Black Bean-Cauliflower "Rice" Bowl

4.8

(8)

8 Reviews

This aromatic cauliflower rice bowl comes together in minutes and is a simple meal for one. Using frozen riced cauliflower instead of rice reduces the carb content—and makes for quicker prep.

Joyce Hendley, M.S.

Updated on September 19, 2023

Tested by

EatingWell Test Kitchen

Prep Time:

20 mins

Total Time:

20 mins

Servings:

Yield:

1 serving

Nutrition Profile:

Nut-Free Healthy Aging Soy-Free High-Fiber Vegetarian High-Protein Egg-Free Gluten-Free

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Ingredients

1 tablespoon olive oil plus 2 tsp., divided
1 cup frozen cauliflower rice
⅛ teaspoon salt
2 tablespoons chopped onion
2 tablespoons chopped green bell pepper
½ teaspoon chili powder
½ teaspoon ground cumin
¼ teaspoon dried oregano
⅔ cup no-salt-added canned black beans, rinsed
2 tablespoons chopped roasted red pepper
¼ cup water
1 tablespoon lime juice
¼ cup shredded reduced-fat Cheddar cheese
1 medium tomato, chopped
1 tablespoon chopped fresh cilantro for garnish

Directions

Heat 1 Tbsp. oil in a medium skillet over medium heat. Add cauliflower rice and salt; cook, stirring often, until heated through, 3 to 5 minutes. Transfer to a small bowl and keep warm. Wipe out the pan.
Heat the remaining 2 tsp. oil in the pan over medium heat. Add onion, green pepper, chili powder, cumin, and oregano; cook, stirring often, until the vegetables are softened, about 3 minutes. Add beans, roasted red pepper, and water; bring to a simmer. Cook, stirring occasionally, until heated through and thickened, 3 to 5 minutes. Remove from heat. Stir in lime juice.
Arrange the bean mixture with the hot cauliflower rice in a dinner bowl. Top with cheese and tomato. Garnish with cilantro, if desired.

Originally appeared: Diabetic Living Magazine, Spring 2020

Nutrition Facts (per serving)

510	Calories
31g	Fat
41g	Carbs
20g	Protein

Nutrition Facts
Servings Per Recipe 1
Serving Size 2 1/2 cups
Calories 510
% Daily Value *
Total Carbohydrate 41g	15%
Dietary Fiber 14g	50%
Total Sugars 7g
Protein 20g	40%
Total Fat 31g	40%
Cholesterol 20mg	7%
Sodium 677mg	29%
Potassium 771mg	16%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Black Bean-Cauliflower "Rice" Bowl

Ingredients

Directions

Nutrition Facts (per serving)

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