Cuban Cauliflower Rice and Beans

By Dr. Eric Berg DC

The traditional cuban beans and rice dish gets a lot of its flavor from the starchy black bean liquid.  The ketogenic version of this dish uses a limited amount of the black bean liquid and of course - cauliflower rice.  This dish makes up for the lack of black bean liquid by "sweating" the vegetables for a long period of time, along with the use of spices and a little bit of chicken broth (or any broth if you'd like to make it vegan/vegetarian).

Cuban Cauliflower Rice and Beans

TOTAL TIME: 45 minutes

SERVES: 2

INGREDIENTS:

Onion - 1/4 cup - diced

Green Peppers - 1/4 cup - diced

Red Bell Peppers - 1/4 cup - diced

Garlic - 3 cloves

Oil - 2 tablespoons (this recipe used avocado oil)

Black Beans - 1/ cup  with some liquid (this has 8g net carbs total, so 4g net carbs per serving.  If this is too much for your macros, then you can substitute with Organic Black Soy Beans (1g net carb per serving) - but they have less flavor and you will have to make up for it with more spices and seasoning).

Cumin - 1/2 teaspoon 

Oregano - 1/2 teaspoon

Chicken Broth - 1/4 cup

Salt - to taste (about 1/2 teaspoon)

For Garnish:

Avocado

Cilantro

Lime

DIRECTIONS:

Dice onion, green pepper, and red bell pepper.  Slice garlic - about 1/10 inch thick, so that it doesn’t burn.

Add 2 tablespoons avocado oil to a sauce pot.

Add garlic, onion, green pepper, bell pepper.  

Cover and cook on low for at least 20 minutes. This step is very important.  You want to cook the vegetables very slowly and at a very low heat, this will bring out all of the flavors.  If you cook the vegetables too fast or not long enough, your dish will taste bland. This technique is called “sweating.”

Add black beans.

Add cumin.

Add oregano.

Stir.  Add 2 cups riced cauliflower.

Add ¼ cup chicken broth.  Cover cook on low for 10 minutes or until hot.

Salt to taste (very important or else it will taste bland) - about ½ teaspoon.

Serve with avocado, lime, cilantro!  The lime and cilantro really help to brighten the flavor of this dish.

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