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Home Meals Meal Prep Healthy Red Beans & Cauliflower Couscous

Healthy Red Beans & Cauliflower Couscous

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One of my favorite soul food dishes is red beans & rice.  I have to say that my aunt makes some of the best I’ve ever had (and I think you would think the same if you tasted her recipe).  Unfortunately, the dish is loaded with a lot of saturated fat and simple carbohydrates so it is not as complimentary of my new calorie-conscious lifestyle.

So, here is a leaner version of this recipe with about 50% less carbohydrates and significantly less fat. We’re swapping rice for tasty cauliflower pearl couscous.


Slow Cooker Recipe

Ingredients for 6 to 8 servings:

  • 1lb smoked turkey sausage, cut into chunks
  • 350g (~2 ½ cups) dried red beans
  • 4 cups chicken stock (low sodium)
  • 1 cup water
  • 3 celery stalks, chopped
  • 3/4 cup red onion, chopped/diced
  • 1 large green bell pepper, chopped
  • Seasonings:
    • 1/2 tablespoon minced garlic
    • 2 bay leaves
    • 1 teaspoon fresh thyme
    • 1/2 tablespoon oregano
    • 1 tablespoon chili powder
    • 1 teaspoon cumin
    • 1/2 teaspoon onion powder
    • 1/2 teaspoon smoked paprika
    • pinch coconut sugar
    • sea salt & pepper to taste
    • 4 green onions, chopped
  • Cauliflower Couscous (5 servings)
    • 454g shredded cauliflower “pearls”
    • 3 tablespoon olive oil (or ghee)
    • 1/3 cup red onion, diced
    • 1 tablespoon minced garlic
    • sea salt & pepper to taste

 

Steps:

  1. Add all ingredients (except the cauliflower) to a slow cooker. Cook on low for 6 to 8 hours, or on low for 4 to 6 hours. Pro-tips: for a thicker sauce, consider adding a few tablespoons of arrowroot starch mixed with a few tablespoons of water.
  2. To make the cauliflower pearl couscous, add raw cauliflower florets to a food processor or blender, and pulse blend continuously until you have the consistency and structure of pearl couscous.
  3. Set a nonstick skillet on low-medium heat and add olive oil, garlic and red onion. Saute for about 2 minutes until fragrant and be careful not to let it burn.
  4. Add couscous to the skillet and cook for about 5 minutes, or until the edges are somewhat brown. Season to taste with sea salt & pepper.
  5. Once the red beans have finished the cooking cycle, season to taste with sea salt and pepper. Then enjoy the red beans with cauliflower couscous as an alternative to white rice.

 

Approximate macros for 1 of (8) eight servings for red beans:

255 calories, 31g carbohydrates, 5g fat, 20g protein, 16g fiber, 2g sugar

 

Approximate macros for 1 of 5 servings:

103 calories, 5g carbs, 8g fat, 2g protein, 2g fiber, 3g sugar

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