Author:
Kevin Curry
Slow Cooker Red Beans & Cauliflower Couscous
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For this delicious slow cooker red beans recipe, we are taking it to the South, to make this red bean and cauliflower couscous.
One of my favorite soul food dishes is red beans and rice recipe. 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 complementary to 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.
Start preparing this recipe by adding dried red beans to a slow cooker. Then add smoked turkey sausage, chopped bell pepper, chopped celery, red and green onion, cumin, thyme, chili powder, smoked paprika, oregano, garlic, coconut sugar, and a pinch of sea salt and pepper. Pour in some water, chicken broth, toss in some bay leaves and stir it up. Cover and cook on low for 6 to 8 hours.
To make cauliflower couscous, add raw cauliflower flowers to a blender and blend until you get a pearly couscous texture. To a skillet add olive oil, and saute red onion and garlic. Toss in cauliflower pearls, and cook in the skillet for about 5 minutes. Season to taste with sea salt and pepper.
Serve cauliflower couscous to a plate and add cooked beans. Enjoy this calorie-conscious taste of the South.
If you try this recipe, be sure to share your impressions in a comment below. I would like to know if you love these types of recipes, so I can come up with more interesting new ideas.
Remember to download the Fitmen app on your Apple or Android, for more easy and practical recipes.
Slow Cooker Red Beans & Cauliflower Couscous
Ingredients
Substitution
Note
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
Step 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.
Step 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.
Step 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.
Step 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.
Step 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 5 servings:
103 calories, 5g carbs, 8g fat, 2g protein, 2g fiber, 3g sugar
Approximate macros for 1 of (8) eight servings for red beans:
Slow Cooker Red Beans & Cauliflower Couscous
Kevin Curry
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
-
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.
-
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.
-
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.
-
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.
-
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.
Nutrition per serving
ABOUT THE AUTHOR
Hey, I'm Kevin
My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.
By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!