Jeannie's Cauliflower Medley Over Whole Grains.jpg

Chef: Jeannie Hudkins
Makes: 4-6 servings
Prep time: 20 minutes
Cook time: 20 minutes

 

 

 

 

INGREDIENTS

  • 1 cauliflower, broken into small florets
  • 1 sweet onion, sliced
  • 4 cloves garlic, diced or minced
  • 8 oz. cremini mushrooms, sliced
  • 1 can black beans or red kidney beans, drained and rinsed
  • 1 T smoked paprika
  • ¼ t black pepper
  • ¼ c whole wheat flour
  • 3 c soy milk
  • Black or brown rice or any whole grain, cooked

DIRECTIONS

  1. Steam cauliflower in a saucepan until al dente (do not overcook).  Drain and set aside.
  2. In a large saucepan, saute the onion in a small amount of water until soft. Stir in the garlic and the mushrooms and saute until soft.
  3. In a coffee mug or measuring cup, mix the flour, paprika, and black pepper, Slowly stir in ½ cup of soy milk to make a thick paste. Stir in more of the milk to fill the mug, stirring until smooth.
  4. Add the steamed cauliflower and the black or red beans to the onion/mushroom mixture as well as the remaining soy milk. Stir over medium heat until the sauce thickens. 
  5. Serve over black or brown rice or any whole grain. 


TIP

  1. To decrease the fat content, decrease soy milk to 1 ½ cups and add 1 ½ cups water. 


Eat Like You Give a Damn: For the Animals, For Your Health, For Our Planet, Eatlikeyougiveadamn-thebook.com ,Dietology 101: Be Slim, Be Full, Be Well 

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