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Healthy cauliflower "couscous" with black beans and cilantro

Chelsea is the author of the food blog Chelsea's Messy Apron where she shares a wide variety of recipes including family-friendly and easy meals, lots of baked goods and desserts, and plenty of healthy eats. She received her BA in Exerci...

Blended cauliflower makes a nice substitute for couscous in this gluten-free recipe

This cauliflower "couscous" is simply cauliflower that has been blended to a couscous-like consistency. This dish is naturally gluten-free, vegan and nutritious.

To get a couscous-like texture with cauliflower, chop the cauliflower coarsely and put it in a blender. Fill the blender with water and then pulse until the cauliflower is blended to roughly the size of cooked couscous beads. Press the cauliflower through a mesh strainer to get rid of all of the water. Once it is drained, you are left with a delicious couscous copycat.

This dish is made with fresh vegetables, and has protein from black beans. It's a great way to detoxify and will leave your body feeling regenerated. The cilantro is optional, but adds a nice touch.

Blended cauliflower makes a nice substitute for couscous in this gluten-free recipe

Cauliflower "couscous"

Serves 4


  • 1 head cauliflower, cored and coarsely chopped
  • 2 cups water
  • 1 teaspoon salt
  • 1 can (15 ounces) black beans
  • 1 can (15 ounce) corn
  • 1 cup cherry tomatoes, sliced
  • 1/2 large red onion, diced
  • 1 tablespoon all seasoning
  • 1/4 cup cilantro, optional
  • Pepper, to taste


  1. Place the coarsely chopped cauliflower into a large blender with the water and salt. Pulse until the cauliflower resembles couscous.
  2. Drain the cauliflower into a large mesh strainer. Using a spoon, press out all of the liquid.
  3. Combine the cauliflower and olive oil in a large saucepan. Simmer it over low heat for about 5-7 minutes or until the cauliflower is tender.
  4. Drain and rinse the black beans and corn.
  5. Combine the cauliflower, black beans, corn, tomatoes and red onion. Toss the mixture with all seasoning and additional salt and pepper.
  6. If desired, add chopped cilantro.

More gluten-free recipes:

Quinoa recipes: Gluten-free and easy
Gluten-free BBQ recipes
How to convert a recipe to gluten-free

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