SLOW BAKED GOODNESS

Brings back the ABC’s of a simple nutritious meal. A—Avocado, B—Black beans, and C—Cauliflower.

Slow-Baked Cauliflower and Black Beans
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ABOUT SLOW BAKED CAULIFLOWER AND BLACK BEANS

A satisfying meal, or side dish, slow cooked for easy protein and high fiber. Pile on heart healthy olive oil, nutrient-rich cilantro, anti-inflammatory turmeric, and healthy fat from avocado.

The slow bake takes about an hour and twenty minutes—nothing crazy.

In the meantime, hop on the quick prep work for this one. Hopefully you have cooked black beans on hand (homemade beans? Even better!). Just drain them. Grate some mozzarella cheese. Chop some herbs. Prep a few seasonings and dice some avocado. All set?

Then lay down the goods. Stack them up. If you want extra toppings like fresh squeezed lime and hot serrano chili peppers, top away.

sliced cauliflower and spices

  • SLOW BAKED CAULIFLOWER AND BLACK BEANS  INGREDIENTS

  • 1 large head of cauliflower, cut into 1/2” thick slices
  • 3 tablespoons olive oil – high-quality extra virgin first cold pressed olive oil
  • 1 teaspoon ground turmeric – organic, non-irradiated

  • 1 teaspoon sea salt – like Real Salt and Baja Gold

  • ½ teaspoon ground nutmeg – organic, non-irradiated
  • Olive oil for coating baking sheet

  • Toppings:

  • 2 cups mozzarella, shredded – We’ve been enjoying Rumiano organic
  • 2 cups cooked drained black beans – best homemade
  • 1 bunch cilantro, chopped
  • 2 avocados, diced
  • Sour cream or yogurt to taste – cultured with probiotics

  • Optional Toppings:

  • fresh squeezed lime juice
  • fermented, pickled, or fresh serrano chili peppers

  • HELPFUL EQUIPMENT

  • Baking sheet – half sheet (18”x13”), stainless steel
cauliflower with turmeric

PREP BEFORE COOKING

  • If you make a large batch of black beans freeze some. They come in handy for meals like this one. Of course, canned black beans work in a pinch.
  • Sometimes I buy cheese in bulk—like 5 pounds of one variety. Then I shred it and freeze it. Having pre-shredded cheese also keeps this meal on the super simple side. Stay away from pre-shredded cheese with additives.
Cauliflower with black beans and mozzarella cheese
Slow roasted cauliflower with olive oil

HOW TO SERVE SLOW BAKED CAULIFLOWER AND BLACK BEANS

  • If you place the cauliflower close together on the baking sheet then the cheese helps hold it together a bit and the toppings stay on top. If you prefer the cauliflower crispier then spread the pieces apart and top them individually.
  • Cut and serve large rectangular portions with a thin metal spatula.
  • Serve this as the main dish for 4, or cut into smaller portions and serve it as a side dish for 8.
  • Don’t forget to consider the tasty optional toppings: fresh squeezed lime juice and/or fermented, pickled, or fresh serrano chili peppers
  • Keeping game and party snacks healthy here 😁: If you serve this for a party, consider serving Cardamom Hibiscus Sweet Tea with it.
sheet pan dinner with roast cauliflower, black beans, cheese, avocado, and cilantro

TIPS FOR SUCCESS

  • Brown the bottom of the cauliflower for a caramelized taste. Otherwise, it’s not ready for the black beans and cheese. Cook it longer before adding them.
  • Use a high-quality, extra virgin, first cold pressed olive oil, not the old sticky bottle.

OLIVE OIL

The healthy mediterranean diet features olive oil often. If you don’t normally cook with olive oil taste some first. Try a few and see which flavor you like the best. Shop around and find one you love so you start cooking with it more often.

I like olive oil from Bionaturae. Azure Standard has a great everyday olive oil as well. I also like several oils from Gold Ridge Organic Farms, but that’s more of a treat because $$$.  If you love olive oil, try these Gold Ridge Organic Farms oils!

    • Tuscan Blend
    • Minerva Blend
    • Picholine Blend
    • Arbequina Blend

What olive oil do you reach for most? If you love olive oil like I do, drop a comment below and let me know what you recommend!

Slow Baked Cauliflower and Black Beans for an easy healthy family dinner

STORAGE OPTIONS

Don’t store these. Just eat them.

Serving roasted cauliflower sheet pan dinner: mediterranean diet friendly
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Slow-Baked Cauliflower and Black Beans

Slow Baked Cauliflower and Black Beans

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  • Author: Erika
  • Total Time: 1 hour 40 minutes
  • Yield: 4 (main) 8 (side) 1x
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Description

A satisfying meal, or side dish, slow cooked for easy protein and high fiber. Pile on heart healthy olive oil, nutrient-rich cilantro, anti-inflammatory turmeric, and healthy fat from avocado.

Ingredients

Units Scale
  • 1 large head of cauliflower, cut into 1/2” thick slices
  • 3 tablespoons olive oil
  • 1 teaspoon ground turmeric
  • 1 teaspoon sea salt
  • 1/2 teaspoon ground nutmeg

Olive oil for coating baking sheet

Toppings:

  • 2 cups mozzarella, shredded
  • 2 cups cooked drained black beans
  • 1 bunch cilantro, chopped
  • 2 avocados, diced
  • Sour cream or yogurt to taste

Optional Toppings:

  • fresh squeezed lime juice
  • fermented, pickled, or fresh serrano chili peppers

Instructions

  1. Pre-heat the oven to 325°.
  2. Wash the cauliflower, dry it, and slice it.
  3. Place ½” thick cauliflower slices (and all the small pieces) on a half-sheet baking sheet coated with 1 tablespoon olive oil. Drizzle 2 tablespoons olive oil over the top of the cauliflower. Brush the olive oil over the cauliflower evenly.
  4. Sprinkle 1 teaspoon turmeric, 1 teaspoon sea salt, and ½ teaspoon nutmeg evenly over the cauliflower.
  5. Slow bake the cauliflower for 1 hour.
  6. Top with 1/2 cup shredded mozzarella, then 2 cups drained black beans, and then 1 ½ cups shredded mozzarella.
  7. Bake for 15-20 minutes. Remove when the bottom of the cauliflower looks golden brown.
  8. Remove the sheet pan from the oven. Top with 1 bunch cilantro (chopped), 2 avocados (diced), and sour cream or yogurt to taste.
  9. Optional: Top with fresh squeezed lime juice and/or fermented, pickled, or fresh serrano chili peppers.

Notes

  • Use a high-quality olive oil and slow bake for the sake of keeping the high quality and not allowing the olive oil to reach its smoke point.
  • This works well as a side or as a main dish.

Share a photo when you make this!

Mention: @HoneySaltandOlive  

#honeysaltandolive

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