Spanish Rice and Cauli Bowls

My cauliflower-hating husband was non the wiser when I served him this Spanish Rice and Cauliflower dish. The finely minced cruciferous bites become one with the grain-based. And the bold seasoning further unifies the ingredients. If you prefer a mellower flavor, simply increase the rice to 4 cups.

Makes: 3-4 servings
Free of: gluten and all top allergens


  • 12 oz (340 g) cauliflower florets
  • 1 1/2 tbsp chili powder
  • 1 1/2 tsp smoked paprika
  • 1 1/2 tsp ground cumin
  • 1 1/2 tsp fine sea salt
  • 1/2 tsp dried oregano
  • 1/8 tsp black pepper
  • 2 tbsp + 1 tbsp avocado or olive oil, divided
  • 2/3 cup (160 mL) diced onion (about 1/2 medium onion)
  • 1/3 cup (80 mL) allergy-friendly vegetable or chicken broth
  • 3 cups (710 mL) cook rice (white or brown)
  • 2 tsp lime juice
  • 1 15 oz can black beans, drained and rinsed, or 1 1/2 cups chopped cooked chicken
  • 3/4 cup non-GMO cooked corn kernels
  • 1 medium avocado, pitted, peeled and thinly sliced

Recipe Tips


  1. Finely mince cauliflower florets into small grain-sized pieces using a knife, box grater or food processor.
  2. Whisk chili powder, paprika, cumin, salt, oregano and black pepper together in a small dish.
  3. Heat 3 tablespoons oil in a large skillet over medium heat. Add onion and saute 1-2 minutes, or until translucent. Add minced cauliflower and sauté 3 minutes. Reduce heat to medium-low, stir in broth, cover tightly and cook 3 minutes. If any liquid remains, remove lid and sauté until residual liquid boils off.
  4. Push cauliflower to one side of the skillet and add 1 tablespoon oil. Add cooked rice, and stir-fry rice and cauliflower together for 2 minutes.
  5. Add the spice blend and lime juice and stir-fry 1 minute. Stir in black beans or chicken, along with corn, and warm for 30 seconds.
  6. Divide among bowls and top with avocado slices, to serve.

is a contributing editor to Allergic Living magazine and the author of Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance and Casein Free Living, and founder of