Cauliflower Congri (Cuban-Style Black Beans + Cauliflower Rice)

Ingredients

• 30 ml (2 tablespoons)olive oil
• about 40 g (1/4 cup)onion, finely chopped
• 2 clovesgarlic, minced
• about 38 g (1/4 cup)green pepper, finely chopped
• 340 g (12 ounces)riced cauliflower
• 1 canlow-sodium black beans
• 80 ml (1/3 cup)liquid from the canned black beans
• 1/2 teaspooncumin
• 1/2 teaspoonoregano
• 1bay leaf
• to tastesalt and pepper

Instructions

1. 1

   Sauté the aromatics

   Heat the olive oil in a pan over medium-high heat. Add the onion, garlic and green pepper and sauté for about 3 minutes, until translucent and fragrant.

2. 2

   Add beans and spices

   Stir in the riced cauliflower, black beans, 80 ml (1/3 cup) of the canned bean liquid, cumin, oregano, bay leaf, salt and pepper.

3. 3

   Cook until dry

   Stir to combine and cook for about 5 minutes, until the liquid has evaporated. Transfer to a plate and serve immediately, with chicken breast, salmon or on its own.

What is cauliflower congri?

Congri is a Cuban rice-and-bean dish, traditionally made with rice and black beans. This version swaps in riced cauliflower for a quicker, vegetable-based take while keeping the beans and familiar seasoning.

The beans add a hearty contrast to the tender cauliflower, while the cooking liquid carries their flavour through the pan. It works as a side or as a straightforward meal on its own.

Nutrition and macros by portion

The nutrition label shows one serving as written: 226 calories, 7g protein, 19g carbs, 14g fat.

The black beans and cauliflower provide most of the carbohydrates, while the olive oil contributes most of the fat; the beans also supply some protein. To make a more balanced plate, serve it with chicken breast or salmon, as suggested in the recipe.

The key ingredients

Aromatics: Onion, garlic and green pepper form the savoury base. Chop them finely so they soften quickly during the brief sauté.

Beans: Use the liquid from the can as well as the beans; it helps season and cook the cauliflower. The recipe specifies a can but does not give its size, so use the available can and measure out 80 ml of its liquid.

Seasoning: Cumin, oregano and bay leaf give the dish its warm, savoury character. Remove the bay leaf before serving.

Sauté the base gently

Cook the onion, garlic and green pepper for about 3 minutes over medium-high heat, stirring so they soften and become fragrant without catching. This short step builds flavour before the cauliflower goes in.

Add the garlic with the other vegetables, as directed, and keep the pan moving if the garlic starts to colour too quickly.

Watch the liquid

Once everything is in the pan, stir well so the spices and bean liquid are distributed through the cauliflower. Cook for about 5 minutes, checking that the liquid evaporates rather than leaving the mixture soupy.

The cauliflower should be tender but still hold its shape. If it is not quite there when the liquid has gone, avoid adding extra liquid unless needed; the recipe gives no further cooking time.

A quick, one-pan timing

The recipe takes 15 minutes in total, with about 3 minutes for the aromatics and roughly 5 minutes after adding the remaining ingredients. Have the ingredients ready before heating the oil so the short cooking stages run smoothly.

Serve as soon as the liquid has evaporated. The cauliflower is best freshly cooked, before it has time to soften further.

How to serve it

On its own: Serve a bowl as a simple bean-and-vegetable dish. A little freshly ground pepper at the table can sharpen the savoury flavours.

With a main: The recipe suggests chicken breast or salmon. Keep the congri as the side and let the protein provide a more substantial plate.

Recipe notes & tips

• Finely chop the onion and green pepper so they soften within the short sauté.
• Measure 80 ml of bean liquid before adding it to the pan.
• Stir after adding the cauliflower so the spices coat it evenly.
• Keep an eye on the pan during the final minutes and cook until the liquid evaporates.
• Remove the bay leaf before serving.

Variations

• Add chilli: Stir in a little chilli with the cumin and oregano for a spicier version.
• Use fresh cauliflower: Rice it finely before cooking so it cooks at a similar pace.
• Add extra pepper: Increase the green pepper for a more pronounced vegetable flavour.
• Serve with chicken: Pair the congri with cooked chicken breast for a more substantial meal.
• Serve with salmon: Add salmon on the side for a different suggested pairing.

Common mistakes to avoid

• Skipping the bean liquid: Measure out 80 ml before draining or using the beans so the cauliflower has the recipe's cooking liquid.
• Leaving large vegetable pieces: Chop the onion and green pepper finely so they soften during the short sauté.
• Not stirring the mixture: Stir after adding the ingredients to distribute the seasoning and liquid.
• Cooking past the liquid stage: Check the pan as it cooks and stop once the liquid has evaporated.
• Serving with the bay leaf: Take it out before plating.

How to store

Refrigerate leftovers in a covered container and use within 3–4 days. Reheat in a pan or microwave until piping hot; the cauliflower may soften further after storage.

Frequently asked questions