Cauliflower and Bean Paella

Cauliflower and bean paella is a quick, colorful, and satisfying skillet meal with tender cauliflower rice, chickpeas, and smoky paprika. Ready in 25 minutes, it is vegan, gluten-free, and grain-free, with 13 grams each of protein and fiber per serving. An oil-free option makes it straightforward to adapt, too.

Introduction

Smoked paprika, garlic, and sweet peppers can turn a pan of vegetables into something you look forward to eating. My cauliflower and bean paella brings those flavors together with tender chickpeas, green peas, and a generous sprinkle of fresh parsley.

Visits home to the San Francisco Bay Area always leave me inspired by the produce and plain vegetable dishes. I wanted to bring that same spirit to an straightforward meal you can make in your own kitchen, with everyday ingredients and very little fuss.

Cauliflower rice keeps the cooking quick, while the beans make the dish more substantial. Turmeric gives the cauliflower its golden color, and smoked paprika supplies the deep, savory flavor. It is a paella-inspired vegetable skillet, with cauliflower standing in for rice and no saffron required.

You can use chickpeas or your go-to canned white beans. Serve a generous bowl for lunch, add a plain salad for dinner, or tuck the leftovers into the refrigerator for another meal.

Why You’ll Love This Recipe

• Ready in 25 minutes.A quick stovetop meal with no oven time or long rice simmer.
• Vegan and allergy-friendly.Naturally egg-free, dairy-free, gluten-free, grain-free, nut-free, and soy-free when made with water and the listed ingredients.
• Protein and fiber.Each of the four servings provides 13 grams of protein and 13 grams of fiber.
• An straightforward oil-free option.Sauté the vegetables in water instead of oil.
• Big flavor from everyday ingredients.Smoked paprika, garlic, tomatoes, and herbs give the cauliflower and beans plenty of character.
• Useful leftovers.Refrigerate for up to three days or freeze for a future meal.

Ingredients

The exact amounts of each ingredient are indicated in the recipe card at the end of the post.Toggle betweenUS Customary(volume) andMetric(weights) for preferred measurement option.

• Cauliflower:A large head, chopped into small, rice-size pieces. Fresh packaged cauliflower rice is a convenient alternative; look for it near the bagged vegetables and salad greens.
• Olive oil:For sautéing the onion and pepper. Use your preferred oil, or water for the oil-free option.
• Onion:Adds a savory foundation as it softens in the skillet.
• Red bell pepper:Thin lengthwise slices add sweetness and color.
• Garlic:Use minced fresh cloves or the garlic powder option in the recipe card.
• Petite-diced tomatoes:Include their juices, which combine with the spices to coat the cauliflower.
• Smoked paprika:I use sweet smoked paprika, also called pimentón dulce. The smoky flavor is central to the dish.
• Ground turmeric:Gives the cauliflower its golden color.
• Dried thyme leaves:Adds an herbal note to the tomato and paprika mixture.
• Fine sea salt:Adjust to your taste, especially if you use broth instead of water.
• Water:The cooking liquid. Low-sodium vegetable broth, or a combination of dry white wine and broth, are alternatives.
• Cooked chickpeas:Also known as garbanzo beans. Rinse and drain them before adding. Canned Great Northern, navy, cannellini, or butter beans also work.
• Frozen green peas:Added at the end, then warmed during the covered rest.
• Fresh parsley:Chop the leaves for a fresh finish.
• Lemon wedges, optional:A squeeze of lemon brightens the smoky, savory flavors.

How to Make Cauliflower and Bean Paella

Note that the complete instructions are also in the recipe card below.

1. Prepare the cauliflower.Make cauliflower rice from the large head, or use approximately 8 cups of fresh packaged cauliflower rice. Rinse and drain the chickpeas, and prepare the remaining vegetables.

1. Sauté the vegetables.Heat the oil in a paella pan or large skillet over medium-high heat. For the oil-free option, use several tablespoons of water. Add the onion and red pepper; cook, stirring, for 5 to 6 minutes, until softened. Add the minced garlic and stir for 30 seconds more.

1. Build the flavor.Stir in the smoked paprika, turmeric, thyme, salt, and tomatoes with their juices. Cook, stirring, for 2 minutes. If using garlic powder, add it with the spices. Pour in the water.

1. Cook the cauliflower and beans.Add the cauliflower rice and drained chickpeas. Cook, stirring to coat and combine, for 4 to 5 minutes, until most of the liquid has been absorbed.

1. Finish with peas and parsley.Remove the pan from the heat and sprinkle the peas over the top. Cover and let stand for 3 minutes. Uncover, sprinkle with parsley, and serve with optional lemon wedges.

Taste and Texture

Sweet peppers and tomatoes balance the smoky paprika, while fragrant turmeric and garlic give the dish a savory base. The cauliflower is tender, like rice, and fragrant from the herbs and spices in the dish. Chickpeas add a firm, contrasting bite, while the green peas offer a softer, creamier contrast. Fresh parsley and optional lemon keep the finish bright.

Storage

• Refrigerator:Store cooled paella in the fridge in an airtight container for up to 3 days.
• Freezer:Store cooled paella in an airtight freezer-safe container for up to 6 months.
• Rewarm:Rewarm the portion you plan to serve until heated through.

Serving Suggestions

Serve the paella warm with lemon wedges and a plain green salad. A tomato and cucumber salad also makes a refreshing accompaniment.

For a larger meal, offer bread alongside to scoop up the vegetables and beans. Choose gluten-free or grain-free bread if needed. Smaller portions work well as a vegetable side dish.

Flavor Variations

For a more savory base, replace the water with an equal amount of low-sodium vegetable broth. For the wine option, use half dry white wine and half vegetable broth.

Readers have enjoyed adding mushrooms, or grilled zucchini and portobello mushrooms, to my cauliflower paella. I have not tested specific amounts; treat these as optional additions and allow extra cooking time as needed.

Tips for Success

• Use a large pan.A paella pan or large skillet gives you room to stir the cauliflower and beans into the tomato mixture.
• Keep the tomato juices.They are part of the cooking liquid; drain the beans, not the tomatoes.
• Watch the liquid.Cook the cauliflower mixture until most of the liquid has been absorbed, using the visual cue along with the stated time.
• Keep the covered rest.Add the peas after removing the pan from the heat, then cover for the full 3 minutes.
• Finish with fresh parsley.Add it after the covered rest, just before serving.

Ingredient Substitutions

• Chickpeas:Replace with the same amount of rinsed, drained canned Great Northern beans, navy beans, cannellini beans, or butter beans.
• Fresh garlic:Use 2 teaspoons of garlic powder in place of the cloves. Stir it in with the other spices.
• Olive oil:Use your preferred oil, such as avocado or coconut oil. For an oil-free version, sauté the vegetables in several tablespoons of water.
• Water:Use an equal amount of low-sodium vegetable broth, or half dry white wine and half broth. Choose a broth that meets your dietary needs.
• Whole cauliflower:Use approximately 8 cups (2 L) of fresh ready-to-use cauliflower rice.

Frequently Asked Questions

No. Cauliflower chopped into rice-size pieces replaces the rice. The dish is naturally grain-free.

No. A large skillet works, too. You will also need a lid or cover for the 3-minute rest after adding the peas.

Yes. Use the same amount of cooked, rinsed, drained Great Northern, navy, cannellini, or butter beans. White beans give the dish a softer texture than chickpeas.

No. I use turmeric for the golden color and smoked paprika for the smoky flavor.

Yes. Store cooled paella in an airtight container in the refrigerator for up to 3 days, then rewarm until heated through. It is convenient for packed lunches.