A Vegan Chickpea and Cauliflower-Rice Bowl that I Make Again and Again

If you’re looking for an easy, healthy vegan meal that comes together in minutes, this simple chickpea and cauliflower bowl may become one of your new favorites. Made with protein-rich chickpeas, cauliflower rice, fresh arugula, and a few simple seasonings, it’s a light yet satisfying plant-based meal I make again and again. Of course, it's naturally gluten-free as well.

People often ask me what I actually eat as a vegan, and I always laugh a little because I think many expect the answer to be something complicated, wierd, or unusual. The truth is, a lot of what I eat is incredibly simple—basic, wholesome foods put together in ways that are nourishing, satisfying, and delicious.

Zesty Lime Marinade Over Black Beans and Rice- Ready in 30 Minutes

This is my new go-to black beans and rice dinner for those busy  nights when I'm tired and want something healthy and satisfying that comes together in 30 minutes. Do you know what I mean? 

Easy Cauliflower Rice Recipe – Healthy Food Swap for Weight Watchers & Low-Carb Meals”

The holidays are coming and it's time to start thinking about how to balance out those extra high calorie treats with some lighter healthier "swaps." 

Have you tried cauliflower rice yet?

 It’s one of my go-to healthy low carb/low calorie food swaps instead of rice—and I rely on it for a light, flavorful, and satisfying meal that fits perfectly into my healthy lifestyle. I only like the frozen!!

Recently at my Weight Watchers Workshop, our leader talked about helpful strategies for weight loss and maintenance. Finding swaps for otherwise very fattening foods is a great strategy. You get to indulge without the guilt and weight gain.

Why Food healthier "Swaps" Matter

For me, food swaps have always been a vital part of healthy eating. I love finding creative ways to enjoy the foods I crave—without all the extra fat, sugar, or calories such as this fiesta cauliflower rice recipe below. It's very flavorful with the chopped tomato, fresh lime, and chopped xxxxxxxxxblack olives. 

Tomatoes, lime, and black olives recipe with cauliflower rice  
(link to recipe)

Here are a few of my favorites with links with recipe:

I like to use frozen fruit to make a frozen dessert instead of eating ice cream which I can otherwise never get enough of. It's a huge difference in calories, fat, and my health.

• Fresh fruit sorbets instead of high-fat ice cream

• Air-fried potato wedges, zucchini strips, or carrot fries instead of deep-fried French fries

• Peanut butter powder instead of full-fat peanut butter

  I like to sauté in vegetable broth or water instead of oil.

And of course, cauliflower rice tops my list as a substitute for rice.

Why Cauliflower Rice Is a Smart Choice

Cauliflower is a cruciferous vegetable rich in antioxidants and nutrients that support your body’s natural defenses. It’s also a fantastic low-carb, low-calorie substitute for rice, making it ideal for anyone on a Weight Watchers, low-carb, or gluten-free plan.

The secret to perfect cauliflower rice? Cooking it so it’s light, fluffy, and never mushy. I only use frozen and think it cooks tastier than the fresh raw version.

My Easy Cauliflower Rice Recipe

Here’s my simple method for delicious cauliflower rice every time:

1. Open a bag of frozen cauliflower rice and pour it into a wide, high-rimmed skillet.(must be wide so the "rice' has room to spread out. )

2. Add ¼ cup of water or vegetable broth.

3. Heat on high for 1 minute.

4. Reduce to medium heat and cook for 5 more minutes. Add another 1/4 cup of liquid if needed to prevent burning. Watch it carefully.

For extra flavor and nutrition, I often add:

• ½ cup chopped red bell peppers

• 1 cup cubed tofu

• Season with turmeric, garlic powder, or fresh minced garlic, salt and cracked pepper or any seasoning of your choice.

If you add bell peppers, cook for about 7 minutes total and include an additional ¼ cup of water or broth halfway through the cooking if needed to prevent burning.

A Fast, One-Pan Meal You’ll Love

The result? A tasty, filling, and healthy side dish or entrée that’s light, fluffy, and bursting with flavor. The best part—it’s a one-pot meal that comes together in minutes!

So next time you’re craving something warm and satisfying, try swapping your regular rice for cauliflower rice. It’s one of the easiest ways to make your meals healthier without sacrificing taste.

Do you have a plan to eat healthier for the holidays?  Any low calorie healthy suggestions for Thanksgiving?

My Notes: 

1. After cooking the cauliflower rice mixture, place in an oven proof bowl and bake in a preheated 375 degree oven for 5-7 minutes to crisp up the tofu and rice if desired.  

2. All recipes on this blog are gluten-free and since 2021 all recipes are vegan.

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Vegan Eggless Egg Drop Soup

Egg drop soup was always one of my favorite easy soup recipes to make until I stopped eating eggs.  It was so fast and easy, soothing, and delicious. I truly missed it.

However,  I found a way to make a vegan version that tastes almost the same, but of course eliminates the eggs. I wanted to call it , "you forgot the egg in this egg drop soup"

Spinach Pecan Casserole - a low carb side

Still looking for a healthy Thanksgiving side dish?
You might be interested in this low calorie- low carbohydrate delicious, easy to make, casserole for as part of your feast!  It's made from "cauliflower rice", spinach, and pecans!

"Riced Cauliflower" Mushroom Risotto ( Grain Free)


This creamy (grain/ rice free) cauliflower mushroom risotto is an unusual, but fabulous tasting recipe. Cauliflower is very versatile and can easily fool your taste buds when it comes to rice.



Cauliflower rice looks like rice, has the texture of rice but with very little carbs. It's a wonderful substitute for high carb rice.

 Cauliflower is a terrific base for making all kinds of  grain free/ low carb dishes including mock pizza crust, ( click for my recipe) mock mashed potatoes, and mock rice dishes as in this risotto. You can be as creative as you like.

When I found this risotto recipe, I knew it was something I would want to try.

However, I was hesitant becasue I had seen recipes that called for "riced" cauliflower before, and they had really scared me off.

I was intimidated by how the cauliflower turned into perfect little morsels of rice. I thought you had to be a professional "ricer" ..But after making it , I can tell you first hand that is  not so!! 

It is fast and easy to make. All you do is cut your cauliflower into flowerettes, place in the food processor with the metal blade and process 3 or 4 times very quickly ( on /off)  until the cauliflower resembles rice. UPDATE 2024: cauliflower rice is now readily available frozen or fresh in most markets.

It's that easy. So, there's no reason not to try this recipe ( even if you are not a cauliflower fan because it doesn't end up tasting like cauliflower)



Break cauliflower into flowerettes

Place into food processor with the metal blade




Process very quickly 3 or 4 times until cauliflower resembles rice ( don't over do it)

 Before I decided on this particular recipe, I explored quite a few other recipes. Some were made from fresh raw cauliflower ( then later cooked) while others were made from frozen cauliflower that was also cooked later. Some of the recipes were low calorie, which would work great for anyone on weight watchers. Other recipes were low carb and called for  butter and cream., which would work great for any low carb type diet.

Which way did I choose to make this recipe?

I decided to try starting with raw cauliflower since the cauliflower seems to be abundant right now and relatively reasonable ;  I also made the low carb higher fat version, and I was very happy with the results. I also experimented and include vegan substitutions.

Personally, I'm following the Suzanne Summers Diet  right now which is based on food combining. I eat fruit and carbs in the morning ( like berries or an orange - wait 20 minutes and then have oatmeal) . After my one carb meal, I wait 3 hours before I eat  low carb meals the rest of the day, which is mostly vegetables, fats, and protein. She has some funny rules, like no carrots and beets, but I'm only on it for a short time.  I like it because it gives me flexibility and an opportunity to include butter in my diet , which I absolutely adore. It find it also helps cut down cravings.

Ingredients:
1 small head of cauliflower, riced
1 package of white sliced mushrooms
2 tablespoons butter ( or use olive oil)
2 pieces of fresh garlic, minced
1/2 cup light cream (vegan alternative or use coconut milk)
1/2 cup Parmesan cheese ( vegan alternative or  use 1/4 cup nutritional yeast for a cheeselike flavor)

Directions:
On a very low flame in a dutch oven type pot, saute the garlic and mushrooms in the butter until the mushrooms are lightly cooked. Add 3-4 cups of riced cauliflower and cook and stir for about 5 minutes. Add cream or coconut milk and continue to stir and cook for another 5 minutes  minutes. Shut off flame and cover pot for about 5 minutes ( No longer). Remove from flame and mix in Parmesan cheese and serve. 



Light and Creamy Grain Free Mushroom Risotto

 What's your preference? Low calorie or low carb? Why?

I love and read each and every comment.  So please leave one.
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