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Cooking doesn't have to be complicated, by combining the right ingredients you can have something absolutely delicious and make both, your belly and your taste buds extremely happy. With this Cauliflower with White Beans and Tomato Sauce recipe I'll show you how easy and simple can also be delicious and heartwarming.
We will only need 6 ingredients to make this, when you read the list of ingredients you might be surprised and think they don't really go together, but trust me on this one, you'll be pleasantly surprised after the first bite.
Since we are keeping it as simple as possible, the first thing we'll do is cut, clean and boil the cauliflower. Then we'll just make a creamy tomato sauce using tomatoes, white beans and peanut butter, very rich in flavour and with a nice heartwarming feeling to it.
Since we are relaying on the sauce for flavour, the cauliflower goes perfectly well with it, it has a subtle flavour that allows the sauce to be the star of the show. Cauliflower also super healthy, is actually considered a superfood due to the huge amount of nutrients it contains and all the benefits that you get from it.
These white florets have about 2.3 gramms of protein per cup (cooked) and are a great source of fiber, antioxidants, phytochemicals, vitamin C, complex B vitamins, Manganese, Phosphorous, Potassium and Calcium.
As many other cruciferous plants, the benefits of consuming this vegetables are numerous. For instance, it takes care of your heart and improves cardiovascular health, helps absorb Iron in the blood, treats respiratory problems, treats nervous disorders, improves brain health, detoxifies the body, heals colitis, boosts the immune system and reduces hypertension; I could keep going but we need to get to the recipe eventually.
So let me tell you a little bit more about the sauce we are making. First of all, it's really really tasty, the peanut butter adds a beautiful roasted flavour to it and by mixing it with white beans you'll end up with a super creamy delight. Also, by mixing all these ingredients it turns out to be very rich in both, flavour and texture, this makes it very heartwarming and comforting without being to overwhelming.
I really like how white beans and peanut butter work together, they are two great sources of plant based protein, from a single serving of meal you'll be getting about 20g of protein, as well as a good amount of carbs, fatty acids, calcium and Iron, among many other nutrients.
To make the sauce all you need to do is stir the crushed tomatoes, the cooked beans and chunky peanut butter in a pot until everything is well mixed and warm enough, the peanut butter will release it's natural oils and the sauce will be infused with its nutty flavour, season it with a bit of salt and it is ready to serve. Sprinkle each bowl with some basil for extra flavour and for the looks, of course.
|Amount Per Serving|
|Calories 339||From Fat 87|
|% Daily Value*|
|Total Fat 10g||14.8%|
|Saturated Fat 2g||8.5%|
|Trans Fat 0g|
|Total Carbohydrate 50g||16.8%|
|Dietry Fiber 14g||55.8%|
|Vitamin K2 0µg||0%|
|Vitamin A 1444.42IU||28.9%|
|Vitamin B-12 0µg||0%|
|Vitamin B-6 1.09mg||54.7%|
|Vitamin C 116.19mg||193.6%|
|Vitamin D 0IU||0%|
|Vitamin E 9.72mg||32.4%|
|Vitamin K1 87.43µg||109.3%|
|Folic Acid 35.36µg|
|Pantothenic acid 2.03mg||20.3%|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
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