alive logo

Cauliflower and Black Bean “Nachos” with Creamy Avocado Dip

Serves 4.


    A snack worthy of being called a meal, this delicious cauliflower combo will certainly satisfy your movie-night nacho craving!


    Say cheez

    Not a fan of cilantro? Try this vegan cheez dip instead. In medium bowl, soak 1 cup (250 mL) raw cashews in boiling water for 20 minutes. Drain cashews and add them to food processor with the following:

    3 Tbsp (45 mL) nutritional yeast

    1/4 tsp (1 mL) turmeric

    1/4 tsp (1 mL) smoked paprika

    1 tsp (5 mL) Dijon mustard

    1/2 tsp (2 mL) garlic powder

    1/4 tsp (1 mL) onion powder

    3/4 cup (180 mL) unflavoured, unsweetened almond milk, more to thin

    2 tsp (10 mL) preferred hot sauce

    Blend until smooth and serve! Makes approximately 1 cup (250 mL) dip.

    Each serving contains: 239 calories; 10 g protein; 17 g total fat (3 g sat. fat); 15 g total carbohydrates (2 g sugar, 3 g fibre); 282 mg sodium


    Cauliflower and Black Bean “Nachos” with Creamy Avocado Dip


      • 1 head of cauliflower, cut into bite-sized pieces
      • 1 Tbsp (15 mL) extra-virgin olive oil
      • 1/2 tsp (2 mL) cumin
      • 1/4 tsp (1 mL) turmeric
      • 1/2 tsp (2 mL) granulated garlic
      • 2 Tbsp (30 mL) nutritional yeast
      • 1/2 tsp (2 mL) sea salt
      • 1/2 cup (125 mL) cooked or canned black beans (drained and rinsed)
      • 1 small red bell pepper, diced
      • 1 cup (250 mL) cherry tomatoes, halved
      • 1 avocado, peeled and chopped
      • 1 garlic clove, peeled and finely minced
      • 1 cup (250 mL) cilantro, plus extra for top of finished nachos
      • 3 Tbsp (45 mL) water
      • 2 tsp (10 mL) lime juice
      • 3 Tbsp (45 mL) unflavoured, unsweetened almond milk
      • Sea salt, to taste


      Each serving of “nachos” contains:

      • calories167
      • protein10 g
      • total fat4 g
        • sat. fat1 g
      • total carbohydrates25 g
        • sugar5 g
        • fibre8 g
      • sodium318 mg

      Each serving of dip contains:

      • calories107
      • protein1 g
      • total fat10 g
        • sat. fat2 g
      • total carbohydrates5 g
        • sugar0 g
        • fibre4 g
      • sodium14 mg



      Preheat oven to 425 F (220 C).


      In large bowl, toss cauliflower with olive oil, cumin, turmeric, granulated garlic, nutritional yeast, and salt. Spread on parchment paper-lined cookie sheet. Place in oven and roast for 15 to 20 minutes, until tender, turning cauliflower over at the 10-minute mark.


      While cauliflower is roasting, in small food processor, combine avocado, garlic, cilantro, water, lime juice, and almond milk and blend well, until creamy. Add salt to taste.


      Remove cauliflower from oven when done and turn off oven. Top cauliflower with black beans, red bell pepper, and cherry tomatoes and return to the hot oven for 5 minutes to warm through.


      Remove from oven and top with creamy avocado dip and fresh cilantro. Spoon onto plates, grab a fork and dig in!



      SEE MORE »
      Going Pro

      Going Pro

      You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.