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Lectin-Light Beef Burrito Bowl with Cauliflower Rice

Who doesn’t like a big bowl of yummy Tex-Mex? I love it and I have been planning for a while to make one and introduce my parents to these Texas flavors. If you are new here, we spent five years in Texas (where CreativeInMyKitchen was born) and came back to Europe in the spring of 2020 (temporarily). We are in Romania now, when I type this and making a lectin-free Tex-Mex meal here presents a few challenges, but not many. Like not finding cilantro at every corner. Or not finding cauliflower rice in stores. But the reaction of my dad and husband when they ate this lectin-light beef burrito bowl with cauliflower rice made it all worth it.

A multi-layer dish

Let’s start with a very important remark: while this dish doesn’t require fancy ingredients or fancy cooking techniques, it does require a little bit of planning and organization in the kitchen. For me, that’s quite a big deal, as I tend to be spontaneous when it comes to cooking and eating and I’m the first to admit it, a little messy. If I made it, you can too. And you will not have to take notes and pictures at every step, so that’s a plus :).

That’s why I recommend reading this entire post and the recipe first and make a plan for it. The best is to make some of these layers in advance. Like pressure cooking and even preparing the beans. It’s easier to buy the cauliflower rice already made, but if you live in a place where that’s not an option, you will have to count the time of making the rice from scratch. That’s why I didn’t add preparation and cooking time to the recipe as there are so many variables to count for.

One thing I can say, the result is all worth it. And this is the kind of meal that everyone will love (compliant or non-compliant).

Lectin-Light Beef Burrito Bowl with Cauliflower Rice

De-lectinize and prepare the beans

To reduce the lectin content in black beans, they have to be soaked and pressure cooked. I recommend preparing them in advance so you don’t have to make everything on the same day. Plus, you will have to soak the beans overnight so you will have to start one day in advance. Four cups of cooked beans weigh about 660 grams. So, these are the steps:

  1. Soak the beans overnight, changing water 3, 4 times.
  2. Pressure cook the beans in freshwater (no salt) for 22 minutes.
  3. Let the pressure release naturally.
  4. Drain the beans and discard the water.
  5. Sautee the onions and garlic, add the pressure cooked beans and 1 cup of water, salt and pepper and simmer on low heat, adding more water if necessary, until a creamy consistency is achieved (about 30-40 minutes).
  6. Add freshly chopped cilantro or parsley (my first choice for this dish would be cilantro but not everyone has access to fresh cilantro).

If you use beans, this will be a phase 3 plant paradox recipe, hence the name, lectin-light. If you are still in phase 2, skip the beans and add more of the rest to your bowl. More about reintroducing beans if you follow the plant paradox program here: Reintroducing Beans. Three Easy and Delicious Recipes. Also, if you want to hear from Dr. Gundry himself about beans and how he integrates them into his diet, I recommend reading this interview: A Day in the Life of Dr. Steven Gundry.

Make the cauliflower rice

This step can be skipped if you buy the cauliflower rice already made. Where I am now, in Romania, cauliflower rice is not a thing and not something you would find in stores. So I have to make it at home. Some people make it look complicated, but I promise, it’s easy. Again, if you choose the homemade version, I recommend making the rice in advance. But careful, it doesn’t store well in the fridge so it has to be used relatively fast. Freezing is a better option.

Cauliflower rice

These are the steps:

  1. Wash a head of cauliflower, cut in small florets (including the stems) and let dry on a towel.
  2. Process the cauliflower in batches (for one medium cauliflower, two batches, or fill half of the bowl of your food processor) until it resembles the texture of rice.
  3. Sautee the cauliflower rice in a little bit of extra virgin olive oil, stirring often, for no longer than 10 minutes. Add salt and pepper.
  4. That’s all. From one medium cauliflower, you will get about 8 cups of cauliflower rice, which is enough for about 5, 6 servings. One cup cauliflower rice is about 120 grams or 4.2 oz.

Prepare the meat for the lectin-light beef burrito bowl

I recommend using flank steak or skirt steak for this one, 100% grass-fed, of course. Spices and aromatics are really important for a burrito bowl. You will use red onion, garlic, black pepper, salt, paprika, turmeric, cumin, coriander (I only had seeds but you can use powder if you have), oregano (Mexican oregano is great but if you don’t have, normal oregano is fine). To make it easier, you can use an Adobo spice mix, or a taco spice mix. Just be careful when reading the label so there are not non-compliant ingredients in it.

The meat will be cooked in a pressure cooker. First sauteed with the spices, then add 1/2 cup of water and pressure cook for 20 minutes. Let the pressure release and add 1 teaspoon of tapioca or arrowroot mixed with a little bit of cold water. Simmer for a few minutes until the sauce thickens.

Spices and aromatics for the burrito bowl

The avocado dressing

This is super simple and can also be made a few hours in advance. Just add 2 ripe avocados to a blender, salt, pepper, lime juice, cilantro if you have or like, about 1/2 cup water. Blend until all creamy and add more water if you want it thinner. Adjust the taste to your preference with more salt, pepper, or lime juice. I was so excited to eat this lectin-light beef burrito bowl that I forgot to take a picture of the making of the dressing :).

Serving a lectin-light beef burrito bowl with cauliflower rice

I recommend adding everything to separate serving plates and have everyone make their own bowl at the table. I like to start with a layer of cabbage, continue with cauliflower rice, the beans, the meat and the dressing. Or, for those who don’t like mixing the food, add them separately. Top with cilantro, spring onions (or red onions), red Tabasco, or even a dollop of organic sour cream if you eat dairy.

Enjoy the lectin-light beef burrito bowl with cauliflower rice and please let me know if you make it.

Lectin-Light Beef Burrito Bowl with Cauliflower Rice

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By Claudia Curici Serves: 5-6

A complete and delicious meal the entire family will love.

Ingredients

  • FOR THE BEANS:
  • 4 cups of pressure cooked black beans
  • 4 medium red onions, chopped
  • 5 garlic cloves, smashed and chopped
  • 1 bunch cilantro (or parsley), chopped
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 cup water (or more if necessary)
  • FOR THE CAULIFLOWER RICE:
  • 1 medium head cauliflower OR 8 cups cauliflower rice
  • 3, 4 tablespoons extra virgin olive oil or avocado oil
  • salt and pepper to taste
  • FOR THE MEAT:
  • 2 lbs (800 grams) meat (skirt, flank or other similar cuts)
  • 1 red onion, chopped
  • 5 garlic cloves, smashed and chopped
  • 1 teaspoon salt
  • 1 teaspoon paprika
  • 1 teaspoon oregano
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon coriander seeds or powder
  • 1/2 teaspoon cumin powder
  • 1/2 cup water
  • 1 teaspoon tapioca or arrowroot
  • FOR THE AVOCADO DRESSING:
  • 2 ripe avocados
  • 3 tablespoons extra virgin olive oil
  • 1/2 cup water
  • a handful of chopped cilantro
  • 1/2 teaspoon salt
  • juice of half lime (or more to your taste)
  • FOR SERVING:
  • about 4 cups of fresh, shredded cabbage seasoned with a little bit of salt (can be white or purple)
  • red tabasco
  • organic sour cream (if you eat dairy)
  • fresh cilantro
  • spring onions

Instructions

1

MAKE THE BEANS: Soak the beans overnight and change the water several times. Pressure cook them with enough water for 22 minutes. Let the pressure release naturally. Drain the water. This can be done one day in advance. Pressure-cooked beans freeze easily so you might make them as part of your meal prep process and have them ready pressure-cooked. To prepare them, sauté the onions and garlic first, until fragrant and translucent, with olive or avocado oil. Add the beans, stir well and add about 1 cup of warm water. Cover and simmer until creamy (about 30-40 minutes). Stir occasionally and if necessary add more water so it doesn't stick to the pan. You can prepare all this in advance and store it in the refrigerator or freeze it.

2

MAKE THE CAULIFLOWER RICE: Follow the steps in the post above to make the rice, or use store-bought cauliflower rice. Sauté in a pan with extra virgin olive oil or avocado oil, for about 8-10 minutes, stirring often. You want the rice to keep the texture and not get mushy. The best is al dente, in my opinion. Add salt and pepper to taste.

3

MAKE THE MEAT: Prepare the onion, garlic and spices. Rinse and pat dry the meat and cut it into bite-size pieces. Sear in your pressure cooker, with olive oil, for about 10 minutes on all sides. Add all the spices and aromatics stir well and continue to sear for a couple more minutes. Add the warm water, cover and pressure cook for 20 minutes. Let the pressure release naturally. Open and add one teaspoon of tapioca flour (or arrowroot), mixed with a few tablespoons of cold water. Simmer for a few more minutes until the sauce thickens.

4

MAKE THE AVOCADO DRESSING: Add the avocado, water, lime juice, salt and pepper and cilantro (optional) to a blender. Blend until smooth. Add more water if you want a thinner consistency. Adjust salt, pepper and lime juice for your taste.

5

THE CABBAGE: shred the cabbage and sprinkle it with a little bit of salt.

6

SERVE: Add everything to different bowls and arrange it on the table. Everyone can make their own bowls.

Notes

Please read the entire post and recipe before you start planning this meal. I am not adding cooking and preparation times as it is difficult to count, since many of the steps can be made at the same time or in advance. If you get store-bought rice cauliflower or have your beans cooked and frozen it will take less time than if you make everything from scratch. While everything separately is super simple to make and doesn't require any complicated steps or ingredients, since there are so many layers it requires a little bit of planning and organization in the kitchen.

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