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Cauliflower toasts with spicy baked beans

Cauliflower toasts with spicy baked beans

Total Time
55 min
25 min
30 min
A whole new way to serve beans on toast - after trying this cauliflower toasts, you'll never want to go back!



4 cup(s), (600g), processed into rice shape

Extra light cheddar cheese

100 g, grated


2 medium, beaten

Dried oregano

1 tsp

Ground nutmeg

½ tsp

Brown onion

1 small, finely chopped


2 clove(s), finely chopped

Ground paprika

1½ tsp, hot variety

Cumin seeds

½ tsp

Tomato paste

1 tbs

Canned diced tomatoes

400 g

Fresh bay leaf

2 whole

Canned cannellini beans, rinsed, drained

2 400g can, (buy 2 x 400 g cans)

Fresh flat-leaf parsley

¼ cup(s), coarsely chopped

Oil spray

1 x 3 second spray(s)


  1. Preheat oven to 200°C. Place cauliflower in a microwave-proof bowl and cover with plastic wrap. Microwave on High (100%) for 4 minutes, stirring halfway through.
  2. Leave to cool for 1 minute, then tip onto a clean tea towel. Squeeze all excess moisture out of cauliflower until dry. Return to bowl and mix in cheese, eggs, oregano and nutmeg. Season with salt and pepper.
  3. Line a baking tray with baking paper and shape cauliflower into 8 ‘toasts’ on tray. Bake for 20 minutes or until edges are crisp and golden.
  4. Meanwhile, lightly spray a large saucepan with oil. Cook onion, stirring, for 6-8 minutes or until softened. Add garlic and cook for a further 30 seconds. Stir in all spices and tomato paste. Cook, stirring, for 1 minute.
  5. Add diced tomatoes. Half fill can with water and add to pan, along with bay leaves. Simmer, uncovered, for 10 minutes. Stir in beans and cook, covered, for 10 minutes or until beans are thick. Season with salt and pepper.
  6. Serve spicy beans with cauliflower toasts and a sprinkling of parsley.


You can find fresh or frozen cauliflower rice at the supermarket. Or you can make your own using 1 large cauliflower and a food processor. To prep ahead, cook beans and remove excess moisture from cauliflower.