CAULIFLOWER TACOS

Easy Cauliflower Tacos

CAULIFLOWER TACOS

by | Jun 20, 2020

Growing up in Arkansas, Mexican restaurants were a regular stop for my family. Living in New England now for many years, I haven’t tasted a taco that rivals those of my younger years. I’ve grown to love fish tacos, but this recipe for tacos made with cauliflower, mushrooms and walnuts takes me back to the tacos of the “olden days”. You won’t miss the beef(or the fish)! The flavor combination of the Homemade Taco Seasoning simmered with the chipotle pepper, soy sauce and tomatoes and accented with the crunchy walnuts takes them up a notch from the many vegan tacos I’ve experimented with in the past. And if mushrooms are not your thing, you’ll receive all the miraculous health benefits that they offer without even knowing they’re there. VAMOS A COMER!

Cauliflower Tacos
Print Recipe
No ratings yet

CAULIFLOWER TACOS

You'll never miss the real thing with this mouth watering version of traditional tacos. Ready in under 30 minutes.
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Dinner, Entree, Main Course
Cuisine: Mexican
Keyword: Dairy free, Gluten free, Vegan, Vegetarian
Servings: 10 tacos
Calories: 141kcal

Ingredients

  • 1 head cauliflower broken into small florets
  • 5 baby bella mushrooms chopped
  • 1 Tablespoon olive oil You can omit olive oil by water sautéing. If water sautéing, have about 1 cup of water on hand.
  • 1 small onion diced
  • 3 Tablespoons reduced sodium gluten free tamari or soy sauce or an alternative to soy sauce such as liquid aminos or No Soy
  • 1 chipotle pepper in adobo sauce minced
  • 1 Tablespoon adobo sauce
  • 1 Tablespoon Homemade Taco Seasoning See link to recipe below or use a taco seasoning of your choice
  • 1 can diced tomatoes
  • ½ cup walnuts chopped
  • 10 corn tortillas
  • Garnishes of your choice such as shredded lettuce, shredded cabbage, chopped tomatoes, chopped purple onions, sliced jalapeno, sliced avocado or salsa

Instructions

  • Heat the oven to 375F.
  • Add the cauliflower florets and chopped mushrooms to a food processor and pulse until the mixture has a ground beef consistency.
  • Heat about ¼ cup water(or 1 Tablespoon olive oil) in a large skillet over high heat.
  • Reduce the heat to medium and add the onions. Sauté until the onions are translucent, about 5 minutes. (If using water for the sauté, add additional water to the pan as needed to prevent the onions from sticking.)
  • Add the cauliflower and mushrooms and continue cooking for 5 minutes, stirring occasionally. (If using water for the saute, add additional water to the pan as need to prevent the vegetables from sticking.)
  • Add the gluten free tamari or its alternative, chipotle pepper and sauce, Homemade Taco Seasoning, and the diced tomatoes to the skillet and continue cooking for 10 minutes, stirring occasionally.
  • Stir in the walnuts.
  • Season to taste with salt and pepper.
  • Place the corn tortillas between two layers of damp paper or cloth towels. Heat in the microwave for about 30 seconds or until soft.
  • Brush both sides of each tortilla with olive oil, and carefully drape each tortilla over two bars of an oven rack.
  • Bake for 7-10 minutes until crisp and golden brown. Carefully remove from the oven.
  • Fill corn tortillas with the cauliflower mix and toppings of your choice such as shredded lettuce, shredded cabbage, chopped tomatoes, chopped purple onion, sliced jalapeno, sliced avocado or salsa

Nutrition

Calories: 141kcal | Carbohydrates: 19g | Protein: 5g | Fat: 6g | Saturated Fat: 1g | Sodium: 318mg | Potassium: 378mg | Fiber: 4g | Sugar: 3g | Vitamin A: 48IU | Vitamin C: 32mg | Calcium: 56mg | Iron: 1mg

For these Cauliflower Tacos, you’ll need,

an onion, a small head of cauliflower, five baby bella mushrooms(You could also use button mushrooms.), gluten free tamari, chipotle peppers in adobe sauce, taco seasoning, a can/box of diced tomatoes, 1/2 cup walnuts, corn tortillas and your favorite garnishes. You can reduce the heat with a little less seasoning and or chipotle peppers, but whatever you do, don’t leave out the walnuts. The texture of the nuts is what makes these rise to the level of the tacos of my youth.

Ingredients

Chop the cauliflower and mushrooms into pieces, and pulse them in a food processor until they are the consistency of ground beef.

Chopped Ingredients in Food Processor

This is what your mixture should look like when it’s ready to cook. Too much processing will take away from that “hamburgery” texture

Processed Ingredients in Food Processor

To reduce the calories in finished dishes, I always water sauté my onions/vegetables instead of sautéing in oil. At 120 calories per tablespoon, I’d rather do without here especially as I don’t notice a difference in the finished product. For instructions on water sautéing, see the notes at the end of this post.

Sauteed Onions in Pot with Spoon

Once the onions are soft and translucent, you can continue sautéing the additional vegetables with water as needed.

Ingredients in Pot with Spoo

Add the gluten free tamari, chipotle pepper and sauce, diced tomatoes and Homemade Taco Seasoning to the skillet and continue cooking for 10 minutes. Stir in the walnuts and season with salt and pepper to taste.

To make crisp corn tortillas, place each tortilla between two layers of damp paper or cloth towels. Heat in the microwave for a few seconds until soft. Brush both side with olive oil and carefully drape each tortilla over two bars of an oven rack. Bake for 7-10 minutes until crisp and carefully remove them from the oven.

Fill the tortillas with the cauliflower mix and toppings of your choice. Viola, amazing Easy Cauliflower Tacos in a jiffy.

Cauliflower Tacos

Things You Might Like To Know About This Recipe

Water Sautéing

My preference is to avoid the calories in oils whenever possible. Although some oils are healthier than others, one tablespoon contains about 120 calories. Sautéing with water or broth instead of oil is a great way to save those calories, and in the context of this recipe, the flavor will not be affected.

Heat your pan on high and add about ¼ cup of water. When the water is bubbling, add the ingredient(s) to saute. Stir constantly until the ingredients reach the doneness that your recipe requires. For example, if you are sautéing onions, you will most often want them to be soft and translucent before adding other ingredients. Continue adding a small amount of water as needed to keep the ingredient(s) from sticking to the pan.

Cleaning Mushrooms

In cooking school, I was taught not to wash mushrooms because they absorb water and will not brown properly. We were instructed to wipe them with wet paper towels. As somewhat of a germaphobe, I was never completely comfortable with this method, so I was delighted to see Cooks Illustrated’s analysis of cleaning and storing mushrooms. When they are whole, they absorb a minimum amount of water, so if you are washing them whole, place them in the basket of a salad spinner, rinse them thoroughly and then spin them until they are as dry as possible.. Wipe the mushrooms with a paper towel if any moisture remains.

Soy Sauce, Tamari, Liquid Aminos, Coconut Aminos?

Soy sauce is made with soybeans and wheat, therefore it is not gluten free. It is very high in sodium, but there are low sodium alternatives.

Tamari is also made with soybeans but it contains little or no wheat. If you are avoiding gluten, you should check the label carefully to make sure that it does not contain wheat. It is also very high in sodium, but there are also low sodium alternatives.

Bragg’s Liquid Aminos are made with soybeans, but it is wheat free and therefore gluten free. It is also high in sodium.

Coconut Aminos is made from raw, coconut tree sap and sun-dried sea salt. It is soy free and gluten free and lower in sodium than soy sauce, tamari and liquid aminos.

As always, check labels carefully to be sure what you are consuming.

For a more detailed analysis of the differences, see this article at Healthline.com.

Leftover Chipotle Peppers In Adobo Sauce?

Usually a recipe will ask for a small amount of the peppers or sauce, and you will be thinking, what do I do with the leftovers? To save them for future use, place the remaining peppers and sauce in a blender and blend until smooth. Line a baking sheet with parchment or wax paper and dollop the sauce by tablespoons and/or teaspoons onto the pan. Freeze the sauce and once frozen, place the measured amounts into an airtight container or plastic freezer bag. When a recipe calls for chipotle peppers in adobo, you can remove the dollops from the freezer in the quantity needed and defrost or if appropriate, just add the frozen dollops directly to your cooking. They melt quickly. ***

***Word to the wise……always label your freezer containers, both so you can easily be reminded of what’s inside and in this case, so that no one in your family grabs a dollop of chipotle thinking it’s a chocolate cookie. Trust me, I know this from personal experience.

How To Make Your Own Taco Seasoning?

To make a homemade taco seasoning combine 2 Tablespoons chili powder, 3 teaspoons cumin, 2 teaspoons onion powder, 2 teaspoons garlic powder, 1 teaspoon oregano, 1 teaspoon red pepper flakes, 2 teaspoons pepper, and 1 teaspoon salt. For this recipe, you’ll need about 1 tablespoon of the taco seasoning. Add a little less if you prefer a less spicy taco. Store the leftover taco seasoning for another use. Experiment with the proportions to suit your taste buds.

0 Comments

Submit a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating




HOW TO MANAGE ANXIETY AND STRESS IN AN OVERWHELMING NEWS ENVIRONMENT

"You can’t always control what goes on outside, but you can always control what goes on...

NUTTY CHOCOLATE BANANA OVERNIGHT OATS

Are you looking for a nutritious and satisfying breakfast that's both quick to prepare and...

MANAGING YOUR TIME AND YOUR STRESS: HOW TO PRIORITIZE

“It’s surprising how much free time and productivity you gain when you lose the busyness in your...

QUICK, EASY AND NUTRITIOUS TERIYAKI SALMON BOWL

If you're looking for a healthy and flavorful meal, this Quick, Easy and Nutritious Teriyaki...

HOW TO OVERCOME PERFECTIONISM AND FIND PEACE OF MIND

"Perfectionism is the enemy of creativity, productivity, and sanity." - Shauna Niequist Do you...

ISRAELI COUSCOUS AND ASPARAGUS SALAD

I've held onto this recipe for Israeli Couscous And Asparagus Salad since last summer. I really...

TAKE A BREATH…A DEEP, DEEP BREATH

But do it the right way! Conscious breathing heightens awareness and deepens relaxation. – Dan...

ASIAN INSPIRED BUDDHA BOWL

If you're looking for a quick way to whip up a delicious lunch or dinner, try this Asian Inspired...

8 SIMPLE TIPS TO LIMIT ULTRA-PROCESSED FOODS

Author and journalist, Michael Pollan, famously wrote in his book, In Defense Of Food, "Eat Food,...

PEANUT CHICKEN WITH RICE NOODLES

I love peanut sauce! I love it as a dip for fresh and roasted vegetables, as a dressing for...

ARE YOU LIVING THE LIFE OF YOUR DREAMS?

"How many people could say they lived the life they dreamed?" That's the headline of a recent...

CRISPY BAKED PLANTAIN CHIPS

Do you remember my recent recipe posting for Caribbean Shrimp Stew and how it materialized out of...

TANDOORI CHICKEN

Tandoori Chicken is named for the cylindrical clay oven called a tandoor in which it was...

CARIBBEAN SHRIMP STEW

You know the phrase, "When life gives you lemons, make lemonade.". Well, the same goes for...

THREE NEW HEALTH COACHING PROGRAMS DESIGNED FOR YOU

Thank you for being such loyal followers of Chasing Beans since I kicked off the healthy food and...

MEDITERRANEAN VEGGIE WRAP

It's really great when we can vary our vegetable and fruit consumption from day to day, but as...

OATMEAL PEANUT BUTTER ENERGY BITES

What is an energy bite, anyway? Energy bites, also known as energy balls, protein balls and bliss...

RED LENTIL PUTTANESCA PASTA

Traditional puttanesca sauce originated in Naples, Italy. It is a very flavorful combination of...

IS INTERMITTENT FASTING RIGHT FOR YOU?

Merriam-Webster defines "fasting" as abstaining from food or eating sparingly. It has been around...

TROPICAL PROBIOTIC GREEN SMOOTHIE

Have you tried kefir? With this Tropical Probiotic Green Smoothie, you'll be transported to a...

WHAT CAN A HEALTH COACH DO FOR YOU?

What is a health coach and what can a health coach do for you, exactly? According to the...

TAILGATE VEGAN CHILI

Well it's a little past tailgate season, but I was in the mood for something warm and spicy and...

WHO NEEDS SLEEP?

Have you ever heard someone brag about not getting enough sleep? Or maybe even you're guilty of...

CREAMY MUSHROOM STROGANOFF

YUM, YUM, YUM! That's really all that needs to be said about this Creamy Vegan Mushroom...

Hi I'm Rebecca

Chief Bean Chaser, Chef, Health and Wellness Advocate and certified Integrative Nutrition Health Coach - READ MORE...

Chase Me Down on Social Media

Categories

Connect

Chase the beans on…

Chase Me Down Via Email

Pin It on Pinterest

Share This