5 from 18 votes
Chickpea Cauliflower Tacos with Lentil Tortillas
Chickpea Cauliflower Tacos with Lentil Tortillas use a blend of red lentils and mung beans to create soft, protein-rich tortillas, paired with a spiced chickpea and cauliflower filling. The filling is seasoned with taco spices and paprika, cooked until tender and coated with seasoning. Toppings like fresh salsa, cashew sour cream, and avocado can be added to enhance the flavor and texture. These tacos offer a plant-based, legume-forward alternative with a combination of creamy, spicy, and fresh elements.
Prep Time
15 mins
Cook Time
35 mins
Total Time
50 mins
Servings:
4
Calories:
368 kcal
Course:
Main Course
Cuisine:
Fusion, Vegan
Ingredients
For the Soft tacos:
- 1/2 cup lentils pink, red or orange varieties
- 1/2 cup yellow mung beans , split mung bean (moong dal)
- 1 cup water
- 1 tsp salt
- 1 clove garlic
- 1/2 teaspoon cumin powder
- 1/2 Serrano pepper optional, a
For the Chickpea Cauliflower Filling:
- 2 teaspoons neutral cooking oil generic cooking oil
- 15 oz chickpea aka garbanzo bean; or 1.5 cups cooked chickpeas
- 1/2 red onion
- 1 cup cauliflower small florets, florets, loaded cup
- 2 tsp taco seasoning
- 1/2 tsp paprika
- 1/2 tsp salt or to taste
Toppings:
- fresh salsa aka pico de gallo
- cashew sour cream
- avocado or other toppings of choice
Instructions
For the Tacos:
- Wash and soak the lentils and mung beans in hot water(enough to cover the lentils) for 15 minutes. If you have time then soak for an hour. Drain, add to blender with all the ingredients and 1 cup water and blend. Blend 2-3 cycles for a smooth batter. (Pink lentils and mung beans are easily available in an Indian store or large stores like Whole foods.)
- Heat a pan on medium heat. Grease it if needed. Drop half a ladle of the batter for small tacos, more for larger tacos. Spread with the ladle or by tapping the pan. Drizzle a few drops of oil on the edges. Let cook for 3-5 minutes or until golden at the bottom. Flip and cook for another 2-3 minutes. Or use any other soft Tacos.
Cup of Yum
For the Chickpea Cauliflower filling:
- In a large pan, add oil and heat on medium heat. Add onion and cauliflower. Cook for 5-7 minutes until both are golden brown. Add the spices and mix well to coat. Add chickpeas, a Tablespoon of water and salt and mix to coat. Cover and Cook for another 5-7 minutes or until cauliflower is tender crisp. Taste and adjust salt and spice.
Assemble:
- Top the Tacos with a generous amount of the filling. Top with fresh salsa, cilantro, then drizzle some sour cream. Add other toppings of choice like sliced Avocados. Serve hot.
Notes
- If you use whole lentils or whole mung beans instead of split, soak for several hours or overnight to soften for blending.
- Split mung beans can be substituted with other split peas or beans for variation.
- The lentil tortilla batter can be used to make crepes or other flatbreads such as lentil rice pizza crust cooked on the stovetop.
- Soaking the legumes for at least 15 minutes improves blending consistency and batter smoothness.
Nutrition Information
Calories
368kcal
(18%)
Carbohydrates
59g
(20%)
Protein
21g
(42%)
Fat
5g
(8%)
Sodium
700mg
(29%)
Potassium
848mg
(18%)
Fiber
22g
(88%)
Sugar
7g
(14%)
Vitamin A
170IU
(3%)
Vitamin C
18mg
(20%)
Calcium
88mg
(9%)
Iron
6.8mg
(38%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 368
% Daily Value*
| Calories | 368kcal | 18% |
| Carbohydrates | 59g | 20% |
| Protein | 21g | 42% |
| Fat | 5g | 8% |
| Sodium | 700mg | 29% |
| Potassium | 848mg | 18% |
| Fiber | 22g | 88% |
| Sugar | 7g | 14% |
| Vitamin A | 170IU | 3% |
| Vitamin C | 18mg | 20% |
| Calcium | 88mg | 9% |
| Iron | 6.8mg | 38% |
* Percent Daily Values are based on a 2,000 calorie diet.