5 from 6 votes
Vegan Lentil Cauliflower Tacos
This savory meatless taco recipe with lentils and cauliflower can be made vegan and gluten free. Healthy vegetarian meal for Cinco de Mayo.
Prep Time
5 mins
Cook Time
30 mins
Total Time
35 mins
Servings:
6
servings
Calories:
199 kcal
Course:
Main Course
Cuisine:
Mexican
Ingredients
- 1 1/2 cups water
- 1/3 cup lentils or substitute 1 cup cooked or canned drained lentils, dried
- 1/4 cup grapeseed oil (divided)
- 1 clove garlic (minced)
- 2 teaspoons cumin
- 2 teaspoons Turmeric
- 3/4 teaspoon salt
- 1/8 teaspoon cinnamon
- 2 pounds cauliflower cut into small bite-sized pieces, florets
- 3 tablespoons water
- corn tortillas use vegan tortillas or taco shells for vegan, or gluten free to make GF, or taco shells
Optional Toppings
- diced tomatoes
- cilantro fresh
- jalapeno pepper sliced
- sour cream use vegan sour cream for vegan, or Greek yogurt
Instructions
- To prepare dried lentils: In a medium saucepan, heat 2 tsp grapeseed oil over medium heat. Add the lentils and toss to coat.
- Add the garlic and sauté until fragrant.
- Add 1 1/2 cups water and bring to a boil. Cover and simmer until the lentils are tender, about 10-15 minutes. Drain and set aside. If using canned or pre-cooked lentils, do not prepare them, simply reserve them and the minced garlic.
- To make the taco filling: Heat 1/4 cup grapeseed oil in a sauté pan over medium heat. Add the cumin, turmeric, salt and cinnamon and heat until fragrant. If you're using canned or cooked lentils, go ahead and heat up the minced garlic here along with the spices.
- Add the cauliflower and sauté until lightly colored.
- Add the cooked lentils and 3 tbsp water. Stir to combine, then cover and cook until tender, about 5-10 minutes.
- Serve the warm vegetable mixture in warm corn tortillas or taco shells and top with your favorite taco toppings (suggestions above).
Cup of Yum
Notes
- You will also need: Medium saucepan, medium sauté pan, colander or strainer
Nutrition Information
Calories
199kcal
(10%)
Carbohydrates
22g
(7%)
Protein
6g
(12%)
Fat
10g
(15%)
Saturated Fat
1g
(5%)
Sodium
349mg
(15%)
Potassium
616mg
(13%)
Fiber
7g
(28%)
Sugar
3g
(6%)
Vitamin A
10IU
(0%)
Vitamin C
73.7mg
(82%)
Calcium
61mg
(6%)
Iron
2.4mg
(13%)
Nutrition Facts
Serving: 6 servings
Amount Per Serving
Calories 199
% Daily Value*
| Calories | 199kcal | 10% |
| Carbohydrates | 22g | 7% |
| Protein | 6g | 12% |
| Fat | 10g | 15% |
| Saturated Fat | 1g | 5% |
| Sodium | 349mg | 15% |
| Potassium | 616mg | 13% |
| Fiber | 7g | 28% |
| Sugar | 3g | 6% |
| Vitamin A | 10IU | 0% |
| Vitamin C | 73.7mg | 82% |
| Calcium | 61mg | 6% |
| Iron | 2.4mg | 13% |
* Percent Daily Values are based on a 2,000 calorie diet.