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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
5 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 dried lentils (or substitute 1 cup cooked or canned drained lentils)
  • 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 florets (cut into small bite-sized pieces)
  • 3 tablespoons water
  • corn tortillas or taco shells (use vegan tortillas or taco shells for vegan, or gluten free to make GF)
Optional Toppings
  • diced tomatoes
  • fresh cilantro
  • Sliced jalapeño peppers
  • Sour Cream or Greek yogurt (use vegan sour cream for vegan)

Instructions

    Cup of Yum
  1. To prepare dried lentils: In a medium saucepan, heat 2 tsp grapeseed oil over medium heat. Add the lentils and toss to coat.
  2. Add the garlic and sauté until fragrant.
  3. 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.
  4. 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.
  5. Add the cauliflower and sauté until lightly colored.
  6. Add the cooked lentils and 3 tbsp water. Stir to combine, then cover and cook until tender, about 5-10 minutes.
  7. Serve the warm vegetable mixture in warm corn tortillas or taco shells and top with your favorite taco toppings (suggestions above).

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 (18%) 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: 6servings

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.