Cauliflower tacos
Add some zip and fun to your vegetarian tacos with this spiced-up version. For crunch, be sure to use the crunchy corn shells or else soft whole-wheat flour tortillas will do the trick as well.
Ingredients
- 1 head cauliflower, trimmed
- ½ cup (125 mL) no-salt-added vegetable broth or water
- 1 tbsp (15 mL) canola oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup (250 mL) grated extra-firm tofu
- 1 red bell pepper, diced
- 1 tbsp (15 mL) chili powder
- 1 tsp (5 mL) dried oregano leaves
- 1 tsp (5 mL) ground cumin
- ¼ tsp (1 mL) cayenne
- ¾ cup (175 mL) medium salsa
- 1 package (156 g) 12 hard corn taco shells or 8 small whole-wheat flour tortillas
- 1 cup (250 mL) shredded lettuce or coleslaw mix
- 1 small avocado, diced
- ½ cup (125 mL) shredded light or reduced-fat old cheddar (optional)
- Plain Greek yogurt (optional)
Instructions
- Cut cauliflower into quarters and remove tough inner stem. Chop remaining cauliflower into about ½-inch (1 cm) pieces. Place in a large non-stick skillet. Add broth and bring to a simmer. Cover and cook for 5 minutes. Uncover and pour out into a bowl.
- Return skillet to medium heat and add oil. Add onion and garlic; cook, stirring for 2 minutes. Add tofu, red pepper, chili powder, oregano, cumin and cayenne and cook for 2 minutes. Increase heat to medium-high and return cauliflower to skillet. Cook, stirring for about 5 minutes or until cauliflower starts to brown. Stir in salsa and cook for 2 minutes to heat through.
- Spoon mixture among taco shells and top with lettuce, avocado and cheese, if using. Top with yogurt if desired.
“As a registered dietitian and certified diabetes educator, I am always looking to share simple, delicious and healthy recipes with my patients and clients living with diabetes. I want them to see cooking and eating as a source of joy and satisfaction, not a burden."
"One of my favourite strategies is to find ways to incorporate more plant-based foods at mealtime. A focus on adding nutrient- and fibre-rich foods like vegetables rather than focusing on food restriction is a great way to work toward a healthier eating pattern. For example, I’ll take a familiar food, like tacos, and suggest adding delicious plant-based options, such as cauliflower or tofu. Bonus: sautéing these Cauliflower Tacos in canola oil is a great way to include heart-healthy monounsaturated and polyunsaturated fats.”
Rowena Leung, RD, CDE
Recipe Video
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| Amount | % Daily Value | ||
|---|---|---|---|
| Calories 280 | |||
| Fat 16 g | 25 % | ||
| Saturated + Trans 2.5 g | 13 % | ||
| Cholesterol 0 mg | |||
| Sodium 350 mg | 15 % | ||
| Carbohydrate 31 g | 10 % | ||
| Fibre 7 g | 28 % | ||
| Sugars 6 g | |||
| Protein 11 g | |||
