These cauliflower tacos are incredibly flavorful and so easy to make! Every bite is a burst of umami with a hint of smokiness. Save this nutrient-dense recipe for an easy weeknight meal.
Cauliflower Tacos: A Mexican Dietitian’s Perspective
Hola, mi gente! I’m Anna, a Mexican-American registered dietitian, and today I’m sharing one of my favorite plant-based recipes: Cauliflower Tacos. As a dietitian passionate about promoting health within the Latin-American community, I love finding ways to incorporate nutritious ingredients into traditional recipes. These cauliflower tacos are a perfect example of how we can enjoy our beloved Mexican flavors while prioritizing our health. They do not compare to any meat-based taco but if I had to compare, it is more of a fish taco vibe! It’s fresh, has a variety of textures, and a flavor you’ve never had before.
Why Cauliflower Tacos?
Cauliflower is an incredibly versatile vegetable that is packed with antioxidants, and high in essential nutrients. It’s a great source of vitamins C and K, folate, and fiber. Incorporating more vegetables like cauliflower into your diet can help improve digestion, support a healthy immune system, and reduce the risk of chronic diseases such as diabetes and cardiovascular disease. Plus, cauliflower’s mild flavor and satisfying texture make it a fantastic option to add to tacos and other Mexican dishes. It’s picky eater-friendly and a great veggie to start with if you’re making the transition to eating healthier!
The Nutritional Benefits
- Low in Calories, High in Nutrients: Cauliflower is a low-calorie vegetable packed with vitamins and minerals, making it a great addition to any diet.
- Rich in Fiber: Fiber is essential for digestive health and can help regulate blood sugar levels. A diet high in fiber can also aid in weight management.
- Antioxidant Powerhouse: Cauliflower contains antioxidants that can protect your cells from harmful free radicals and reduce inflammation.
- Supports Heart Health: The fiber, antioxidants, and anti-inflammatory properties of cauliflower contribute to a healthier heart by reducing the risk of cardiovascular diseases.
Make Cauliflower Tacos in 5 easy steps:
- Break your cauliflower into florets.
- Drizzle with oil and sprinkle with spice mix.
- Roast in the oven until golden brown.
- Make the creamy chipotle sauce.
- Heat the tortillas and assemble tacos!
Tips for Making the Best Cauliflower Tacos
- Roast to Perfection: Roasting cauliflower brings out its natural sweetness and adds a delightful crispy texture. Toss cauliflower florets with olive oil, and a blend of seasonings before roasting in the oven. Roast in the oven at 400°F for about 35-40 minutes, until golden brown and tender.
- Add Flavor with Marinades: For extra flavor, marinate the cauliflower in a mixture of lime juice, olive oil, salsa macha, or a chili broth.
- Choose Whole-Grain Tortillas: I highly recommend using corn tortillas for this recipe, especially if they are homemade! Whole-grain flour or corn tortillas are a healthier option compared to refined flour tortillas. They provide more fiber and nutrients, keeping you full longer.
- Top with Fresh Ingredients: Add a variety of fresh toppings like diced tomatoes, shredded cabbage, pickled red onions, avocado slices, and cilantro. These enhance the flavor and boost the nutritional value of your tacos.
- Don’t Forget the Salsa: A homemade salsa or pico de gallo can add a burst of flavor and nutrients. Mix chopped tomatoes, onions, cilantro, jalapeños, and a squeeze of lime for a delicious and healthy topping.
- Include a Protein Source: To make your tacos more balanced, consider adding a plant-based protein source like black beans, chickpeas, or a dollop of Greek yogurt. To make my favorite chili-lime chickpeas just coat the chickpeas with 1 tbsp oil, add chili powder to taste (I add lots!), and lime juice to taste. Roast them at 400 F until slightly crispy!
Cauliflower Tacos
Cauliflower tacos are a delicious and nutritious way to enjoy the rich flavors of Mexican cuisine while supporting your health. They’re easy to make, versatile, and packed with vitamins and minerals. By incorporating more plant-based meals into your diet, you can improve your overall well-being and enjoy a variety of vibrant and flavorful dishes.
I hope you give these cauliflower tacos a try and find them as incredibly satisying as I do. Remember, healthy eating doesn’t have to be boring or complicated. With a little creativity, you can enjoy all the flavors you love while nourishing your body. ¡Buen provecho!
If you want more healthy Mexican recipes or if you want to learn more about nutrition and how to balance your meals, check out my ebooks “Healthy Simple Mexican Recipes“, “Meal Planning 101” or “Diabetes 101“.
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Cauliflower Tacos
- Total Time: 50 minutes
- Yield: 8 1x
- Diet: Vegan
Description
These cauliflower tacos are incredibly flavorful and so easy to make! Every bite is a burst of umami with a hint of smokiness. Save this nutrient-dense recipe for an easy weeknight meal.
Ingredients
- 4 cups of cauliflower florets
- 1 tsp of garlic powder
- 1 tsp onion powder
- 1 tbsp chili powder
- ½ tsp of paprika
- ½ tsp cumin
- ½ tsp black pepper
- 1 tsp of salt
- 3 tbsp olive or avocado oil
Creamy Chipotle Sauce:
- 1 cup of cashews, soaked overnight
- 1 tbsp of apple cider vinegar (or lime)
- 2 tbsp chipotle in adobo sauce (or to taste)
- 1 chipotle in adobo sauce (from the same can)
- 2 garlic cloves
- ¼ cup water
- 1 tsp salt
Toppings:
- Avocado
- Shredded cabbage
- Chili-lime chickpeas
- Cilantro
- Shredded cabbage
- Pickled onions
Instructions
- Preheat the oven to 400 F. Line a baking tray with parchment paper.
- Break down the cauliflower head into florets no bigger than 3 inches.
- Add all the spices and seasonings into a small bowl and mix them to make a rub.
- Drizzle the oil over the cauliflower florets and make sure they are evenly coated.
- Next, sprinkle the rub all over the oiled florets. Use your hands to make sure they are all seasoned well into the crevices.
- Bake in the oven for 35-40 minutes or until it gets golden brown on the edges.
- While the cauliflower is baking, make the chipotle sauce. If you did not soak your cashews overnight, boil them in hot water for 15 minutes.
- Add all sauce ingredients to a blender and blend on high for 3 minutes or until it is super creamy. Set aside.
- Once cauliflower is done. Turn on a a skillet to warm up tortillas and assemble your tacos.
- Add the creamy chipotle sauce, cilantro, shredded cabbage, avocado or whatever your desire. Enjoy!
Notes
*To make my favorite chili-lime chickpeas coat the chickpeas with 1 tbsp oil, add chili powder to taste (I add lots!), and lime juice to taste.
- Prep Time: 10
- Cook Time: 40
- Category: mains
- Method: Oven
- Cuisine: Mexican
