Recipes
Vegetarian Cauliflower Tacos
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Prep Time: 20 minutes
Cook Time: 15 minutes
Serves: 6
Ingredients:
- 1 head cauliflower, trimmed
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 1 cup shredded lettuce
- 1 avocado, diced
- ½ cup no salt added vegetable broth or water
- 1 tbsp olive oil
- 1 cup grated extra firm tofu
- 1 tbsp chili powder
- 1tsp dried oregano
- 1 tsp ground cumin
- ¼ tsp cayenne
- ¾ cup of low-sodium salsa
- 8 small whole wheat flour tortillas (use corn tortillas for a gluten-free option)
- Plain Greek yogurt (optional topping!)
Directions
- Rinse and wash cauliflower, bell pepper, lettuce, and avocado before prepping the ingredients.
- Cut cauliflower into smaller bite-size pieces, removing the tough inner stem—place in a large skillet. Add broth and bring to a simmer. Cover and cook for 5 minutes until tender. Uncover and pour into a bowl.
- Return the skillet to medium heat and add olive oil. Add garlic and onion; cook and stir for 2 minutes. Add grated tofu, red pepper, chili powder, oregano, cumin, and cayenne pepper and cook for two more minutes.
- Increase heat to medium-high and return cauliflower to skillet. Cook, stirring, for 5 minutes or until cauliflower starts to brown. Mix in salsa and cook for two more minutes until heated through.
- Spoon mixture into whole wheat tortillas and top with shredded lettuce, avocado and Greek yogurt.
Nutritional Information (per two tacos)
- Calories: 280
- Protein: 11g
- Sodium: 350mg
- Total Fat: 16g
- Carbohydrates: 31g
- Fiber: 7g
- Sugar: 6g
Recipe adapted from Heart and Stroke Foundation Canada.
Written by Riley Walker, Health Promotion Coordinator.
