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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.
Recipe and photo provided by Canola Eat Well
Cauliflower tacos displayed on a cutting board with side bowls filled with cheese, avocado and cauliflower.
6 servings / 35 min

Prep 20 min / Cook 15 min

Ingredients
  • 1 head cauliflower, trimmed
  • 1/2 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) each dried oregano leaves and ground cumin
  • 1/4 tsp (1 mL) cayenne
  • 3/4 cup (175 mL) medium salsa
  • 1 pkg (156 g) hard corn taco shells (12) or 8 small whole wheat flour tortillas
  • 1 cup (250 mL) shredded lettuce or coleslaw mix
  • 1 small avocado, diced
  • 1/2 cup (125 mL) shredded light or reduced fat old cheddar (optional)
  • plain greek yogurt (optional)
Directions
  1. Cut cauliflower into quarters and remove tough inner stem. Chop remaining cauliflower into about 1/2 inch (1 cm) pieces. Place in a large nonstick skillet. Add broth and bring to a simmer. Cover and cook for 5 minutes. Uncover and pour out into a bowl.
  2. 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.
  3. Spoon mixture among taco shells and top with lettuce, avocado and cheese, if using. Top with yogurt if desired.
Nutritional info per serving (1 of 6 or 2 hard tacos*)
  • Calories 280
  • Protein 11 g
  • Total fat 16 g
    Saturated fat 2.5 g
    Trans fat 0 g
    Cholesterol 0 g
  • Carbohydrates 31 g
    Fibre 7 g
    Sugars 6 g
    Added sugars 0 g
  • Sodium 350 mg
  • Potassium 800 mg

*Without cheese but with avocado

**Avocado contributes about 5 grams total fat and 0.5 g saturated fat per serving

 

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