Cauliflower tacos? Spicy riced cauliflower and lentils make a delicious but light vegan taco filling. Gluten-free too!
Welcome to the latest edition of Cauliflower Magic Tricks! In today’s exciting episode, our hero will enter a food processor as an ordinary head of cauliflower only to emerge as…RICE! And then that rice will, through the use of culinary arts, be transformed into a delicious, spicy, low-calorie filling for tacos.
In past episodes, Cauliflower has been magically transformed into vegetable steaks, a creamy alfredo sauce, creamy mashed potatoes, and a rich Indian curry sauce. Today will be Cauliflower’s first attempt on this blog to become a grain.
Our hero has been performing this trick to much acclaim on other blogs (see notes at the bottom), but until this moment has not dared to attempt it on the site of an avowed brown rice lover. The stakes are high. Let’s see if Cauliflower can pull this off…
Ta da! Cauliflower magically transformed into rice–or, at least, something that looks like rice and behaves like it but has a fraction of the calories.
Cauliflower rice has been playing to packed houses for years. Here are some of its best performances:
- Red Lentil Soup with Cauliflower Rice, here on FFVK
- Savoury Cauliflower Rice from Tinned Tomatoes
- Cauliflower “Spanish Rice” from A Veggie Venture
- “Cauliflower Rice” with Fried Onions and Sumac at Kalyn’s Kitchen
- Cauliflower “Risotto” with Fresh Basil from Alisa Cooks
- Cauliflower Rice at Nami-Nami
Lentil and Cauliflower Rice Taco Filling
Ingredients
- 1 cup brown lentils uncooked, or 3 cups cooked lentils
- 3 cups water
- 2 cloves garlic minced
- 1 large head cauliflower (or 24-32 ounces of frozen riced cauliflower)
- 1 large onion chopped
- 4 cloves garlic minced
- 2 tablespoons mild chili powder divided
- 1 teaspoon salt or to taste
- 1/2 teaspoon cumin
- 1/2 teaspoon smoked paprika
- 1/4-1/2 teaspoon chipotle powder or cayenne pepper to taste
- Generous grating black pepper
- Salt to taste
Instructions
- If you’re starting with uncooked lentils, rinse and drain them and place in a medium-sized saucepan with 3 cups of water, 2 cloves of minced garlic, and a little salt, if desired. Bring to a boil, reduce heat to low, cover and cook until just tender, about 20 minutes. Remove from heat and set aside.
- Prepare the cauliflower “rice” by removing the leaves and bottom stem from the cauliflower. Grate the cauliflower using either a box grater or the food processor to produce rice-sized pieces. To use the food processor, cut the cauliflower into quarters and then cut or break each quarter into pieces. Process one quarter at a time, pulsing on and off, until grated. Be careful not to over-process or you’ll have cauliflower dust! (If you’re using frozen cauliflower rice, skip this entire step and just add it to the pan, still frozen, in the next step.)
- Once the cauliflower is grated, heat a very large skillet over medium-high heat. Add the onion and cook, stirring, until it begins to brown. Add the cauliflower and garlic and saute for 3-4 minutes. Add 1 tablespoon of chili powder and continue cooking until the cauliflower is tender, about 4 more minutes.
- Drain the lentils well and add them to the skillet. Add the remaining chili powder and all remaining seasonings. Cook on medium until heated through and flavors are combined. Add salt to taste.
- Makes about 7 cups of filling. To serve, place about 1/3 cup of filling in a small corn tortilla and garnish with lettuce, tomatoes, and any other fillings you like. Serve with salsa. Allow about 3 tortillas per person. (Here’s how to make your own tortillas.)
Notes
Nutritional info is approximate.
Please Pin and Share:
Sue
April 4, 2013 at 11:08 amThis looks pretty good, But I noticed you did not say anything about how it tastes? Did your daughter like it?
Susan Voisin
April 4, 2013 at 11:19 amMy daughter doesn’t like rice and doesn’t like anything in her tacos except refried beans. (She gets pickier by the day.) So she wouldn’t eat this. She did taste it and didn’t know that it was cauliflower, if that helps any. My husband and I really liked it, but I have to admit that I use a lot of chipotle powder because we like things very spicy.
janet @ the taste space
April 4, 2013 at 11:13 amGorgeous, Susan. I’ve used cauliflower (and parsnip, yum!) to make rice but I usually keep it raw. What a fun way to eat tacos. 🙂
I hear cauliflower makes a nice pizza crust but the recipe I tried didn’t work out too well. 🙁
moonwatcher
April 4, 2013 at 12:06 pmSusan,
I loved this post!! Cauliflower as super hero!! Just wonderful! And the recipe sounds good, too. I just can’t get enough of those cauliflower steaks, so maybe some cauliflower tacos will have the same effect. (I have a weak spot for tacos, so I’m betting YES.) It certainly sounds like a creative and delicious way to make tacos. Thanks!! I loved the writing and the photos are gorgeous.
xoxo
moonwatcher
Kristy
April 4, 2013 at 12:43 pmWow! I am definitely trying this tonight! Tacos are the usual in my house so very glad to see this healthy recipe! Great pictures too!
Sherisse H (@lovesplantbased)
April 4, 2013 at 1:01 pmAnother great low calorie idea Susan! I have to say, I really loved your introduction to the recipe 🙂
Jacqueline
April 4, 2013 at 1:35 pmMmmmmm, I’m liking your take on it Susan. I must try more with it. Thanks for linking to me 🙂
Bookwerme
April 4, 2013 at 2:06 pmI am totally intrigued with using cauliflower as a rice substitute…that would be great for diabetics..more veggie and no carbs! THANKS for the great idea.
Kelly
August 31, 2017 at 2:30 pmVeggies are carbs
Never the less this looks good and it will be a great way to sub meat
Kate
April 4, 2013 at 2:44 pmWHAT, yes! This looks yummy.
Mark
April 4, 2013 at 2:48 pmTell me, Susan, does our heroine wear a special costume (cape, mask, tights) when processing the cauliflower mixture?
Extra points for photos or a video…. (hah!)
Susan Voisin
April 4, 2013 at 4:04 pmMark, I always cook in my leotard and cape emblazoned with the FFV crest. How did you know? I don’t wear a mask, though in that get-up I should! 😉
Cheryl
April 4, 2013 at 2:59 pmJust made this and it was SO good, and very filling. The only thing I didn’t already have on hand was fresh cauliflower. I pulsed frozen cauliflower (thawed) a few times and voila. Didn’t have or make tortillas, but will next time. I served it on a pile of shredded lettuce, and topped it with a spoon of salsa. Oh man, a keeper.
I used to be insulin resistant (borderline diabetic) and am now eating all the carbs I want, no fat to miniscule amounts of fat, and have a clean bill of health. Even things I didn’t worry about like anemia, are gone. I highly recommend anyone who is diabetic to google Dr John McDougal.
Susan, you are truly saving people’s lives with your recipes. If you didn’t have so many amazing tasting fat free recipes I wouldn’t have been able to sustain this.
Yum!
Susan Voisin
April 4, 2013 at 4:03 pmThanks so much for letting us know that it works with frozen cauliflower. And congratulations on regaining your health! I’m happy that my recipes could help.
Jenica
April 4, 2013 at 2:59 pmThis looks & sounds fantastic!
You said this makes a large batch, do you think it would freeze well? I was thinking freeze half & save it for a night when I need a quick easy meal.
Susan Voisin
April 4, 2013 at 4:02 pmI wasn’t thinking it would freeze well, but then Cheryl, in a comment above, used frozen cauliflower for it. So now I think that it would probably be fine.
Tom
April 4, 2013 at 4:47 pmOMG. It would be IMPOSSIBLE to find a more gorgeous picture of this meal
Susan, you are skillful and a gift to this world in all you do and offer. STUNNING PHOTO! I know this meal will taste equally as delicious!
Susan Voisin
April 6, 2013 at 10:29 amThank you so much for the kind words, Tom!
stephanie
April 4, 2013 at 5:54 pmYes!!! Thank you so much for helping me take back tacos! I dislike rice (Iknow, I know…) so haven’t made tacos since I went vegan cos I didn’t know how to fill them! I’ve been using cauliflower rice in sushi for years, and never thought of this! Thank you, again! You’re the real super hero here!
Carole
April 4, 2013 at 7:34 pmHi there. The current Food on Friday on Carole’s Chatter is collecting links to dishes using cauliflower and/or cabbage. I do hope you link this in. This is the link . It would be great if you checked out some of the other links – there are lots of good ones already. Cheers
Colleen Grossner
April 4, 2013 at 8:25 pmSuch a cool recipe, Susan! I did a similar post today — lentil tacos/ taco spice http://fresh-you.blogspot.com/2013/04/quick-and-easy-lentil-tacos-with-diy.html Still I LOVE how you use cauliflower! I can’t wait to see all of your recipes and swim through your website! Thanks for being so creatively healthy!!
Kalyn
April 4, 2013 at 8:55 pmThis is such a good idea! I recently made lentil taco salad which I’ll be posting soon; kind of in the same general food group.
And thanks for the shout out!
Kelly
April 4, 2013 at 10:58 pmOh wow I just made this and it is absolutely delicious! I used blue corn tortillas and tomatillo sauce as well as other goodies and holy cow! Amazing recipe, definitely going on my “to be made again” list 🙂
Susan Voisin
April 4, 2013 at 11:29 pmI’m so glad you liked it, Kelly!
The Vegan Cookie Fairy
April 5, 2013 at 2:54 amWOW. I cannot believe how low-cal this is. I just HAVE to try it, it looks so delicious! Not a big fan of traditional rice, anyway, but I love lentils 🙂
Angela W
April 5, 2013 at 12:27 pmAbsolutely delicious! Thanks so much for this latest gem!
suzgrant
April 5, 2013 at 12:36 pmYum! Can’t wait to try this! Thanks!
laloofah
April 5, 2013 at 5:22 pmWell, I’M intrigued! I love tacos, but have never had one with rice in it, never mind cauliflower posing as rice! 🙂 We’d love ours spicy like you and your husband do, so this one’s now in my recipe box and on my Pinterest board.
I need to give those cauliflower steaks of yours a try, too! No head of cauliflower will be safe when I get out there with my grocery list. 🙂
Ruta
April 6, 2013 at 5:51 amI’ve tried cauliflower a lot of ways, but I’ve yet to try it in a taco. What a great idea! I’m definitely going to give something like this a try. By the way, that first picture is absolutely beautiful. I love it!
Nikki
April 6, 2013 at 6:52 amMega YUM!
I didn’t have tortillas so wrapped the filling in iceberg lettuce leaves! Perfect light meal for a hot day here in Australia.
Kevin
April 6, 2013 at 7:03 amI tried these tonight and LOVED them! I am amazed at how cauliflower can be used in so many different ways and it always seems to work! I forgot some of the seasonings because I was trying to do too much at one time, but it still turned out good. I served it with some Mexican papas … basically potatoes cut into bite sized pieces, thrown in a bag wet from water and shaken with taco seasoning before roasting them. The entire dinner was totally fat free, plant strong and yummy!!!!!
I live in Japan where being vegan is tough … they just don’t get it and everything is either pork or fish based, so I cook a lot! So far, so good. Susan’s website is a Godsend for me!!! Thank you for doing what you do!
Madeline
April 6, 2013 at 11:04 amThis was delicious! Instead of the taco shells, I used cabbage leaves. It turned out great. Thanks for the recipe…
Will @Will*yum*
April 6, 2013 at 5:13 pmOh my goodness I love tacos! AND THEY’RE HEALTHY. Where has this recipe been all my life?
briguyrn
April 6, 2013 at 11:35 pmI turned this into a tamale filling…It worked out very well!
Janet
April 7, 2013 at 6:27 pmHi Susan, I just made the lentil & cauliflower rice tacos and they are fabulous! I have made a number of your recipes and have never been disappointed! I will definitely make this again. One of my favorites is the No-fu loaf. I always make two and freeze one. When I was a kid I used to love my mom’s leftover meatloaf made into a sandwich and smothered with ketchup. That’s exactly what the No-fu loaf reminds me of. So good in a sandwich! Thanks for all you do. I always look forward to your new postings!
Werner
April 7, 2013 at 8:17 pmWow! I live in the Southwest and thought I had tasted every taco filling imaginable.This is a great recipe…tasty, nutritious, cheap, easy…and feeds a crowd. I sprinkled in some Mexican oregano, our traditional flavoring w/ cumin and garlic. Served on blue corn tortillas w/ a sauce we used to drizzle on fish tacos pre-vegan days: plain unsweetened yogurt blended w/ 1 chipotle in adobo, lime juice and cilantro. We are groaning 🙂 Thank you, Susan, for your “magic” and creativity… and for the particularly inviting photo!
Elizabeth
April 7, 2013 at 9:26 pmWOW! this is awesome 🙂 I like the idea of colorful healthy tacos. I’ll love this! thanks for the recipe.
Joyce
April 8, 2013 at 11:07 amThese tacos were incredible! I had some shiitake mushrooms that needed to be used up, so I pulsed them in the food processor and added them in too. I served it up in romaine lettuce leaves with all the usual taco toppings. Yum! Thanks Susan – this will be in our regular rotation!
Amy Jo
April 8, 2013 at 1:36 pmThat photo is beautiful! I love cauliflower and what you did with it for this recipe. Looks yummy!
Kathryn
April 9, 2013 at 10:16 amWOW! I made this last night – I had a huge head of cauliflower and it made so much! I can’t wait to put it atop a salad next.
I was lazy and used some bulk taco seasoning, but next time I’ll use your spice mix for sure!
Mary Carmen
April 10, 2013 at 11:24 amDear Susan,
I tried this recipe for the first time today and I still can not believe how delicious it was! I know this is supposed to be used as a filling for tacos but I made a bigger serving and ate it on its own 🙂
However, there’s something I wanted to ask you. Did you use any oil? I used it for the onions but I wanted to know if there’s the possibility of doing that step it using water instead of oil.
Thank you very much for the wonderful recipe. I can’t wait to surprise my family with this!
Susan Voisin
April 10, 2013 at 11:45 amI’m so glad you liked it, Mary! To answer your question, no I don’t use oil when I cook onions. I find that with a good non-stick skillet I don’t need any oil or other liquid to cook onions. Sometimes I help them out by sprinkling them with a pinch of baking soda or salt, which makes the liquid come out of them so that they break down and cook much more quickly. But in this recipe, I just let them cook on their own.
Lee at Veggie Quest
April 10, 2013 at 4:07 pmI can’t wait to try this; I’m a huge fan of cauliflower. I also love your idea of putting sprouts on tacos–yum!
Shannon
April 11, 2013 at 10:33 amWe made this for dinners this week. Delicious, easy, filling, and healthy. Can’t beat it!
Elizabeth
April 11, 2013 at 4:15 pmDelicious. I loved it and so did my husband – who is getting pickier and pickier these days – and three year old (omitted spicy ingredients for her sake). I did double the chili powder and cumin, and added some Mexican oregano. This is good enough to be in our regular meal rotation, thanks!
Solveig
April 12, 2013 at 12:30 amLoved this, as has our 2.5-year-old daughter!
Pille @ Nami-Nami
April 12, 2013 at 12:50 amAww, thank you for linking to my cauli rice post, dear Susan! Such a great idea to combine this with lentils (love regular rice with lentils).
I actually cook cauliflower “rice” on a weekly basis now, as my two kids (well the two out of three who are actually eating solids already) love cauliflower this way.
Mari K
April 12, 2013 at 12:21 pmSusan,
I’ve never tried to make fake meat/meat substitute like this, and was worried it would be too difficult for my limited cooking ability, but this came out wonderful — delicious! AND easy!