Lentil and Cauliflower Rice Taco Filling

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
59%
Lentil and Cauliflower Rice Taco Filling
65 min.
7
82kcal

Suggestions


Are you looking for a delicious and healthy meal that’s perfect for any occasion? Look no further than this Lentil and Cauliflower Rice Taco Filling! Packed with flavor and nutrition, this vegetarian, vegan, gluten-free, and dairy-free recipe is a fantastic way to enjoy a wholesome dish that everyone will love.

With a health score of 59, this taco filling is not only low in calories—just 82 kcal per serving—but also rich in protein and fiber, making it a satisfying choice for lunch, dinner, or even a snack. The combination of brown lentils and cauliflower creates a hearty texture that mimics traditional taco fillings, while the blend of spices, including chipotle powder and smoked paprika, adds a delightful kick that will tantalize your taste buds.

Ready in just 65 minutes and serving up to 7 people, this recipe is perfect for gatherings or meal prep. Imagine serving these flavorful tacos at your next get-together, garnished with fresh lettuce, tomatoes, and your favorite toppings. Not only will you impress your guests, but you’ll also be providing them with a nutritious meal that they can feel good about eating.

So grab your food processor and frying pan, and let’s get cooking! This Lentil and Cauliflower Rice Taco Filling is sure to become a staple in your kitchen, offering a delightful twist on traditional tacos that everyone can enjoy.

Ingredients

  • cup lentils uncooked
  • large head cauliflower 
  • 0.3 teaspoon chipotle chili powder to taste ()
  • tablespoons chili powder divided
  • 0.5 teaspoon cumin 
  • cloves garlic minced
  • large onion chopped
  • servings pepper black generous
  • servings salt to taste
  • 0.5 teaspoon paprika smoked
  • cups water 

Equipment

  • food processor
  • frying pan
  • box grater

Directions

  1. 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! Once the cauliflower is grated, heat a very large skillet over medium-high heat.
  2. Add the onion and cook, stirring, until it begins to brown.
  3. Add the cauliflower and garlic and saute for 3-4 minutes.
  4. Add 1 tablespoon of chili powder and continue cooking until the cauliflower is tender, about 4 more minutes.
  5. Drain the lentils well and add them to the skillet.
  6. Add the remaining chili powder and all remaining seasonings. Cook on medium until heated through and flavors are combined.
  7. 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.
  8. Serve with salsa. Allow about 3 tortillas per person. (Here’s how to make your own tortillas.)

Nutrition Facts

Calories82kcal
Protein24.11%
Fat8.4%
Carbs67.49%

Properties

Glycemic Index
24.38
Glycemic Load
2.79
Inflammation Score
-8
Nutrition Score
13.765217698139%

Flavonoids

Apigenin
0.04mg
Luteolin
0.11mg
Isorhamnetin
1.07mg
Kaempferol
0.58mg
Myricetin
0.03mg
Quercetin
5.03mg

Nutrients percent of daily need

Calories:81.77kcal
4.09%
Fat:0.86g
1.33%
Saturated Fat:0.25g
1.54%
Carbohydrates:15.6g
5.2%
Net Carbohydrates:9.66g
3.51%
Sugar:3.91g
4.35%
Cholesterol:0mg
0%
Sodium:275.59mg
11.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.57g
11.15%
Vitamin C:60.41mg
73.23%
Folate:124.48µg
31.12%
Fiber:5.95g
23.78%
Manganese:0.44mg
22.12%
Vitamin K:21.97µg
20.93%
Vitamin B6:0.37mg
18.57%
Potassium:554.48mg
15.84%
Vitamin A:774.46IU
15.49%
Phosphorus:120.94mg
12.09%
Iron:2.06mg
11.47%
Vitamin B5:1.04mg
10.43%
Magnesium:36.23mg
9.06%
Copper:0.17mg
8.74%
Vitamin B1:0.13mg
8.56%
Vitamin B2:0.12mg
7.35%
Vitamin E:1.08mg
7.19%
Vitamin B3:1.24mg
6.2%
Zinc:0.87mg
5.77%
Calcium:52.85mg
5.28%
Selenium:2.37µg
3.38%