Quick Cauliflower Lentil Tacos
Hearty lentil and cauliflower taco filling, paired with creamy guacamole and fresh toppings, delivers a fiber-rich, protein-packed, and satisfying plant-based meal perfect for weeknight dinners or meal prep.
Equipment
- 1 Food Processor
- 1 Large Skillet
- 1 Medium Mixing Bowl
- Measuring Cups & Spoons1 Colander
Ingredients
Guacamole:
- 6 Ripe Avocados halved, peeled, and seeded
- 1 1/2 cups Red Onion diced
- 3 Jalapeño Peppers stemmed, seeded, minced
- 1/4 cup plus 2 tbsp Fresh Cilantro finely chopped
- 1/4 cup Fresh Lime Juice
- 1 1/2 tsp Sea Salt
- 3/4 tsp Ground Cumin
- 1 Pinch Ground Black Pepper
- 1 Pinch Cayenne Pepper optional
- 1 1/2 Ripe Medium Tomatoes seeds removed, diced
Taco Filling:
- 1 cup Green or Brown Lentils
- 3 cups Water
- 1 Head Cauliflower stems removed, broken into 1-inch pieces
- 2 tbsp Olive Oil
- 2 cups Yellow Onion diced
- 1 Jalapeño Pepper de-seeded and minced
- 4 Cloves Garlic minced
- 4 tsp Chili Powder divided
- 2 tsp Ground Cumin divided
- 1 tsp Ground Coriander divided
- 1/2 cup Tomato Sauce canned or homemade
- 1 1/2 tsp Salt or to taste
- 1/2 tsp Ground Black Pepper or to taste
- 5.5 oz Package Organic Taco Shells
- 4 cups Shredded Romaine Lettuce for topping
Instructions
- Prepare the Lentils: Rinse the lentils thoroughly under cold water to remove any debris. In a medium saucepan, combine the lentils with 3 cups of water and bring to a gentle boil. Reduce heat to low and simmer uncovered until the lentils are tender but not mushy, about 25–30 minutes. Drain any excess water and set the lentils aside while you prepare the taco filling. Properly cooked lentils create a hearty, protein-rich base for the tacos.
- Process the Cauliflower: Break the cauliflower into florets and pulse them in a food processor until they reach a rice-like consistency. This step ensures the cauliflower blends seamlessly with the lentils, giving the taco filling a “ground meat” texture. Avoid overprocessing, which can make the cauliflower mushy. Set aside the processed cauliflower in a clean bowl until ready to cook.
- Sauté the Vegetables: Heat olive oil in a large skillet over medium heat. Add the diced onions and minced jalapeño, cooking until the onions turn translucent, about 5–7 minutes. Stir frequently to prevent sticking and encourage even softening. The aromatics provide a flavorful base that enhances the spices in the taco filling.
- Cook the Cauliflower and Spices: Add the cauliflower “rice,” minced garlic, and half of the chili powder, cumin, and coriander to the skillet. Cook for 4 minutes, stirring constantly, until the cauliflower softens slightly. Stir in the tomato sauce and cook for an additional 3–4 minutes. This step allows the flavors to meld and the cauliflower to absorb the spices.
- Combine Lentils and Seasoning: Add the cooked lentils to the skillet with the cauliflower mixture. Sprinkle in the remaining chili powder, cumin, coriander, salt, and pepper. Stir thoroughly and cook for another 3 minutes, allowing the lentils to absorb the spices and the mixture to thicken slightly. Taste and adjust seasoning as needed for balanced flavor.
- Assemble the Tacos: Warm the taco shells according to package instructions. Spoon the cauliflower-lentil mixture evenly into each shell. Top with shredded romaine lettuce and a generous dollop of prepared guacamole. Serve immediately for the freshest taste, or enjoy as a make-ahead meal for quick weeknight dinners.
Notes
- Rinse lentils thoroughly before cooking to remove debris and prevent bitterness.
- Use a food processor to achieve a rice-like texture for cauliflower; avoid overprocessing.
- Adjust chili powder and jalapeño to control the spice level.
- Taco filling can be made ahead and stored in the fridge for 2–3 days.
- Warm taco shells just before serving to keep them crisp.
- Guacamole can be prepared in advance, but add tomatoes right before serving to maintain freshness.
- The cauliflower-lentil mixture can double as a hearty side dish with rice, beans, or roasted vegetables.