Dinner

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.

Prep Time

Servings

1 head cauliflower, trimmed (1)

1/2 cup no salt added vegetable broth or water (125 mL)

1 Tbsp canola oil (15 mL)

1 small onion, finely chopped (1)

2 cloves garlic, minced (2)

1 cup grated extra firm tofu (250 mL)

1 red bell pepper, diced (1)

1 Tbsp chili powder (15 mL)

1 tsp dried oregano leaves (5 mL)

1 tsp ground cumin (5 mL)

1/4 tsp cayenne (1 mL)

3/4 cup medium salsa (175 mL)

1-156 g pkg hard corn taco shells (12) or 8 small whole wheat flour tortillas (8)

1 cup shredded lettuce or coleslaw mix (250 mL)

1 small avocado, diced (1)

1/2 cup shredded light or reduced fat old cheddar (optional) (125 mL)

Plain Greek Yogurt (optional)

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.
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.
Spoon mixture among taco shells and top with lettuce, avocado and cheese, if using. Top with yogurt if desired.

Ingredients

1 head cauliflower, trimmed (1)

1/2 cup no salt added vegetable broth or water (125 mL)

1 Tbsp canola oil (15 mL)

1 small onion, finely chopped (1)

2 cloves garlic, minced (2)

1 cup grated extra firm tofu (250 mL)

1 red bell pepper, diced (1)

1 Tbsp chili powder (15 mL)

1 tsp dried oregano leaves (5 mL)

1 tsp ground cumin (5 mL)

1/4 tsp cayenne (1 mL)

3/4 cup medium salsa (175 mL)

1-156 g pkg hard corn taco shells (12) or 8 small whole wheat flour tortillas (8)

1 cup shredded lettuce or coleslaw mix (250 mL)

1 small avocado, diced (1)

1/2 cup shredded light or reduced fat old cheddar (optional) (125 mL)

Plain Greek Yogurt (optional)

Did you know?

Canola oil is Canada’s No. 1 cooking oil and the second most popular choice in the United States.

Did you know?

Canola oil has half the saturated fat of soybean and olive oil, and is a rich source of vitamins E and K.

Directions

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.
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.
Spoon mixture among taco shells and top with lettuce, avocado and cheese, if using. Top with yogurt if desired.

Nutritional Analysis

Calories

280

Total Fat

16 g

Saturated Fat

2.5 g

Cholesterol

0 mg

Sodium

350 mg

Carbohydrates

31 g

Fiber

7 g

Protein

11 g

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