Chickpea Cauliflower Tacos with Lentil Mung Bean Tortillas. Vegan Gluten-free Grain-free Recipe


We are on a Cauliflower roll arent we..:)

These tacos are super fabulous I tell you. I can just eat up all the Chickpea cauliflower filling all by itself. Caramelized onion, Cauliflower and cooked chickpeas mixed in with a load of taco seasoning. yum! I am very particular about the tacos and tortillas from the store. As in, I don’t like most of them, be it wheat or corn or other. So I decided to make my own with some lentils and mung bean. The Tacos are super easy to whip up, come out delicious and nutritious and can be made and stored in the refrigerator for a few days. No gluten, no grain, no starch, no yeast or leavening, only legumes. Soak the lentils, mung beans, blend and cook like thin pancakes. Done. No rolling required. Or use any favorite Soft Taco.

When I served these, Hubbs was like, the Chickpea Cauli Taco “meat” tastes so meaty, as in the flavors and the textures are so like what we used to eat loong long ago. Another win for Chickpeas. What can this bean not do! 

This is a very filling meal. There is all sorts of protein from the Chickpeas, lentils and mung beans, and cashew sour cream. And a great balance of flavors with the caramelized onions and the cauliflower. You can add other veggies or greens to the filling too. Make them!



Top with cashew sour cream. Which I forgot to do for most of the photos. :) 

There aren’t many taco recipes on the blog. Gasp! probably because most indian food is similar to tacos. Most meals are a wheat flat bread, stir fried veggies and some lentils, usually served on a plate. You could fill all that into the flat bread and eat it like a taco. We eat it by breaking the flat bread into pieces and picking up the veggie and lentil filling instead:)

More Whole Chickpeas? 
Make this BBQ chickpea Tortilla Pizza into a Taco
Or these Potato Quinoa Patties with Sweet n Sour Chickpea curry
Chickpea Fennel Crackers
Chickpea Quinoa Chard Pizza Crust 
Good ol Chana Masala

I am changing up the blog’s rss feed to partial. The only impact is that the subscription emails will have a link to get the recipe. With the full feed it is easy for anyone to copy and reproduce the blog contents and I have been finding more and more sites copying content without permission. If you do recognize photographs or entire recipes from my blog somewhere, please do let me know. 

Steps:

Wash and soak the lentils and mung beans.



Blend with salt, cumin, garlic into a smooth batter.



Make small to medium sized tacos somewhat like thin pancakes. Cook on both sides.



In a pan, add oil, onions and cauliflower and cook on medium until golden brown.



Add the spices and mix well. Add chickpeas.



Cook until the cauliflower is tender and chickpeas well covered with spices.
Top the tacos with chickpea mixture, fresh salsa and sour cream.



Serve hot!



Lentil Mung Bean Soft Tacos Stuffed with Chickpea and Cauliflower
Corn-Free and Grain-free soft Tacos and chickpeas and Cauliflower cooked with taco seasoning. 
Allergen Information: Free of Dairy, egg, corn, soy, gluten, grain, sugar, yeast. Can be made nut-free with sunflower seed or other seed based sour cream.
Makes 6-8 tacos

Ingredients:
For the Soft tacos:
1/2 cup pink/red/orange lentils
1/2 cup yellow mung beans (split mung bean)
1 cup water
1 1/4 tsp salt
1 clove of garlic
1/2 teaspoon cumin powder
1/2 a Serrano pepper (optional)

For the Chickpea Cauliflower Filling:
2 teaspoons oil
1 can (15 oz) Chickpeas/garbanzo beans or 1.5 cups cooked chickpeas
1/2 red onion
1 loaded cup Cauliflower florets(small florets)
2 tsp taco seasoning
1/2 tsp paprika
1/2 tsp salt or to taste

Toppings:
Fresh salsa/pico de gallo
Cashew sour cream
Avocado or other toppings of choice

Method:

For the Tacos:
Wash and soak the lentils and mung beans in hot water(enough to cover the lentils) for 15 minutes. If you have time then soak for an hour. Drain, add to blender with all the ingredients and 1 cup water and blend. Blend 2-3 cycles for a smooth batter. (Pink lentils and mung beans are easily available in an Indian store or large stores like Whole foods.)
Heat a pan on medium heat. Grease it if needed. Drop half a ladle of the batter for small tacos, more for larger tacos. Spread with the ladle or by tapping the pan. Drizzle a few drops of oil on the edges. Let cook for 3-5 minutes or until golden at the bottom. Flip and cook for another 2-3 minutes. Or use any other soft Tacos.

For the Chickpea Cauliflower filling:
In a large pan, add oil and heat on medium heat. Add onion and cauliflower. Cook for 5-7 minutes until both are golden brown. Add the spices and mix well to coat. Add chickpeas, a Tablespoon of water and salt and mix to coat. Cover and Cook for another 5-7 minutes or until cauliflower is tender crisp. Taste and adjust salt and spice. 

Assemble:
Top the Tacos with a generous amount of the filling. Top with fresh salsa, cilantro, then drizzle some sour cream. Add other toppings of choice like sliced Avocados. Serve hot.

Notes: Split Mung Beans can be substituted with other Split peas or beans. Soak them for an hour for easier blending. If using whole lentils or whole mung beans, soak for a few hours or overnight. Whole legumes can be used to make crepes as well like this Lentil Rice pizza crust which can also be made on the stove top. 


These Tacos are being shared at Slightly Indulgent Tuesdays, Allergy Free Wednesdays. ricki’s wellness weekend

Comments

  1. says

    The mixture of lentils and mung beans are beautiful and vibrant! I love tacos with anything else especially with loads of coriander, pico de gallo, avocado and cashew sour cream (an absolute must!) and I love making my own corn tortillas, too, they’re so fun to make!

    • says

      yes that sour cream is a must! :) i had the bowl kept outside and forgot to drizzle it. though all of it was used up when we sat down to eat:)

  2. says

    looks WONDERFUL and i so want to make those! i grew up helping my mum ferment our own yogurt so now since i am vegan i make cashew yogurt –use a probiotic capsule into soaked ground cashews and let it ferment a few days until it’s as tart as as you want, it can be hung and drained for a thicker texture or even cheese… the fermented cashew yogurt is what i use in place of sour cream or i even use it (or chia seed yogurt) and nutritional yeast for a great alfredo sauce.

  3. says

    Yum! I have all the ingredients except the mung beans…gotta get some so I can make this! It looks so good! I love finding grain-free bread alternatives – my mom can’t have gluten, corn, soy or dairy so I love finding recipes I can make for her without worrying, and yours hit the spot SO OFTEN! :)

  4. says

    These look so amazing Richa! I can’t find decent tortillas around here either so usually have to make my own. I’d love to try out your lentil/mung version. I have whole mung beans and yellow split peas, I’m guessing neither of those are an appropriate sub for the “split mung beans” you used..?

    • says

      Emma, for the sub, you can use split yellow peas. Soak for an hour. in general, you can use any lentils or peas. Just soak them over night or 4 hours. Whole beans need a good soak before blending into a smooth batter. Add just enough water for a pancake batter type consistency, the batter will feel slightly coarse compared to when you use flour.

  5. Paula says

    I’m new to your blog but I like everything I’ve seen so far. I want to make the cauliflower tacos but I’m not sure how to make the cashew sour cream. Do I blend the soaked cashews with the 1/3 c. of water and 1+ teaspoon of lemon juice?

    • says

      Hi Paula, drain the 1/2 cup cashews then blend with the 1/4 tsp salt, 1/2 tsp lemon juice, 1/2 tsp vinegar, 1 tsp sugar. Add only 2 or so tablespoons of water to get a thick cream then add more water for the required consistency. hope this helps

    • says

      I havent tried freezing them. will do so when i make the next batch. i dont think there should be a problem. just freeze like bread with parchment between 2 in a sealed ziplock. Reheat on the stove.

  6. says

    I love this recipe, but would you have an idea of what I could use to grease the pan and what I could use in substitute of oil to use around the endges to lift the soft taco? I’m not a big fan of using oils. Any help would be appreciated.

    • says

      Michael, you can use a good non stick pan of choice or a well seasoned iron pan and not use any oil. the tacos will start to come off the edges when the side is done, you can loosen them using a spatula and flip.

    • Barbara says

      What kind of pan is that you are using? Looks like a non-stick….is it safe? These look delicious and i am heading now to try them!

    • says

      Barbara, I use anodized pans, regular non stick and seasoned cast iron in the kitchen and use whichever is on hand and clean at the time. they all work out well. You can use whichever pan you feel is safe.

    • says

      Richa, I was so disappointed in making the tortillas. I tried several different pans. The tortillas stuck to every one. I feel that I am a very accomplished cook. I have success with crepes and pancakes – not sure what the problem was. My husband and I ended up just eating the filling with lentils ~ which was so delicious!!!! I had to toss all the tortilla batter =(

    • says

      Hi Nan, I am sorry they didnt turn out well. The batter is quite thick and should work on any pan you use for pancakes or crepes(as tried by other people on the post). Grease the pan well and heat for a few minutes and use when nicely heated. If they just dont work on stove top, you can bake the batter. Add a tiny bit of baking powder, mix and spread on parchment lined baking sheet. parchment is important, else they will stick. Bake in preheated 425 degrees F oven for 10-14 minutes or until the center is done.

    • says

      soak them in hot water for atleast half an hour for a smooth cream. Most days i have some overnight soaked or cashew cream stored in the fridge to use as needed.

  7. says

    I only have whole mung beans (green), can I use them too? or are they different to the split mung beans? (never used both of them)

    how long do you have to soak them?
    and how long does the red lentils need to be soaked?

    • says

      You can the whole mung beans. the split mung beans as seen in the picture are the yellow ones. the whole mung beans are skinned and split to make them. they dont need as much soaking and cook faster.

      if you are using split versions of both, then soak for an hour. if you use the whole beans, then soak overnight and proceed with the rest of the recipe as is.

  8. Anonymous says

    i made these today and they were delicious. only thing, after i drained the beans and blended them as per the recipe, they were incredibly thick, so i added the water back in (1 cup) and poured them into the pan like crepes. they cooked up beautifully that way.

  9. Corrin Radd says

    Never thought of using bean crepes/dosas as tortillas before, but made them today and they worked great. I had to separate the filling to suit picky eaters, but I shredded the cauliflower to work as a “rice” filling and then used pintos and mushrooms as my bean filling. Really tasty, thanks!

  10. says

    O. M. G. I repinned this a little while ago but didn’t make them until last night. I was out of chickpeas so I used black eyed peas & I didn’t have Serrano peppers so I added one whole jalapeño pepper (seeds & all) & didn’t have yellow mung beans so I used green… I topped them with avocados & cilantro. Oh. My. WOW! I loved them so much I had them again for breakfast this morning, as did my 10 year old daughter! :) I will definitely be making them again without any substitutions, & I’ll have to try making the vegan sour cream too. Thank you so much!! (PS – I love ALL of your recipes! I’ve never made a single one that I’d give less than 4.5/5 stars :) )

  11. says

    O. M. G. I repinned this a little while ago but didn’t make them until last night. I was out of chickpeas so I used black eyed peas & I didn’t have Serrano peppers so I added one whole jalapeño pepper (seeds & all) & didn’t have yellow mung beans so I used green… I topped them with avocados & cilantro. Oh. My. WOW! I loved them so much I had them again for breakfast this morning, as did my 10 year old daughter! :) I will definitely be making them again without any substitutions, & I’ll have to try making the vegan sour cream too. Thank you so much!! (PS – I love ALL of your recipes! I’ve never made a single one that I’d give less than 4.5/5 stars :) )

  12. Anonymous says

    Found this recipe yesterday….daydreamed about how good they’d be all day at work…came home and made them for dinner…AMAZING! So tasty and nice and soft tacos! This is definitely going into the “keep and repeat” pile! Made a few alterations on the filling recipe (including lightly mashing the chickpeas so they don’t escape while you try to eat!). Super quick to make the mixture & the filling…only downfall is it takes awhile to cook the tacos if you’re cooking up the whole mixture batch!

    Thank you for sharing your recipe with us! Delicious :-)

  13. Noel says

    Your recipes are great. I am following with keen interest. A request, do you mind putting a print recipe button somewhere and format it accordingly. Thanks in advance.

Trackbacks

  1. […] Tired of making Omelettes with chickpea flour and/or Tofu?.. Try this one made with pink/red lentils and split mung beans. I make several variations of the chickpea flour Chilla(Pudla), Omelette for breakfast. Pancakes made with chickpea flour are a very common breakfast in India. It is usually a thinner spicy pancake and made with different spices or veggies in different regions. Lately, I have ordering a good lot of chickpea flour and using it up at lightning speed. So these pancakes with other beans and lentils are an amazing change in the routine. Using lentils and beans adds an extra step of soaking to the process, but that can be planned ahead and done the night before. Soak overnight, or soak and blend and keep overnight (refrigerated) and make the omelettes of the batter in the morning. The pancake omelettes can also be made ahead and refrigerated, though I prefer them right off the pan. The filling is all the veggies I had to finish up. Okra and Broccoli and some Tempeh added in for a hearty breakfast. Blackened up with some Creole seasoning, the veggies make this one fine brunch. You can use other veggies and sub the Tempeh with tofu or cooked chickpeas/beans. You can use other split peas or split beans as well. If using whole peas or beans, soak them longer(2-3 hours or overnight). You can also make tortillas/crepes with the lentil mung bean batter. […]

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