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. Jump to 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 these Chickpea Cauliflower Tacos!
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
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 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.
Chickpea Cauliflower Tacos with Lentil Tortillas
Ingredients
For the Soft tacos:
- 1/2 cup (90 g) pink/red/orange lentils
- 1/2 cup (103.5 g) yellow mung beans , split mung bean (moong dal)
- 1 cup (250 ml) water
- 1 tsp (1.25 tsp) salt
- 1 clove of garlic
- 1/2 teaspoon (0.5 teaspoon) cumin powder
- 1/2 (0.5 ) a Serrano pepper optional
For the Chickpea Cauliflower Filling:
- 2 teaspoons oil
- 15 oz (1 ) Chickpeas/garbanzo beans or 1.5 cups cooked chickpeas
- 1/2 (0.5 ) red onion
- 1 cup (100 g) loaded cup Cauliflower florets small florets
- 2 tsp taco seasoning
- 1/2 tsp (0.5 tsp) paprika
- 1/2 tsp (0.5 tsp) salt or to taste
Toppings:
- Fresh salsa/pico de gallo
- Cashew sour cream
- Avocado or other toppings of choice
Instructions
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
Nutrition
Nienke
This was so great! The Lentil Mung Bean Tortillas are definitely the star of the show and they’re absolutely delicious (and very easy to make)! Will definitely be making this again soon.
Vegan Richa Support
I am very glad to hear!
Kindra
May I use yellow lentils for the moong dal? On ur TikTok it sounds like u can use just lentils but do I need to soak overnight or just an hour if I only use yellow lentils? Thank you! Can’t wait to try!
Richa
Yes use any kind of split lentils.
Gabriella
Is there a substitute for the mung beans? Thanks.
Vegan Richa Support
yes – just see in the Notes section below recipe
gabriella
Thank you. I made these with just the lentils and they were delicious. This is definitely a go-to recipe for a tortilla that could be paired with all kinds of toppings depending on what veggies are left in the fridge. I only soaked the lentils for a couple hours so I didn’t get as smooth a blend of batter as depicted in your photo. Next time I’ll soak them overnight.
Vegan Richa Support
sounds like a plan,
Ariel
I haven’t made the recipe yet but am very excited to try it. Question: can you recommend an online source for Mung dal? I’m in a small town and no one carries mung 🙁 Thanks!
Richa
amazon. Look for deals, there will be varied pricing based on vendors.
ama
Finally made these taco shells–they had really nice flavor. I want to experiment to see if I can make them into hard taco shells, by maybe toasting later? I tried the shells with pulled jackfruit instead of the cauli. Really easy, really nice, genius you. Printed the recipe to use again. Thank you !
Richa
awesome! yes they should harden on toasting, panfrying or baking.
Sharon Poole
If I am reading correctly, you just soak the lentil/beans and no cooking is required. Anxious to try this recipe, just doesn’t sound right without cooking first. Thanks 🙂
Richa
Yes. The soaked lentils gets blended into a batter and then the batter gets cooked on the skillet. thats enough cooking time esp for soaked lentils
Becky
I made these tortillas tonight with vegetable masala subzi instead of this taco filling. Super good!
Richa
Awesome!
Gira
I made these last night and they were GREAT! I will definitely be making those tortillas again as they are an easy and handy gluten-free option (with no rolling of the dough required – yay!) thank you so much!
Richa
Awesome! yes the tortillas are super quick.
Jordan
Could you just emit the mung beans and use all lentils for the tacos? I don’t have any mung beans at home and want to make this tonight haha. If I can’t use all lentils, what’s another alternative for the mung beans? Thanks! Recipe looks awesome 🙂
Richa
yes you can use just lentils. Use 1/2 cup lentils. you might need a little less water for the batter.