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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 pink/red/orange lentils
- 1/2 cup yellow mung beans, , split mung bean (moong dal)
- 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
- 15 oz Chickpeas/garbanzo beans or 1.5 cups cooked chickpeas
- 1/2 red onion
- 1 cup 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
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
Nutrition information is automatically calculated, so should only be used as an approximation.
Another great suggestion, thanks. Will these work as a wrap?
Thanks. Yes they will. Take ladle full batter and spread it in circles like a crepe or a dosa. cook on both sides and use.
i love tacos and these look so damn delicious. also, i love that you used the phrase “cauliflower meat”. that’s the kinda meat i like 😉
totally. that filling is awesome by itself!i ate a good lot while photographing 😉
very healthy and inviting tacos….nice clicks …
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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..?
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.
Brilliant! Thanks so much Richa. I’ll let you know if I give them a go 🙂
that is such a great idea for the tacos. I am definitely making those! Thank you!
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! 🙂
Thank you Marlies. I hope you make these and like them too! you can use split peas instead of split mung bean too!
I made these for dinner tonight and it was every bit delicious as it sounds! My tortillas didn’t look anywhere near as pretty as yours, but they tasted good 🙂
Awesome! so glad you liked them!
This looks like my perfect meal in every way! So good!
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.
I am so excited about this! Thank you for sharing. I’m going to try it.
Any probiotic capsule? I’m excited too. I miss yogurt a lot!
Yes, most will work, I usually get vegan yogurt from the store and use a few tbsp of that to start my own yogurt. I like almond milk blended with a bit of cashews, bring to a boil to thicken slightly. Cool for a few mins until warm to touch and not hot, add the probiotics or yogurt culture. whisk, Cover and let sit for 6 to 12 hours
Oh, wow. These look positively delicious. I cannot wait to put a new spin on Taco Tuesday next week!
Thank you Kristen!
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!
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:)
I just both done lentil flour. Can I use that instead?
yes this method for lentil flour http://www.veganricha.com/recipe-pages/vegan-chickpea-flour-pancakes