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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.
Oh those look so good. I keep seeing people making their own tortillas and have never done it myself, I totally need to try yours!
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.
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.
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!
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.
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 =(
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.
Richa, I gave up on the stove top ~ I will give it one more time with the oven method you suggested ~ Thank you =)
Echoing Cadry: my ideal meal.
Love those taco shells Richa! No grains is the name of the game for me right now 🙂
great! these fit your game 🙂
Looks fantastic! How well would these taco shells freeze? Would you recommend it? Thanks!
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.
LOVE this taco recipe Richa – pinned 🙂
Thanks vicky!
My two favorite legumes…lentils and chickpeas pairing off in such an elegantly easy recipe. Many thanks for sharing Richa!
Oh, this looks so good. Why did I not pick up some cauliflower the other day so I can make this?? That is amazing that you made your own tortilla. It looks beautiful.
What a great reicpe! I need to try those tacos. I usually make my own tortillas anyway and I’d love to try a bean based version.
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?
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