Cauliflower tacos

Ingredients

• 1 head cauliflower, trimmed  
• ½ cup (125 mL) no-salt-added vegetable broth or water  
• 1 tbsp (15 mL) canola oil  
• 1 small onion, finely chopped  
• 2 cloves garlic, minced  
• 1 cup (250 mL) grated extra-firm tofu  
• 1 red bell pepper, diced  
• 1 tbsp (15 mL) chili powder  
• 1 tsp (5 mL) dried oregano leaves  
• 1 tsp (5 mL) ground cumin  
• ¼ tsp (1 mL) cayenne  
• ¾ cup (175 mL) medium salsa  
• 1 package (156 g) 12 hard corn taco shells or 8 small whole-wheat flour tortillas  
• 1 cup (250 mL) shredded lettuce or coleslaw mix  
• 1 small avocado, diced  
• ½ cup (125 mL) shredded light or reduced-fat old cheddar (optional)  
• Plain Greek yogurt (optional)

Instructions

1. Cut cauliflower into quarters and remove tough inner stem. Chop remaining cauliflower into about ½-inch (1 cm) pieces. Place in a large non-stick skillet. Add broth and bring to a simmer. Cover and cook for 5 minutes. Uncover and pour out into a bowl. 
2. 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. 
3. Spoon mixture among taco shells and top with lettuce, avocado and cheese, if using. Top with yogurt if desired. 
    

“As a registered dietitian and certified diabetes educator, I am always looking to share simple, delicious and healthy recipes with my patients and clients living with diabetes. I want them to see cooking and eating as a source of joy and satisfaction, not a burden."

"One of my favourite strategies is to find ways to incorporate more plant-based foods at mealtime. A focus on adding nutrient- and fibre-rich foods like vegetables rather than focusing on food restriction is a great way to work toward a healthier eating pattern. For example, I’ll take a familiar food, like tacos, and suggest adding delicious plant-based options, such as cauliflower or tofu. Bonus: sautéing these Cauliflower Tacos in canola oil is a great way to include heart-healthy monounsaturated and polyunsaturated fats.”

Rowena Leung, RD, CDE

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