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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.
I’ve just made those tortillas and it was really good ! Thank you !
Do you think split mung beans can be replaced by basmati rice ?
yes you can use rice
Thanks Richa!
Nichole
Thanks Richa! Nichole
What a fabulous idea! Love this recipe and cannot wait to try it!!
Hi Richa – thanks for sharing this recipe, these tacos sound amazing (and I love that the tortillas can be made gluten-free:)
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.
the recipe says to blend with 1 cup water. the soaking water is not listed. i should add that:)
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?
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.
I don’t have split mung beans, only whole mung beans (green)…. can I use them too?
how long do you have to soak the red lentils? and the mung beans?
how long do you soak the cashews?
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.
Oh wow Richa those taco shells are absolutely brilliant! This is my kind of dinner, why do you live so far away from me?