Tacos. One of the best foods ever invented. Even if most Tacos, especially the ones in Europe are everything else than traditional, they still are incredibly delicious. And what I love most about them is that they are so versatile!! You can have them with meat, fish, tofu, mushrooms, lentils, chicken or with cauliflower. Just a huge disclaimer: this cauliflower is NOT BORING. Everything else than boring!
What is special about this dish?
The filling of the Taco. My Mexican friends explained me that in Mexico, the real, authentic, filling is prepared greatly different than in most other parts of the world. There, you have a huge stick with lots of meat on it, that is turning over heat. When it is cooked, you slice down the meat and add it into the tortillas. A bit similar to Kebap I believe.
So yes, this would be the traditional. But if you look at that picture, you c an see that this cauliflower obviously has not been sliced down from a stick. No, not at all. This cauliflower is tossed in a super delicious, very non traditional marinade made out of Ajvar, samba olek, olive oil, maple, tomato paste, garlic cloves and sesame oil, then tossed in breadcrumbs and baked until crispy. This adds SO much flavour to the cauliflower and will make it taste amazing! This recipe will really convince all meat eaters and non-cauliflower fans of this vegan version of tacos.
Besides the star of the show we also have a creamy avocado-yoghurt sauce on top and some spicy mango salsa. More flavour, more color, more explosion in your mouth. The combination of all of these work in perfect harmony and make the ideal taco party.
Are these healthy?
Yep! Contrary to the meat in traditional tacos, cauliflower is low in calories, high in nutrients and low in fat. The marinade is also pretty healthy since it mainly consists of roasted red peppers. To make the cauliflower crispy, we are also not frying it but baking it in the oven, which is a game changer in terms of nutrients.
Other than the cauliflower we have an avocado yoghurt dip, which gives us the healthy fats we need (and the avocado that we need in tacos). The mango salsa, is another vitamin bomb and the child in there, helps to keep your immune system fit. Important for the cold season that’s about to come up!
How to make them:
This actually is super simple. You need to blend the ingredients for the marinade up and break up the cauliflower into small rosettes. Then you let it marinate in the sauce for at least one hour to really absorb as much flavour as possible. Before baking we need to toss them in breadcrumbs and lay them on a baking tray. Drizzle them with oil, and really make sure that there is some oil on every cauliflower bite. Now, it just needs to go into the oven!
In the meantime we are just smashing the avocado and mixing it with the yoghurt. Also, we chop up the mango along with some chilis, spring onions, cilantros and mix it with the juice of a lime, some soy sauce and sweetener. Serve it all up with some Cole slaw if wanted (for this you could mix some shredded cabbage with vinegar, carrot and a little of the avocado sauce) and let the taco party begin!
A meal the whole family LOVES
You really will not have a hard time to convince meat eaters of this dish. Doesn’t taste healthy, does not taste boring, easy to make and heavenly when served in a warm taco shell!
I really hope and I am pretty sure that you will love this recipe at least as much as my family and I do! I promise you, it will taste pretty amazing!
The Best Healthy & Crispy Cauliflower Tacos with Spicy Mango Salsa
They are not even in the slightest bit boring. An explosion of falvor in your mouth from a cirps on the outside and soft on the inside baked cauliflower along with a creamy avocado sauce and a spicy mango salsa. Taco dreams coming true.
What you will need
For the cauliflower:
- 1 head cauliflower
- 6 tbsp ajvar
- 2 tsp sambal olek
- 3-4 garlic cloves
- 2 tbsp tomato paste
- 1 tbsp olive oil
- 2 tbsp maple syrup
- 2 tsp sesame oil
- salt & pepper
- 50 g breadcrumbs
- 1 avocado
- 200 g (plant based) yoghurt
- 1 mango
- 2 chilis deseeded
- 4 spring onions
- 1 lime
- 2 tbsp soy sauce
- 1 tsp maple syrup
- 12 taco shells
- shredded red cabbage
- shredded carrot
- a splash vinegar
Break or cut the cauliflower into small florets. Blend all the ingredients except the cauliflower, breadcrumbs and the normal oil in a blender. Add the cauliflower to a large bowl and toss in the marinade. Let sit for at least 1 hour. The longer the better.
Heat up the oven to 180°C. Take the cauliflower out of the marinade and toss them in the breadcrumbs. Line a baking tray with parchment paper and add the cauliflower on top. Drizzle with oil and make sure that every piece has some oil on it. Bake for 15-20 minutes, then turn up to 200°C and bake for 5 minutes until crispy and golden brown.
IN the meantime mash the avocado and mix with the (plant based) yoghurt! Peel the mango and chop in small cubes. Add to a bowl along with the deseeded and finely sliced chili, the spring onions and the cilantro. Combine soy sauce, lime jice and maple and mix it with the rest.
Optional: Toss the cabbage and carrots with a splash of vinegar and about 2-3tbsp of the avocado cream.
Heat up the taco shells.
Fill each taco shell with some cabbage (if making some), a few cauliflower florets, the salsa and avocado cream! Serve and enjoy!
Katie // Une Petite Cuisinière