Cauliflower and Lentil Tacos--Vegan Meal Alert!

Some days you just need a break from meat. Its great for the environment, easy on the wallet, and can be an awesome source of fiber to keep your colon cleaned out.


Roasted Cauliflower and Lentil Tacos with Creamy Chipotle Sauce

I was skeptical at first but I absolutely loved this dish and will be making it again.

Total Time: 50 minutes

Serves: 2-4

Ingredients:

 Cauliflower:

1 large head of cauliflower, sliced into bite sized florets

2-3 tablespoons olive oil

salt and ground pepper

Lentils:

1 tablespoon olive oil

1 cup chopped onion (yellow or white)

2 large garlic cloves

2 tablespoons tomato paste

1/2 teaspoon ground cumin

1/2 teaspoon chili powder

3/4 cup brown lentils- rinsed and picked over

2 cups vegetables broth or water

Chipotle sauce:

1/3 cup vegan mayo OR regular mayo OR sour cream OR and unflavored Greek yogurt (cooking is fun because there are so many different ways to make the same thing :-)

2 tablespoon lime juice ( I used lemons because thats what I had)

2-3 tablespoons chipotle hot sauce or more to taste

salt and ground pepper

Extras:

Corn tortillas warmed ( I used these the night I made them but leftovers just re-heated the cauliflower and lentils, still delicious!)

cilantro leaves chopped 

Directions: 

1. Preheat oven to to 425. Toss cauliflower florets with olive oil. Season with salt and pepper and arranged  on a baking dish. Roast for 30-35 minutes, tossing halfway, until the florets are deeply golden on the edges. 

2. For the lentils, warm the olive oil in a medium-sized pot over medium heat. Sauté the onion and garlic with a pinch salt for 5 minutes, until onions are softened and turning translucent. Add the tomato paste, cumin, and chili powder and sauté for another minutes, stirring constantly. Add the lentils and the vegetable broth (or water). Raise heat and bring the mixture to a gentle simmer. Cook, uncovered for 20 minutes to 45 minutes, until lentils are tender and cooked through. Reduce heat if they start to boil. Add more broth or water if the liquid evaporates before lentils are done. Once done, cover and set aside. 

3. To prepare the chipotle sauce, whisk all the Chipotle sauce together. 

4. Serve in warm tortilla and with cilantro. YUM!


I wish I had time and creativity to develop these recipes but I don't. I normally modify recipes to make them more bariatric friendly. This one needed no modification; ripped directly from: https://cookieandkate.com/roasted-cauliflower-and-lentil-tacos/                                                            
Check out her other recipes because they never disappoint. 

Comments

Post a Comment

Popular posts from this blog

Nutrient Content Claims

Image
When choosing a food, you should always check the nutrition facts panel. This is where you’ll find information including a product’s serving size, calorie count, fat, carbohydrates and protein amounts. But let’s be honest, do you really spend time at the grocery store looking at labels and comparing them? It would take hours, and only nerdy dietitians like me actually spend that kind of time checking label information. Instead, most shoppers rely on the information that’s advertised on the front of a package.  So, let’s take a closer look at some of the “information” marketing experts put on the front of the box, things like, “100% whole grain,” or “reduced fat.” Not surprisingly, every food company is putting something on the front of packaging to entice us to grab their brand. These claims are designed to catch our eye, but keep in mind they are primarily about marketing the product — not necessarily about nutrition.  Does a particular nutrient claim mean the food is actu
Read more

Breaded Ranch Chicken

Image
Breaded Ranch Chicken is yummy and a great option for the whole family to eat. Just be aware, if you are using the breadcrumbs for this recipe, that is your carbohydrate for the meal. Instead of pasta, rice, or potatoes, fill half your plate with a non-starchy vegetable.  Also, take a look at the picture here, this plate looks very full. It might seem like there is no way you could eat all this food after bariatric surgery. But, this is actually a tiny plate. The smaller the plate, the more full it will look. Your brain is then tricked into thinking you are getting more than enough food. Serves: 4 normal portions, 8 bariatric portions Time: 45 minutes Ingredients:  1/4 cup unsalted butter, melted 3/4 cup panko 3/4 cup grated Parmesan cheese 1 envelope ranch salad dressing mix 8 chicken breast tenders Directions:  1. Preheat oven to 350 degrees 2. Place butter in a shallow bowl. In another shallow bowl, combine the panko, cheese, and salad dressing mix. Dip chicken in butter, then roll
Read more

Overnight Oats- Vegan Breakfast Option!

Image
Overnight oats are a great way to get breakfast in every morning. You don't actually need a fancy mason jar to make them either. I love their versatility- you can mix in multiple fruits to change up the flavor. I usually make three at a time, they stay good in the refrigerator for about three days.  Time: 5 minutes, plus overnight soaking Serves: 1 Ingredients: 1/2 cup milk ( you can use cow milk, almondmilk, oatmilk, or even a premier protein shake, there is no rule here).  3/4 Tbsp chia seeds 2 Tbsp nut butter (peanut butter, almond butter, sunflower butter- again no rules, use what you like) 1 Tbsp maple syrup (honey works too, brown sugar, monk fruit, or stevia if you are really cutting back on sugar) 1/2 cup rolled oats (quick cooking oats might get too mushy, steel cut is fine, they are just a tad crunchier) Directions:   1. Find a bowl with a lid. Mix all ingredients together in bowl and stir well.  2. Cover with lid and let sit in refrigerator for at least 6 hours.  If you
Read more