Cauliflower and Black Bean Tacos are a whole foods plant based vegan recipe that is delicious and nutritious. These vegan tacos are so simple to make, oil-free, gluten-free and are ready to eat in only 25 minutes for a healthy and budget-friendly dinner perfect for a quick and easy weeknight meal for the family or a quick meal-prep.
Why you'll love these plant based tacos:
- Quick & Easy: These tacos are ready in eat in less than 30 minutes and the cauliflower black bean filling uses only 9 ingredients, which makes this recipe perfect when you’re short on time but still want to eat a nourishing meal.
- Healthy & Low Calorie: As a whole foods plant based friendly recipe, this taco is oil-free and made only with humble plants and spices. That means this taco is high-fiber, super filling, but still low in calories to support weight loss, if that is your goal.
- Customizable: If you have any veggie laying around that needs to be used, simply chop it up and add it to this taco recipe. Also, you can swap the black beans for any preferred legume (lentil, kidney beans, chickpeas, etc.). Plus, for tacos, the topping options are full of possibilities, so use your favorites and make this veggie taco how you like it!
- Meal-Prep Friendly: Whip up the taco filling in minutes and prepare the toppings while the filling cooks. Store the filling and toppings separately in the fridge and assemble tacos as needed!
- Simple & Flavorful: Seasoned with turmeric and cumin, these aren’t your average tacos. These simple flavors with onion, garlic, cauliflower, sweet corn and beans gives this taco a warm and savory mouthful that was made for creamy avocado and crunchy shredded cabbage.
Ingredients you will need
- Cauliflower: The bulk of the taco filling is cauliflower. It adds a tender bite, fiber, and tons of nutrition. Cauliflower’s milk flavor makes it perfect for soaking up any flavor you throw at it, which is why I love it so much.
- Black Beans: Can also be substituted with any other bean, such as pinto beans, chickpeas, or brown lentils.
- Corn: Fresh kernels, canned, or frozen work. Just make sure to thaw them if frozen, and drain the liquid if using canned corn.
- Onion: Any type of onion works here. I like to use red onions for tacos, but you do you!
- Garlic: I used fresh garlic for this recipe, but you can substitute with garlic powder by using 1/4 teaspoon powder per fresh clove.
- Spices: This recipe uses only ground turmeric, cumin, and salt. If you like it spicy, add a pinch of cayenne pepper powder or red chili flakes.
- Corn Tortillas: I prefer the flavor of corn tortillas and the option to find oil-free versions, but you can use your favorite type of tortilla.
- Toppings: For these tacos, I love to use avocado, cilantro, shredded cabbage and hot sauce.
Equipment needed
- Cutting board
- Chopping knife
- Measuring cups and spoons
- Large non-stick skillet with lid. If you don’t have a lid, you can cover the skillet with another skillet, upside down.
- Spatula
- Serving plates
How to make cauliflower black bean tacos
Step One:
In a large non-stick skillet, sauté the onion and garlic over medium heat with 2-3 tablespoons of water for 3 minutes. Stir frequently to prevent sticking.
Step Two:
Add the chopped cauliflower and 2 tablespoons of water. Cover, and steam for 7 minutes. Check often to make sure it is not sticking. If it is, add a bit more water, mix, and turn down the heat.
While the cauliflower is steaming, prepare the toppings: shred cabbage, slice avocado, etc.
Step Three:
Add the black beans, corn, turmeric, cumin, and salt. Mix well and cook another 5 minutes, or until the cauliflower is tender and everything is heated through.
Step Four:
Heat the tortillas and assemble tacos with desired toppings. Enjoy!
Storage and meal-prep tips
- Refrigeration: Store the cauliflower and black bean taco filling in an airtight container in the fridge for up to 5 days. Keep tortillas and toppings separate until serving to avoid sogginess.
- Reheating: Warm the taco filling in a skillet or microwave. Heat the tortillas separately, preferably on the stovetop.
- Meal-prep: I don’t recommend storing the tacos pre-assembled, since the tortillas will get soggy and break apart once heated. However, you can store and reheat them separately and assemble tacos when you’re ready to eat. Alternatively, you can use large flour tortillas and create a burrito, which will store better pre-assembled.
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Watch how to make these Cauliflower and Black Bean Tacos, plus two other quick and easy vegan dinners in the video below:
These vegan cauliflower black bean tacos are a quick and flavorful plant-based meal that everyone will love. Seasoned with turmeric and cumin for a unique twist on traditional tacos that is nourishing and delicious. Give this recipe a try and in less than 30 minutes, you’ll be biting into a hearty and healthy taco that is the perfect balance of texture and spice!
Love tacos? Try these recipes next:
These simple plant-based tacos are perfect for anyone eating a oil-free, gluten-free, and/or WFPB lifestyle (whole foods plant based). Serve them for a quick and healthy family dinner or make them for a healthy lunch meal prep that is wholesome, filling, low-fat and delicious!
Cauliflower & Black Bean Tacos
- Total Time: 30 minutes
- Yield: 10 tacos (5 servings) 1x
- Diet: Vegan
Description
Cauliflower and Black Bean Tacos are a simple, healthy, and delicious plant-based dinner ready in less than 30 minutes. Set up a taco night for family and friends with this hearty cauliflower filling and a variety of taco fixings for a fun and healthy meal everyone will enjoy!
Ingredients
- 1/2 large onion, chopped
- 2 garlic cloves, minced or grated
- 1/2 head large cauliflower, chopped
- 1 can (15 oz) black beans, drained
- 1 can (15 oz) corn, drained
- 1 teaspoon ground cumin
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon salt, or to taste
- Optional: pinch cayenne pepper or red pepper flakes
- 10 corn tortillas, or tortilla of choice
- Cilantro
- Avocado or guacamole
- Shredded cabbage, kale, or lettuce
- Chopped tomatoes or salsa
- Hot sauce
- Vegan sour cream
Instructions
- In a large non-stick skillet, sauté the onion and garlic over medium heat with 2-3 tablespoons of water for 3 minutes. Stir frequently to prevent sticking.
- Add the chopped cauliflower and 2 tablespoons of water. Cover, and steam for 7 minutes. Check often to make sure it is not sticking. If it is sticking, add a bit more water, mix, and turn down the heat to medium-low.
- While the cauliflower is steaming, prepare the toppings: Shred the cabbage, slice avocado, and chop tomatoes, if using.
- Add the black beans, corn, turmeric, cumin, and salt (and cayenne if using). Use a spatula to mix together and coat in the spices. Cook another 5 minutes, or until the cauliflower is tender and everything is heated through.
- Heat the tortillas on the stove top, and assemble tacos by filling with the cooked cauliflower and bean mixture and adding desired toppings. Serve warm and enjoy!
Notes
See above for substitution options, storage, and meal-prep tips.
Nutrition information is calculated for the filling mixture and corn tortillas, not with toppings.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
Nutrition
- Serving Size: 2 Tacos
- Calories: 245
- Sugar: 4 g
- Sodium: 450 mg
- Fat: 2.5 g
- Carbohydrates: 50 g
- Fiber: 10 g
- Protein: 10 g
- Cholesterol: 0 mg
