Recipe: Roasted cauliflower and black bean tacos
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Take taco Tuesday to the next level.
Update your taco recipe with this vegetarian version. Hearty and light, it’s perfect for any day of the week – or as leftovers!
Serves 8
Ingredients:
- 1 large head of cauliflower, cut into florets
- 2-3 cloves of minced/pressed garlic or 1/4 to 1/2 teaspoon garlic powder
- 1 teaspoon cumin
- ¼ teaspoon chili powder
- ¼ teaspoon smoked paprika
- 1 can (15-ounce) low sodium black beans, drained and rinsed (can substitute beans of choice)
- 1 can (15-ounce) low sodium corn, drained
- ½ - ¾ cup shredded cheese (pepper jack, Monterey jack or Colby jack)
- ¼ - ½ cup onion, chopped
- 1 – 2 Roma tomatoes, diced/chopped
- Fresh cilantro to taste
- 1 avocado, diced
- Choice of tortilla
Directions:
Preheat oven to 400 to 425 degrees.
Line a baking sheet with parchment paper.
Combine garlic, cumin, chili powder and smoked paprika in a small bowl to create the spice mixture.
Spread cauliflower florets evenly on baking sheet. Spray with non-stick cooking spray or olive oil/avocado oil and sprinkle with spice mixture.
Roast cauliflower florets for 15-25 minutes or until golden brown.
Remove from oven and top with black beans, corn and cheese. Return to oven for five minutes or until the cheese has melted.
Serve in tortilla of choice and top with desired toppings e.g. tomato, onion, avocado and fresh cilantro.
Additional toppings can be added as desired.
Nutrition Facts (per serving): 160 calories, 6g fat, 22g carbohydrates, 8g fiber, 8g protein, 210mg sodium, 5g sugar
Recipe from Cecelia Jacobson, Registered Dietitian for the Oregon Heart and Vascular Institute at PeaceHealth Sacred Heart Medical Center at RiverBend.
Reviewed by PeaceHealth dietitians and nutritionists
Cecelia Jacobson RD
Cecelia Jacobson, RD, LD, CDCES, is a registered dietitian and certified diabetes care and education specialist for PeaceHealth in Oregon. She has been providing adult nutrition counseling and diabetes education for more than 20 years. Cecelia also conducts monthly cooking demonstrations, health fairs, and wellness outreach. She is passionate about helping her patients obtain sustainable diet and lifestyle changes in line with their goals. Cecelia grew up near Bellingham, Washington and graduated from Bastyr University. When she is not at work, you can find her outdoors or volunteering. She has ridden Cycle Oregon multiple times on the Candle Lighters, Ride For a Child team. She also loves to camp, hike and tend to her small garden to create culinary experiments at home.
