Friday, October 14, 2011

Cauli-Bean Tacos with Homemade Tortillas

I posted the recipe for these super delicious Cauli-Bean Tacos a year ago, but due to their popularity I wanted to post them again and encourage you to try them for both their delicious taste, as well as the health benefits. Last October I had a big beautiful bunch of cauliflower and wanted to create something new & different with it. Tacos sounded yummy, so Cauli-Bean Tacos were born and they turned out amazing.  In one of my cooking/nutrition classes we made these and everyone loved them.  First, I started my project by making the cauliflower/black bean taco mixture.  Then I created my tortillas. They were so simple and delicious. This recipe makes 8 servings.  I added lettuce, tomato, cilantro, hot sauce or salsa, almond jalapeno cheese and a squeeze of lime to garnish.  I know everyone in your family will absolutely love these.
     The health benefits of cauliflower are huge!! Even though this white delight looks like a vegetable, you're really eating the flower of the plant, hence the name. Cauliflower is a member of the 'white' family in terms of fruits and vegetables. Included in this group are other natural foods such as bananas, mushrooms, onions, and garlic. Cauliflower contains allicin, which can improve heart health and reduce the risk of strokes, and selenium, a chemical that works well with Vitamin C to strengthen the immune system. Cauliflower can also help to maintain a healthy cholesterol level.
     Folate is also found in cauliflower, which is a B vitamin that is needed for cell growth and replication. For this reason, it is often recommended that women who are pregnant or may become pregnant eat significant amounts of cauliflower in order to help their unborn children develop properly.
     Of course, cauliflower is an excellent source of fiber, which helps to improve colon health and can even help prevent cancer. And, most recently, it has been discovered that cauliflower, as well as other cruciferous vegetables, such as brussel sprouts and cabbage, contain indole-3-carbinol, a substance that can affect the metabolism of estrogen in the body, and prevent breast and other female cancers.

CAULI-BEAN TACOS
Printable Recipe

1 tbsp. olive oil
1 large bunch cauliflower (processed until small ground pieces)
1/2 yellow onion (sliced)
1 Serrano pepper (sliced)
1 1/2 tsp. chili powder
1 1/2 tsp. cumin powder
2 tbsp. tomato ketchup
1/2 tsp. sea salt
1 15 oz. low sodium black beans (drained & processed until smooth)
pepper

Garnish with:
Romaine lettuce, tomatoes, cilantro, lime & Almond Jalapeno Jack Cheese, salsa.

1.  Cut up cauliflower and put in food processor until ground into small pieces.
Add cauliflower, onion and pepper to olive oil and cook on medium high for about 5 minutes. Add seasonings and continue to cook on low for a few minutes. 

2.  Process beans until smooth.  Add to cauliflower mixture and salt & pepper to taste. Use 1/4 cup mixture for each tortilla. Garnish with items of your choice.

Homemade Wheat Tortillas
Printable Recipe
8 Servings

1 cup white whole-wheat flour
1/4 tsp. sea salt
1/2 cup lukewarm water

You will also need 2 tsp. Earth Balance Butter (melted) and 1/4 cup additional flour.

1. Mix flour, salt and water together to make a soft dough.
2. Spray ball of dough and surface with olive oil and knead until smooth. You want to have dough a little sticky, but not too sticy.
3.  Set the dough aside and cover with a warm damp cloth.  Let the dough rest for at least 10 minutes or more.
4.  Divide the dough into 8 equal parts.
5.  Make smooth balls and press flat.  Roll balls in flour and roll out until you have a 6 inch circle.  If the dough sticks to the rolling pin or surface, dust very lightly with flour.  (use just enough to help you roll out circle~too much flour will make your tortilla dry.
6.  Heat griddle while rolling out first two balls.
7.  Brush tortilla lightly with Earth Balance Butter on side that will touch griddle.
8.  When tortilla starts changing color and start puffing, flip over. 
9.  Flip again after a few seconds. Take a flat spatula and press lightly on the puffed parts of the tortilla.  This will help the tortilla to puff more.
10. Flip again.  The tortilla should have light golden-brown spots on both sides.  Do not cook very long because it will become hard.  You need it to be soft and pliable.
11. Keep tortillas stacked together on and under a cloth to keep from drying out.
12. Tortillas can be kept in container on counter for 2 days or refrigerated for 5-6 days.
13. ENJOY!!



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12 comments:

  1. Oh my goodness!!!! looks sooo goood and healthy and beautiful!!
    I thought its really good taste when you teach me on skype. I really wanna try to make it.
    but i have to change half recipe hehehe.
    thank you for sharing. Love you tons!

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  2. These look absoulutely delicious! I am totally making these tortillas this week!!!

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  3. Debbie -- This looks very yummy -- going to try it soon. Keep up the good work!

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  4. Wow, I am always looking for ways to eat cauliflower and this creative recipe of yours is so inviting.

    I also admire that you made your own tortillas.

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  5. Lay, Morgan, Cheryl & Mangocheeks~thank you for stopping by and your awesome comments. I know you will love these tacos. They were delicious:) Also, the tortillas were so easy to make. If you ladies give them a try, please take a picture so I can see. XOXO

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  6. The picture makes me hungry. Really! Sounds yummy.

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  7. These pics are making me starving! I need to come over and try them out!! I love you homemade tortillas!!! Love you cute Mom!!!!

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  8. Made these tortillas tonight to go with some vegtan tacoes and they were WONDERFUL! So much better than anything from the store. I love freshly made toritllas! Thanks so much for the recipe! You are a BABE!

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  9. One of the best gifts my children ever gave me was a gadget that presses and cooks home made tortillas! So I'll definitely have to try this beautiful recipe!

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  10. I made these this weekend and they are great! I did have trouble making the tortillas, though. I didn't have whole wheat white flour, just regular whole wheat flour. I had a hard time rolling it out to the size I needed, and I was only able to get six out of the recipe. They tasted good, but were smaller than the ones you made. I will definitely try it again with the white whole wheat flour--maybe that's what the difference was.

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  11. I must've missed this post amongst all the Mofoing. Looks so light and healthy.

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  12. made the tacos last night, they were really really good. the cauliflower offers a great texture which makes these a delicious meal.

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