Tacos with Cauliflower, Bean Mole and Sour Cream
Tacos with cauliflower, bean mole and sour cream - Vegetarian version of Californian-Mexican street food! Photo: Maximilian Gold
Healthy, because
Even smarter
Nutritional values
Thanks to the cauliflower, these tacos are much lower in calories than traditional meat tacos but still bursting with flavor.
As an alternative to chocolate, you can also refine the cauliflower-bean mole with a little cocoa powder.
(Percentage of daily recommendation)
| Calorie | 503 cal. | (24 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 65 g | (43 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 12 g | (40 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 91.1 μg | (152 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.3 mg | (44 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 132 μg | (44 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 12.3 μg | (27 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 142 mg | (149 %) | ||
| Potassium | 1,092 mg | (27 %) | ||
| Calcium | 124 mg | (12 %) | ||
| Magnesium | 104 mg | (35 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 146.1 mg | |||
| Cholesterol | 9 mg | |||
| Complete sugar | 21 g |
Ingredients
- Ingredients
- 1 smaller Cauliflower
- 2 Tbsps olive oil
- 2 Red onions
- 1 garlic clove
- 2 Tbsps Red wine vinegar
- 28 ozs chunky tomatoes
- ½ bunch parsley
- 3 ozs cream cheese
- 3 Tbsps Sour cream
- 1 splash lemon juice
- salt
- peppers
- 8 ozs black Beans (drained weight)
- 1 oz Dark chocolate (minimum 85 % cocoa content)
- 1 tsp Smoked paprika powder
- 8 small Whole Grain Tortilla
Kitchen utensils
Preparation steps
Wash and clean the cauliflower and divide it into small florets. Heat olive oil in a frying pan and fry cauliflower for 5 minutes at medium heat.
Peel onions and garlic. Cut 1 onion into cubes, the other into rings. Chop the garlic. Add onion cubes and garlic to the cauliflower and steam for 2-3 minutes. Add vinegar and tomatoes and simmer covered on low heat for about 15 minutes.
Meanwhile, wash the parsley, shake dry and pluck the leaves. For the sour cream, chop half of the parsley leaves finely and mix with the curd, sour cream and lemon juice. Season with salt and pepper.
Drain the beans and let them drain. Add the chocolate and paprika powder to the cauliflower, stir and heat the cauliflower-bean mole for another 5 minutes. Season with salt and pepper.
In the meantime, warm up the tortilla flat cakes in a pan or in the oven. Fill the tortilla with the cauliflower and bean mole, pour a dash of sour cream over it and sprinkle with onion rings and remaining parsley leaves.
