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Tacos with Cauliflower, Bean Mole and Sour Cream

5
Average: 5 (7 votes)
(7 votes)
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

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Health Score:
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 35 min.
Ready in
Calories:
503
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie503 kcal(24 %)
Protein27 g(28 %)
Fat13 g(11 %)
Carbohydrates65 g(43 %)
Sugar added2 g(8 %)
Roughage12 g(40 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.1 μg(1 %)
Vitamin E3.1 mg(26 %)
Vitamin K91.1 μg(152 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin5.3 mg(44 %)
Vitamin B₆0.7 mg(50 %)
Folate132 μg(44 %)
Pantothenic acid2.7 mg(45 %)
Biotin12.3 μg(27 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C142 mg(149 %)
Potassium1,092 mg(27 %)
Calcium124 mg(12 %)
Magnesium104 mg(35 %)
Iron3.8 mg(25 %)
Iodine7 μg(4 %)
Zinc1.8 mg(23 %)
Saturated fatty acids4 g
Uric acid146.1 mg
Cholesterol9 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 smaller Cauliflower
2 tablespoons olive oil
2 Red onions
1 garlic
2 tablespoons Red wine vinegar
28 ounces chunky tomatoes
½ bunch parsley
3 ounces cream cheese
3 tablespoons Sour cream
1 splash lemon juice
salt
peppers
8 ounces black Beans (drained weight)
1 ounce Dark chocolate (minimum 85 % cocoa content)
1 teaspoon Smoked paprika powder
8 small Whole Grain Tortilla
How healthy are the main ingredients?
CauliflowerCauliflowerolive oilgarlicparsleycream cheese
Preparation

Kitchen utensils

1 Skillet, 1 Cutting board, 1 Large knife

Preparation steps

1.

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.

2.

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.

3.

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.

4.

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.

5.

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.