Cauliflower is a versatile food!
I am not sure what it is about cauliflower, but I absolutely love it! Maybe it is the crunchiness of the raw vegetable, the mild flavor when roasted or the fact that I can substitute it into most of my recipes. I eat it raw with hummus or avocado dressing and I toss it onto my green salads. Every week, I roast a large pan, seasoned with olive oil, paprika, onion powder and salt. It is easy to marinate, grill and drizzle with sriracha sauce. But my favorite way is taco-style!
This recipe is great fresh and hot, but equally tasty as a cold leftover salad bowl. I use my own Taco Seasoning recipe, but you can easily substitute your own. The blend of taco and cornstarch make create a light coating that gets crunchy when broiled. The spicy cauliflower is calmed by the lime-avocado dressing. It you want even more spice, I suggest adding fresh salsa.
Why eat cauliflower?
Cauliflower is in the same vegetable family as broccoli, cabbage, bok choy and Brussel spouts. This cruciferous vegetable is high in fiber, vitamin B6, B9 (folate) C, and K. It is also rich in cancer-fighting antioxidants.
Based upon a 2,000 calorie diet, one cup of cauliflower provides the following nutrients:
- 25 calories
- Carbohydrates – 5.3 g
- Fiber – 2.5 g
- Protein – 2 g
- Fat – .1 g
- Vitamin C – 77%
- Vitamin K – 20%
- Vitamin B9 (folate) – 14%
- Vitamin B6 – 10%
- Potassium – 9%
- Manganese – 8%
Note – RDI = Recommended Daily Intake
Source – NutritionData.Self.com
Roasted Cauliflower Taco Bowl
- 1 cup Quinoa
- 2 ½ cups Tomato juice or vegetable broth divided: 2 cups and ½ cup
- 1 large Cauliflower
- 2 tbsp Olive oil light
- 2 tbsp Corn starch
- 2 tbsp Taco seasoning
- 4 cups Arugula
- 1 ½ cup Tomatoes diced
- 15 ounce Black beans organic, drained and rinsed
- 1 Avocado
- 1 Lime juiced
- ½ cup Coconut milk
- ½ teas Onion powder
- ½ teas Cumin
- ½ teas Salt
- Preheat the over to low broil.
- Rinse the quinoa is a mesh sieve and drain. Place quinoa into a saucepan, heat on medium until fragrant (nutty scent). Add 2 cups of tomato juice or broth, cover and simmer until liquid is absorbed (approximately 15 minutes). Turn off the heat, fluff with a fork and cover to keep warm.
- While the quinoa is cooking, prep the cauliflower. Cut the head into bite sized pieces, rinse and drain in a colander, but do not allow the pieces to dry. Place the pieces into a large bowl that has enough space for mixing.
- In a small bowl or container, combine 2 tablespoons of taco seasoning and 2 tablespoons of cornstarch. Sprinkle the combination over the wet cauliflower, shaking the bowl to toss the pieces. Use a large spoon to stir and completely coat each piece of cauliflower.
- Pour 2 tablespoons of olive oil into the bottom of a 9 x 13" baking dish, or on a rimmed baking sheet. Spread the coated cauliflower pieces onto the baking dish and place into the oven.
- Broil 7 minutes, turn over the pieces and return to the oven for another 7 minutes. Broil longer if the pieces are not browned.
- In a small saucepan, add ½ cup tomato juice and a drained and rinsed can of black beans.
- Heat to a low boil, then turn down and simmer until the remainder of the meal is ready to serve
- Place avocado chunks, lime juice, coconut milk, onion powder, cumin and salt into a blender and puree until smooth.
- Set aside.
Assemble the taco bowl
- Place 1 cup of argula into the bottom of 6 bowls.
- Top with ½ cup quinoa, ¼ cup black beans, ¼ cup diced tomatoes, ¾ cup of cauliflower and top with a dollop of avocado dressing.