Cauliflower Tortilla Recipe
Description
These cauliflower tortillas are a fantastic, gluten-free alternative to traditional tortillas, making them perfect for those with dietary restrictions or anyone seeking a healthier, grain-free option. Soft and pliable, they can be used as taco shells, wraps, or even burritos. The addition of protein-rich soy granules makes for a hearty filling, ideal for a satisfying lunch or dinner. Whether you’re following a diabetic-friendly diet or simply want a nutritious and delicious meal, these cauliflower tortillas will quickly become a favorite in your kitchen.
Cuisine: Mexican
Course: Lunch
Diet: Diabetic Friendly
Ingredients
| Ingredient | Quantity |
|---|---|
| Cauliflower (Gobi) | 1 medium-sized head |
| Whole Egg | 1 whole |
| Salt | To taste |
| Black Pepper Powder | 1 teaspoon |
Preparation Time
Prep Time: 20 minutes
Cooking Time
Cook Time: 25 minutes
Instructions
-
Prepare the Cauliflower
Start by washing the cauliflower thoroughly. Cut it into large florets and set aside. Grate the florets using a box grater or food processor to get fine cauliflower “rice.” -
Steam the Cauliflower
Next, place the grated cauliflower in a perforated plate and steam it for approximately 15 minutes. Steaming helps soften the cauliflower and reduces its raw flavor. Once the cauliflower is steamed, remove it from the steamer and allow it to cool down. -
Remove Excess Moisture
Once the cauliflower has cooled to a manageable temperature, place the steamed cauliflower in the center of a clean kitchen cloth. Gather the edges of the cloth and gently wring out any excess moisture from the cauliflower. It’s crucial to remove as much water as possible, or the tortillas will turn soggy. -
Mix the Dough
Transfer the dried cauliflower into a dry mixing bowl. Add one whole egg, salt to taste, and black pepper powder. Whisk the mixture well until it forms a sticky dough-like consistency. If the mixture seems too dry, you can add a little more egg to help bind it together. -
Shape the Tortillas
Line a baking sheet with parchment paper. Scoop portions of the cauliflower mixture and place them on the parchment paper. Using your fingers or a spatula, gently press and spread the mixture into thin round shapes. You can make the tortillas as thin or thick as you prefer. -
Bake the Tortillas
Preheat your oven to 180°C (350°F). Once the oven is heated, place the baking sheet in the oven and bake the tortillas for about 10 minutes. After 10 minutes, flip the tortillas and bake them for another 7-8 minutes until they are golden brown and crispy on the edges. -
Cool and Serve
Once the cauliflower tortillas are done baking, remove them from the oven and place them on a wire rack to cool slightly. They will become more firm as they cool down, making them perfect for wrapping or rolling. -
Serve
Serve the cauliflower tortillas immediately with your favorite fillings. For a complete meal, try filling them with a soy granule bhurji, as suggested below, or any other filling of your choice like grilled vegetables or pulled chicken.
Soy Bhurji Filling (Optional)
This soy bhurji is the perfect filling for your cauliflower tortillas. Packed with flavor and protein, it complements the soft cauliflower tortillas beautifully.
Ingredients
- Oil for sautéing
- 1 large onion, finely chopped
- 1 tablespoon ginger garlic paste
- 2 green chilies, finely chopped
- 2 tomatoes, finely chopped
- 1 teaspoon red chili powder
- 1 teaspoon coriander powder
- ½ teaspoon turmeric powder
- 1 teaspoon roasted cumin powder
- Salt to taste
- 1 cup soy granules (pre-soaked in water for 10 minutes)
Instructions
-
Heat oil in a pan over medium heat. Once hot, add the chopped onions and sauté until they turn translucent and soft.
-
Add the ginger garlic paste and sauté for another 1-2 minutes until the raw smell disappears.
-
Add the green chilies and chopped tomatoes to the pan, cooking until the tomatoes soften and release their juices.
-
Sprinkle in the red chili powder, coriander powder, turmeric powder, roasted cumin powder, and salt. Stir to combine, allowing the spices to cook for 1-2 minutes.
-
Add the soaked soy granules to the pan and cook for about 5 minutes on low heat, allowing the granules to absorb all the flavors.
-
Once the filling is ready, remove it from the heat and set aside.
Other Filling Ideas
These cauliflower tortillas are versatile and can be filled with various fillings for different meal options:
-
Soft Taco with Mushroom and Roasted Bell Pepper Sauce
A combination of earthy mushrooms and sweet roasted bell peppers makes for a delicious vegan filling. Top it with some fresh avocado and cilantro for a tasty taco experience. -
Tacozza (Tacos with Refried Beans and Oregano)
For a hearty vegetarian option, use refried beans as the base, adding some oregano, garlic, and other spices for flavor. This filling pairs perfectly with the cauliflower tortillas for a satisfying lunch or dinner.
Serving Suggestions
Serve these cauliflower tortillas with a variety of fillings, such as grilled chicken, sautéed vegetables, or even a light and fresh guacamole. These tortillas are perfect for lunch, especially when you’re craving a nutritious, low-carb, and gluten-free alternative to regular tortillas. They are also a fantastic option for meal prepping; just store the cooked tortillas in an airtight container in the fridge for up to 3 days.
Nutritional Information (Approximate per serving)
| Nutrient | Amount per Serving |
|---|---|
| Calories | 60 kcal |
| Protein | 4 g |
| Carbohydrates | 7 g |
| Fiber | 3 g |
| Fat | 2 g |
| Sodium | 150 mg |
| Cholesterol | 40 mg |
Note: The nutritional information is based on a single cauliflower tortilla without any fillings. Adding fillings will increase the calorie count, protein, and other nutritional values accordingly.
Conclusion
These cauliflower tortillas are a simple and healthy way to enjoy a classic Mexican dish with a twist. By using cauliflower, you not only create a gluten-free and grain-free alternative, but you also add an extra serving of vegetables to your meal. Whether you’re preparing a quick lunch or a satisfying dinner, these tortillas, combined with a hearty soy bhurji filling or any other of your favorite toppings, will surely leave you feeling full and nourished.
