This healthy taco salad with cauliflower meat crumble is a whole foods, plant-based recipe! Using cauliflower meat to replace the ground beef and a cashew-based sour cream means you get to enjoy all of the delicious creamy flavors of a traditional taco salad, without added cholesterol and unhealthy fats.
Ingredients for Taco Salad with Cauliflower Meat Crumble
This is a really easy and simple meal that can be thrown together on a weekday. Perfect for meatless mondays!
To make this Taco Salad with Cauliflower Meat Crumble you will need:
Lettuce. I used iceberg lettuce because I love the crisp crunch!
Cauliflower. You can use a regular head of cauliflower and chop it yourself, or to save time you can grab a fresh or frozen bag of “cauliflower rice”.
Beans. I used red kidney beans for my salad, but you can swap out black beans or pinto beans as well! You’ll need 1 can for this recipe (about 2 cups).
Corn. I used frozen corn kernels for my recipe, but if you have canned or fresh corn, that works too.
Green Pepper. I sliced up a green pepper for this recipe, but feel free to swap this with any type of pepper.
Salsa. Here I’m using a jarred, mild salsa. Use your favorite brand, or make your own!
This healthy taco salad is a whole foods, plant based recipe! Using cauliflower to replace the ground beef and a cashew based sour cream means you get to enjoy all of the delicious creamy flavors of a traditional taco salad without added cholesterol and unhealthy fats.
Cauliflower meat, Taco Salad
4cupscauliflower, finely dicedabout 1/2 a head
1canblack beans, kidney beans or pinto beansabout 2 cups
1green pepper, sliced
1headlettuce of your choice, chopped and washed
1/2cupcashew sour creamor other non-dairy sour cream
salt to taste
cayanne pepper to taste**optional
To Top Your Salad
diced green onion
Heat a non-stick skillet over medium heat.
Add the finely diced cauliflower to the skillet and sprinkle with the spices.
Dry saute the cauliflower for 20-30 minutes, stirring occassionally. The cauliflower should be deply browned with crispy edges when it's done cooking.
In a separate pot or pan add an inch of water and the sliced green pepper.
Water saute the green pepper over medium heat for 5 minutes, until just tender.
Open the can of beans and rinse under hot running water.
Assemble the Salad
Divide the lettuce, cauliflower, beans, corn, and green pepper evenly between 4 bowls.
Top the salads with 1/2 cup salsa, 1/4 cup cashew sour cream, fresh green onion , olives and hot sauce.
**Calorie and nutritional information is an estimate only.
Need more calories?
This taco salad comes in on the lighter side at only around 230 calories for 1/4 of the recipe.
This has a lot to do with the fact that we’ve taken out a traditional protein that has a lot of calories and fat and swapped it for a vegetable.
This is a great option for people who are looking to lose weight or who need a lighter meal that day.
But for those of you who need more calories to maintain your weight, or who have a very active lifestyle, here are two ways you can bulk this recipe up:
Add cooked grains, like brown rice to the salad to increase the carbs and calories
Include more cashew cream for additional fat and calories
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Megan Kerry is a Vegan Lifestyle Educator and Licensed Practical Nurse. Her content focuses on vegan recipes and ethical living. She is a mom of four children, a long time vegan, and an even longer time foodie. She loves veganizing any and all dishes and sharing her recipes and lifestyle tips with all of you!