⏱ 67 min totalCauliflower Lentil Taco Salad
Per 1 serving · 620 g · 16 ingredients
of a 2,000 cal day
- Protein18g18% of calories
- Carbs55g54% of calories
- Fat13g29% of calories
- ✓ Cholesterol free
At a glance
One serving of Cauliflower Lentil Taco Salad (620 g) has 374 calories, with 18 g of protein, 55 g of carbohydrates and 13 g of fat. Most of its energy comes from carbs (54% of calories). It is high in protein (36% DV), dietary fiber (59% DV) and Vitamin A (84% DV). Keep an eye on saturated fat, which provides 21% of the daily value.
High in
20%+ of the daily value
- Protein36%
- Dietary fiber59%
- Vitamin A84%
- Vitamin C79%
- Vitamin E24%
- Vitamin K169%
Good source of
10–19% of the daily value
- Calcium14%
Watch
20%+ of the daily value
- Saturated fat21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Lentils
⁵⁄₁₆ cup, chopped Onion- 🥄¾ cup Water
¼ head small Cauliflower
¼ tbsp Coconut oil
⅛ cup, sliced Jalapeno peppers
½ cloves, minced Garlic
1 tsp Chili powder
½ tsp, ground Cumin seed
⅛ cup Tomato sauce- 🥄¼ dash Salt
¼ dash Black pepper
¼ cup Cilantro
¼ head Romaine lettuce
¼ fruit Lime
¼ fruit Avocado
Directions
- 1
Rinse the lentils and drain well, then combine them with the water in a small saucepan.
- 2
Bring to a boil, reduce to low, and simmer until tender, about 30 minutes (about 5 minutes if using sprouted lentils).
- 3
Drain any excess water and set the cooked lentils aside.
- 4
Pulse the cauliflower in a food processor, or finely chop by hand, until it resembles rice-sized pieces.
- 5
Heat the coconut oil in a large skillet over medium heat.
- 6
Add the onions and jalapeños and cook, stirring, until the onions are translucent, 5 to 7 minutes.
- 7
Stir in the cauliflower, garlic, 2 teaspoons of the chili powder, and 1 teaspoon of the cumin; cook for about 4 minutes.
- 8
Add the tomato sauce and cook until the cauliflower is tender, about 3 minutes.
- 9
Fold in the cooked lentils, then add the remaining 2 teaspoons chili powder and 1 teaspoon cumin. Season to taste with salt and pepper and cook 3 minutes to meld flavors.
- 10
Remove from heat and mix in the chopped cilantro.
- 11
Serve the warm mixture over romaine leaves. Squeeze fresh lime juice over the top and finish with sliced or diced avocado.
Vitamins & minerals
Amounts for 1 serving (620 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 753 μg | 84% |
| Vitamin C | 71 mg | 79% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 24% |
| Vitamin K | 202 μg | 169% |
| Thiamine | 1 mg | 57% |
| Riboflavin (B2) | 0.4 mg | 29% |
| Niacin | 4 mg | 24% |
| Vitamin B6 | 1 mg | 62% |
| Folate (B9) | 541 μg | 135% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 3 mg | 55% |
| Choline | 109 mg | 20% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 140 mg | 14% |
| Iron | 7 mg | 89% |
| Potassium | 1,467 mg | 31% |
| Magnesium | 92 mg | 22% |
| Phosphorus | 285 mg | 41% |
| Zinc | 3 mg | 25% |
| Copper | 1 mg | 69% |
| Manganese | 1 mg | 59% |
| Selenium | 3 μg | 5% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 75 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 8,928 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 15 μg | — |
| Fructose | 4 g | — |
| Galactose | 0.1 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 4,256 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 24 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 374 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 71minWalking (3.5 mph)
- 45minCycling (moderate)
- 31minRunning (6 mph)
- 53minSwimming laps
Common questions
How many calories are in Cauliflower Lentil Taco Salad?
One serving of Cauliflower Lentil Taco Salad (1 serving) has 374 calories, which works out to 60 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Cauliflower Lentil Taco Salad high in protein?
It provides a solid 18 g of protein per serving (36% of the 50 g daily value), but protein supplies only 18% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Cauliflower Lentil Taco Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 38 g of net carbs and 54% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cauliflower Lentil Taco Salad?
163 mg per serving.
How much sugar is in Cauliflower Lentil Taco Salad?
8.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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