Quinoa Cauliflower Tacos

Quinoa and cauliflower combine to make a delicious plant-based alternative to traditional tacos.

Recipe developed by Clarissa Paimanta, RD and tested by Jennifer Krasilovsky, KidneyRD Intern 2021

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Course: Appetizer, Main

Cuisine: Mexican, Southwestern

Keyword: Low Calorie, Low Phosphorus, Low Potassium, Low Protein, Low Sodium, Plant-Based

Diet Type: CKD, Dialysis, VLPD

Servings: servings

Calories: 332kcal

Author: The KidneyRD Team

Ingredients

1/3 cup quinoa uncooked
2/3 cup plain water
1/4 cup avocado oil
1 onion chopped
2 cups cauliflower rice fresh or frozen
2 teaspoons paprika
1 teaspoon ground cumin
1 teaspoon dried oregano
1/2 teaspoon garlic powder
1/2 teaspoon salt to taste
1 pinch of pepper to taste
1 tablespoon nutritional yeast optional

Assembly:

8 corn tortillas
1 cups lettuce shredded
Optional toppings: sautéed veggies pico de gallo or salsa, sliced avocado, dairy-free yogurt, cilantro, sliced jalapeño, a squeeze of lime juice

Instructions

Rinse and drain the quinoa. Place in a saucepan with 1 cup of water and bring to a boil over medium-high heat. Then lower the heat, cover, and let simmer for 10-15 minutes until the water is completely absorbed. Turn off the heat and let stand covered another 5 minutes for the quinoa to steam. Set aside.
Heat avocado oil in a large skillet or a pan over medium heat. Add onions and sauté for 3-5 minutes.
Add cooked quinoa, cauliflower rice, all the spices and seasonings, along with nutritional yeast (optional). Mix well and spread the mixture out in a flat layer in the pan to allow the liquids to evaporate. Stir every 2-3 minutes until the mixture is dry, the quinoa gets slightly crispy and the cauliflower is tender, about 5-10 minutes in total. Adjust seasoning to taste.
Warm tortillas per package instructions, then add the quinoa cauliflower filling. Top each taco with shredded lettuce along with any of your favorite toppings. Enjoy!

Notes

You may have heard that nuts, beans, and whole grains are not a great choice for a kidney-friendly diet because they are high in phosphorus. Wondering why we include them in many of our recipes? We include beans, nuts, and whole grains because only about 40% of phosphorus found in these plant foods are absorbed by humans. This makes them a good fit for most people's diets! If you have questions about adding these foods to your diet, please reach out to your dietitian.

Nutrition

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