Vegetarian Tacos

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 With plenty of filling fiber, heart-healthy potassium, tons of protein, Vitamin A, Vitamin C, and iron, this colorful entree is perfect for any Taco Tuesday!

Plus, by making your own taco seasoning in this recipe, you will be avoiding the unnecessary added sodium that pre-packaged taco seasonings generally have!

Be on the look-out, because i am on a mission to create a delicious jalapeño infused home-made tortilla for this recipe in the future! 

Ingredients:

     Taco Filling

  • (About) Ten 9-inch tortillas
    -I used Mission Multi-grain flour tortillas for this recipe
  • 1 cup cooked black beans
  • 1 cup cooked red kidney beans
  • 1 green pepper, diced
  • 1 red pepper, diced
  • 1/2 red onion, dicedTaco Seasoning
  • 2 tsp. cumin
  • 1 tsp garlic powder
  • 1 tsp. onion powder
  • 1-2 tsp. chile powder (to taste)
  • 1-2 tsp. red pepper flakes (to taste)
  • Quick dash of salt

    Taco Spread
  • 2 avocados, pits removed, mashed
  • 8 tomatoes, diced
  • 1/4 cup cheddar cheese, shredded
    + extra cheese for tacos as desired (I always enjoy a little extra 🙂 )
  • Other: 
  • olive oil – just a bit for sautéing the vegetables

Directions:

  1. Heat about 1 Tbsp. of olive oil in a large frying pan, over a medium heat setting. When the oil is hot, add the red and green peppers and the red onion to the pan. Put a cover on the pan, but stir occasionally. While you are waiting for the vegetables to soften, proceed to step 2. 
  2. For the taco spread, add the mashed avocados and the diced tomatoes to a medium sized bowl. Stir together, until the avocado mash has been spread evenly with the diced tomatoes. Then, add the 1/4 cup of shredded cheddar cheese. Mix again, until cheese is evenly dispersed. Set bowl aside for now, and check on your vegetables. 

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  3. Stir the veggie mixture. If you notice that the vegetables are beginning to soften, add the beans to the pan. Add and stir all spices into the mixture. If you need some extra moisture you could add a small amount of olive oil or water to the pan. Cover for about 5-8 minutes, while continuing to stir occasionally. When beans have been heated through, remove the pan from heat. 

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  4. To assemble the tacos,  begin by placing a tortilla onto a dinner plate. Then, measure out about 1/4 cup of the taco spread, and spread it onto half of the tortilla. 

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  5. Next, measure out about 1/4 cup (or more, as desired) of the taco filling over the tomatoes/avocado on the tortilla. Top with a pinch of cheddar cheese, if desired.

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ENJOY!!!


Nutrition Facts per taco: (yields about 10 tacos)

Calories: 292

Total Fat: 9 g
Saturated Fat: 3 g
Monounsaturated Fat; 4 g
Polyunsaturated Fat: 2 g
Trans Fat: 0 g

Sodium: 361 mg
Potassium: 444 mg

Total Carbohydrate: 50 g
Dietary Fiber: 21 g

*(If you are a diabetic and you read nutrition labels for the grams of total carbohydrate, remember that you can subtract dietary fiber grams from the total carbohydrate value because fiber will not affect your blood sugars)*

Sugars: 6 g

Protein: 14 g

Vitamin A: 23% DV
Vitamin C: 55% DV
Calcium: 16% DV
Iron: 22% DV