Besides being Taco Tuesday, it's also Double-Post Tuesday. Here are six heart-healthy vegetarian recipes.
Several years ago, one of my sons had a medical incident recently that convinced him (and the rest of the family) that maybe it would be best to really eat healthy. Isn't that how it goes, though? Most of us need something to smack us up side the head to get our attention.
Years ago, I found an online bunch of vegetarian recipes,called Healthy Heart Handbook. Here are six recipes from their site, including Kool Kim Chee and Potato Pearls. Enjoy!
HUMMUS
This recipe begins, “A Mediterranean spread for dips, sandwiches & hors d'oevres.”
4 C (or 2 cans) cooked garbanzo beans (chickpeas)
2 cloves garlic, mashed
1/4 C fat-free no-egg mayonnaise (see note)
1/2 t ground cumin
juice of one lemon
2 t Dijon mustard
The following are optional and reflect the various preferences of different Mediterranean cultures. Add any or all to your taste:
1/8 C fresh parsley or cilantro
2 T sweet pickle relish
2 green onions
cayenne pepper or hot sauce
pinch of salt (omit for sodium restricted diets)
Drain and reserve liquid from canned beans, if used, and mix in a blender or food processor, adding reserved liquid or water to the desired consistency, a little thinner than peanut butter. Flavor improves if refrigerated in a closed container for a few hours or overnight. Makes about 4 cups.
8 servings, each 195 calories: 10% from fat (2.5 g), 69% from carbohydrates (34.2 g), 21% from protein (10.4 g). Sodium 154 mg, Fiber 0.1 g.
Healing Heart Hint:
Hummus is traditionally made with tahini (sesame seed paste), which is very high fat. For a hummus closest to traditional, a few drops of dark sesame oil or a 1/4 t of tahini can be added, although this will raise the fat content slightly.
If using canned beans, be sure to use the ones with no salt added.
Note: My favorite is Nayonnaise brand. This, as well as other vegetarian mayo substitutes can be found in health food stores. The taste is a little different, so my advice is to buy the smallest jar until you find one that you like.
ROASTED GARBANZO BEANS
A quick and portable snack
1 can garbanzo beans, no salt added
seasonings to taste (see hint below)
Rinse and drain a can of garbanzo beans. Shake in a zipper bag with spice of your choice. Lay out on a non-stick cookie sheet and sprinkle with your choice of flavorings (see Hint below). Bake at 400° for 25 minutes.
Each 4 oz serving: 186 calories: 12% from fat (3 g), 66% from carbohydrates (31 g), 22% from protein (9.4 g). Sodium: 1 mg (but salty spices will increase this) Fiber: 10 g
Healing Heart Hint
For flavorings try Spike, hickory-smoked tortula yeast, curry powder, onion powder, garlic powder or cinnamon and sugar (all have no sodium). Other flavors may raise sodium content, but if salt is not a concern: cajun flavor, artificial butter-flavor salt (for popcorn), or any others your imagination can provide.
POTATO PEARLS
These tasty appetizers can be prepared in advance, frozen, and baked later
1 pound potatoes
1/2 C chives or green onions, finely chopped
1/2 C wheat germ
1/2 t paprika
Salt and pepper to taste
Preheat oven to 375° F. Cover potatoes with water and boil until soft. Peel and mash, adding onions, salt and pepper. Shape into 1-inch balls. Mix the paprika and wheat germ together in a dish and roll potato balls in mixture until coated. Coat baking sheet with 1 second of a non-stick spray and spread with a paper towel. Bake for about 20 minutes. Serve hot, a toothpick in each.
10 servings, each: Calories 54, Fat: 0.64 g (10% cff), Carbohydrate 10.02 g, Protein 2.46 g (18%)
Healing Heart Hint:
Many foods that were formerly fried can be baked or broiled. Vegetables can be coated with a savory coating and heated till golden brown. For an easy shake-bake coating mix 1/2 C corn flakes. finely crumbled, 1 t light seasoned salt, 1/2 t each: paprika, sage, onion powder, 1/4 t each: garlic powder, thyme, pepper. The foods to be coated can be moistened or dipped a mixture of 4 T EnerG egg replacer and 8 T water, beaten to a foam. Bake at 375° F. for 15 minutes or until browned and crispy. Serve and eat immediately.
TEMPLE ROLLS
delicate Vietnamese spring rolls
16 rice paper rounds
8 dried shiitake or wood mushrooms
2 packages bean thread noodles (long rice)
2 medium carrot, julienned
1 cup snow peas, chopped steamed broccoli or other vegetable
1 cucumber, peeled and diced
1 cup mung bean sprouts
3 scallions, cut into thin slivers
1 bunch mint leaves (about 24)
sprig Thai basil (at least 12 leaves)
Dipping sauce (see Hint below)
Rehydrate mushrooms in warm water for at least 20 minutes, then julienne cut. Immerse bean threads in cold water for 20 minutes and cook in 2 quarts boiling water until slightly soft, about 1 minute. Save water. In a colander, rinse bean threads in cold water and drain. Blanch carrots, snow peas or other vegetables 1 minute in saved boiling water. Blanch bean sprouts for 30 seconds. Rinse all in cold water.
Fill a large dish or bowl with cold water. Soak each sheet of rice paper for a minute and then transfer to a slightly damp cotton dish towel or paper towel.
To assemble rolls, arrange 1/12 of noodles, mushrooms, carrots, scallions and snow peas or vegetables, 2 mint leaves and one basil leaf in a row on top. Roll up rice paper tightly, folding in flaps at the first turn. Rolls will keep for 8 hours, if refrigerated and covered. Serve whole or diagonally cut in half with bowls of dipping sauce.
12 rolls, each 135 calories: 2% from fat (0.36 g), 83% from carbohydrates (20.3 g), 14% from protein (4.96 g). Sodium 198 mg, Fiber 1.1 g.
Healing Heart Hint:
Traditional Vietnamese dipping sauce contains nuoc mam, a very salty fish sauce. A delicious alternate sauce can be made from 1/4 C Hoisin sauce, 1 T vinegar, 1 T water and as much hot pepper or hot sauce as desired.
Thai basil is slightly different from Western basil, with a mint-like flavor. It is available in most Asian food markets. The stems and flowers are usually purple.
Rice paper is a thin, brittle sheet of dried rice flour, about the size of a tortilla. Handle with care, they break easily. They can be found in most Asian markets.
KOOL KIM CHEE
Less spicy and lower sodium version of Korean cabbage slaw
6 C Napa or Won Bok (Chinese) cabbage, shredded
1 t salt
3 T ginger, finely chopped
4 cloves garlic, finely chopped
1 jalapeno pepper, finely chopped (see Hint below)
1/2 C cilantro (Chinese parsley), chopped
2 T vinegar
In a large ceramic or plastic bowl, add cabbage and sprinkle on salt, tossing well. Place a weight on the cabbage (a bowl or plate with anything heavy on it) and let sit a half hour. Drain. Add all other ingredients except the vinegar and mix well. Add vinegar and mix thoroughly. Let sit 30 minutes (overnight in refrigerator is better) before serving.
4 servings, each 38.7 calories: 4% from fat (0.2 g), 74% from carbohydrates (8.5 g), 22% from protein (2.5 g). Sodium 138 mg, Fiber 2.8 g.
Healing Heart Hint
Red jalapeno pepper adds color, but green will work as well. Remove stem and seeds before using. If fresh jalapeno is not available, canned will work, or use an Asian hot sauce, starting with 1/2 t and increasing to the hotness you prefer.
When working with hot peppers we recommend wearing rubber gloves and to be careful not to touch near one's eyes.
PUMPKIN CROQUETTES
Surprisingly tasty patties from the Middle East
1 C fine bulgur wheat (soaked in 2 C warm water)
2 C mashed cooked pumpkins (about 2 1/2 pounds raw) see hint or 16 oz canned pumpkin (not spiced pie filling)
1 C whole wheat flour
1/2 C water
1 medium onion, chopped
1 clove garlic, finely chopped
1/2 t salt
1/2 t ground coriander
1/2 t grated black pepper
1/4 t ground allspice
1/4 t ground cumin
1 pinch red or cayenne (to taste)
Soak the bulgur wheat in warm water for 20 minutes, drain. Puree the bulgur wheat and all remaining ingredients in a food processor or blender. Add more flour to thicken, if needed. Shape into croquettes (1 inch round, two inches long) or patties about 2-inches in diameter and about 1/2 inch thick. In a non-stick pan, fry patties, turning once, until they're lightly brown on both sides, about 2 minutes per side. Serve warm or at room temperature.
6 servings, each 201 calories: 6% from fat (1.44 g), 81% from carbohydrates (44.2 g), 13% from protein (6.2 g). Sodium 187 mg, Fiber 6.7 g.
Healing Heart Hint
To cook fresh pumpkin, cut into eighths, place in a large pot of lightly salted water, cover, and simmer over low heat until tender, about 15 minutes. Drain, cut off the peel, and mash. Gently press in a strainer to remove the excess liquid.
Tuesday, August 15, 2017
Taco Tuesday
I absolutely love tacos, and have no problem having Taco Tuesday. Here are six vegetarian taco recipes to help you through the day, including Chickpea Tacos and Tasty Black Beans & Corn Tacos. Enjoy!
CAULIFLOWER AND RED ONION TACOS
This also comes from Martha Rose Shulman in The New York Times cooking e-newsletter. Martha wrote, “Vegetables bathed in vinegar are typical condiments in Mexico, but you can bring them to the center of the plate as a filling for a taco. If you want spice, add the chipotle, or garnish with some salsa. If salt is an issue, use ranchero rather than cotija cheese.” Yield: 6 servings; Time: About 45 minutes.
This was also featured in “Tacos for the Holidays” and can be viewed online here.
Ingredients
1 large or 2 small or medium cauliflowers, broken into florets (about 6 cups)
1 red onion, cut in half lengthwise, then sliced crosswise across the grain
1 to 2 garlic cloves (to taste), minced
1/4 cup chopped cilantro
2 tablespoons capers, drained and rinsed
1/4 cup white wine vinegar or Champagne vinegar (to taste)
3 tablespoons extra virgin olive oil
Salt and freshly ground pepper
1 or 2 chipotle chilies in adobo or pickled jalapeños, drained and thinly sliced (optional)
12 corn tortillas
1 romaine heart, cut crosswise in thin strips (chiffonade)
3 ounces cotija or ranchero cheese
Preparation
Step 1
Place the cauliflower and onion in a steaming basket over 1 inch of boiling water. Cover and steam 1 minute. Lift the lid for 15 seconds, then cover again and steam for 5 to 8 minutes, until the cauliflower is tender. Refresh with cold water and drain on paper towels.
In a large bowl, mix together the garlic, cilantro, capers, vinegar and olive oil. Season with salt and pepper. Add the cauliflower and onion and toss together. Marinate, stirring from time to time, for 30 minutes if possible before serving. For an added kick, stir in the chili or chilies. Transfer the mixture to a skillet and heat through over medium heat.
Warm the tortillas. Top with the marinated vegetables and a handful of romaine, sprinkle on the cheese and serve.
Tip
Advance preparation: You can make the cauliflower and onion mixture up to a day ahead, but omit the cilantro until shortly before serving so that its color doesn't fade. The filling keeps well in the refrigerator for up to 5 days.
SMOKY SWEET POTATO AND BLACK BEAN TACOS
This comes from Jessica Merchant and was posted on her wonderful creation, How Sweet It Is. She began this post by writing, “In a perfect world, I would eat nothing but tacos. We are talking tacos for like, breakfast, lunch and dinner. Totally. I don’t think I would make any exceptions because we all know that practically anything can be reasonably placed in a tortilla.” I think many of us can seriously relate!
yield: makes 8 tacos total time: 35 minutes
To view the entire post (which includes yummy-looking photos), click here.
Ingredients:
2 tablespoons olive oil
1 red onion, diced
2 garlic cloves, minced
2 medium sweet potatoes, cut into 1/2-inch cubes
1/2 teaspoon smoked paprika
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon cumin
1 (15 ounce) can of black beans, drained and rinsed
8 flour tortillas, warmed
1 cup freshly grated manchego cheese
fresh cilantro for topping
lime wedges
chipotle lime crema
3 tablespoons greek yogurt
3/4 cup half and half
1 tablespoon adobo sauce (from a can of chipotles in adobo)
juice of half a lime
zest of half a lime
1/8 teaspoon salt
Directions:
Season chopped sweet potatoes with salt, pepper, cumin and smoked paprika. Heat a large skillet oven medium heat and add olive oil. Add onions and garlic, tossing to coat, then add sweet potatoes and stir. Cover and cook for 15-20 minutes, until sweet potatoes are just softened and cooked through.
While potatoes are cooking, combine yogurt, half and half, adobo, lime juice and zest and salt, whisking well to combine. Set aside.
Once sweet potatoes are cooked, add in black beans and toss well. Cover and cook again for 5-6 minutes until everything is warmed through. Heat tortillas and serve sweet potato mixture topped with cheese, crema and lots of cilantro!
CHICKPEA TACOS
This comes from the March 2008 issue of Vegetarian Times, page 36. It begins, “Turns out, tacos don’t have to be hot to be delicious. The chickpea-avocado mash used as a filling here is prepared and served at room temperature. (It makes a great sandwich spread as well.) Because the fat content of taco shells can vary, look for brands that contain approximately 6 grams or fewer per shell.” Serves 4 in 30 minutes or less.
To view this online, click here.
1 avocado, peeled, pitted, and diced
1 15-oz. can chickpeas, rinsed and drained
3 Tbs. chopped cilantro
4 tsp. fresh lime juice
1 clove garlic, minced (1 tsp.)
8 corn taco shells
2 cups baby salad greens
1 cup prepared salsa (medium or hot)
1/2 cup nondairy sour cream
Place avocado in small bowl, and mash with fork. Stir in chickpeas, cilantro, lime juice, and garlic; season with salt and pepper.
Set taco shells in napkin-lined basket. Place salad greens, salsa, and sour cream in separate bowls, and set out alongside chickpea-avocado mash.
To serve, let each person build their own taco by filling each shell with 1/4 cup chickpea-avocado mash, some greens, salsa, and sour cream.
nutritional information Per Serving (2 tacos): Calories: 402; Protein: 11 g; Total Fat: 19 g; Saturated Fat: 4 g; Carbohydrates: 51 g; Cholesterol: 0 mg; Sodium: 800 mg; Fiber: 10 g; Sugar: 2 g; Vegan; Gluten-Free
TASTY BLACK BEANS AND CORN TACOS
This comes from Vegetarian Times, and begins, "Filled with beans and vegetables, these healthful tacos will be a kid’s favorite." Makes 12 tacos.
To view this online, click here.
Ingredients:
Black Beans and Corn Filling
1 15-oz. can black beans, drained and rinsed
1 medium-sized zucchini, diced
1 cup frozen corn kernels
1/2 cup mild enchilada sauce
Tortillas
12 6- to 8-inch corn or flour tortillas
Toppings, Optional
Note: No toppings were listed, but I would suggest shredded cheese, lettuce, tomatoes, and/or sour cream. A diced avocado would be nice, too. Or if there's something else that you love to top your tacos with, go for it! Just one thing: Enjoy!
Instructions:
To make Black Beans and Corn Filling: Put all ingredients into a saucepan. Bring to a boil over medium-high heat. Reduce heat to low. Cover, and cook for approximately 8 to 10 minutes, stirring often, until heated through.
To prepare Tortillas: Preheat a cast-iron skillet or griddle on stove over medium-high heat. Lay tortillas in single layer on skillet or griddle for about 10 seconds. Turn and warm other side. Remove from heat, and wrap in a napkin or dishcloth until ready to assemble tacos.
To assemble, set a tortilla on a plate, and spoon on some filling. Top as desired, roll up and eat.
Nutrition Information: Calories: 100; Protein: 4 g; Total Fat: 1 g; Saturated Fat: g; Carbohydrates: 22 g; Cholesterol: mg; Sodium: 170 mg; Fiber: 4 g; Sugar: 1 g
VEGETARIAN TACO SOUP IN THE CROCKPOT
This recipe left me in a quandary: do I post it on Taco Tuesday with tacos, or should I post it with soups? I guess this would fit in both places, which is why I'm adding it today.
This comes from Jolinda Hackett, About.com’s Vegetarian Food. Jolinda wrote, “I love Mexican food. Or, perhaps it's more accurate to say I love Mexican-American food. Or rather, I love both!
“This vegetarian taco soup recipe with kidney beans, pinto beans and black beans isn't going to win any awards of authenticity, but it's quick to prepare (you really just dump everything in the crockpot), easy, high-protein, nearly fat-free, and deliciously satisfying. Plus, it's a great vegetarian and vegan option for families on a budget. Keep it vegan by omitting the optional cheese and sour cream toppings, or use dairy-free and vegan substitutes.”
Prep Time: 5 minutes; Cook Time: 480 minutes; Total Time: 485 minutes; Yield: 6 servings as a main dish
To view this online, click here.
Ingredients
1 can corn kernels, drained
1 can kidney beans or navy beans, drained
1 can pinto beans, drained
1 can black beans, drained
1 7-ounce can green chiles (optional - you may want to omit this if you're cooking for kids)
1 14-ounce can stewed tomatoes (Mexican-style is best, if you can find it) - do not drain
1 package taco seasoning mix
1/4 tsp cumin
3/4 tsp onion powder
1/2 teaspoon salt
1/2 tsp garlic powder
Optional garnishes:
tortilla chips or corn chips
grated cheese
chopped green onions
fresh chopped cilantro
Preparation
Add ingredients in crockpot. Cook on low crockpot setting for 8-10 hours.
If you're in a hurry, you can also set this on high in the crockpot for 3 hours.
Top each bowl of soup with optional garnishes to serve: cheese, a dollop of sour cream, some tortilla chips or corn chips and fresh chopped cilantro or green onions.
This is a thicker soup, similar to a stew. To thin it out, you can add a little vegetable broth or soy milk, if you like.
TACOS WITH ROASTED POTATOES, SQUASH AND PEPPERS (RAJAS)
This comes from Martha Rose Shulman in The New York Times cooking e-newsletter. Martha wrote, "You can turn the heat up or down on this taco, depending on your taste for spiciness. Season the potatoes, onions and squash before roasting. A comforting filling that you can heat up or tone down, depending on your taste for spicy. If you like heat, use a preponderance of poblanos and Anaheims for your peppers; if not, use more bell peppers. I season the potatoes, onions and squash with cumin and chili powder before I roast them, and serve the tacos with a cooked salsa ranchera." Yield: Serves 4; Time: 40 minutes.
This was featured in "Vegetarian Taco Night" and can be viewed online here.
Ingredients
1 pound potatoes, such as Yukon golds, cut into 1-inch chunks
Salt to taste
1 teaspoon lightly toasted cumin seeds, ground
1 teaspoon mild chili powder
2 tablespoons extra-virgin olive oil
1/2 pound summer squash, preferably a dense squash like Ronde de Nice, cut into 1-inch chunks
1 medium red onion, cut in half lengthwise and sliced in half-moons
1 pound mixed sweet and hot peppers (such as a mix of poblanos and bell peppers), roasted, peeled, seeded and cut in thin 2-inch strips
8 warm corn tortillas
1 recipe salsa ranchera (without chipotles)
3 ounces goat cheese (about 3/4 cup crumbled)
Preparation
Preheat oven to 425 degrees. Line 2 baking sheets with parchment. Place potatoes on one baking sheet and toss with salt to taste, 3/4 teaspoon each of the ground cumin and chili powder, and 1 tablespoon of the olive oil. Spread in an even layer.
Place squash and onion slices on other parchment-covered baking sheet and toss with the remaining olive oil, salt to taste, cumin and chili powder.
Depending on the size of your oven, roast vegetables together or separately on the middle rack. Roast potatoes for 20 to 25 minutes, stirring after 10 minutes, or until lightly browned and tender all the way through. Remove from oven and transfer to a large bowl. Roast squash and onions for about 15 minutes, stirring after 10 minutes, until tender and lightly colored. Remove from oven and add to bowl with potatoes. Add pepper strips (rajas) and toss together. Season to taste with salt, and add more chili powder if desired. Keep warm.
Spoon filling onto warm tortillas and add a generous spoonful of salsa. Top with goat cheese and serve.
CAULIFLOWER AND RED ONION TACOS
This also comes from Martha Rose Shulman in The New York Times cooking e-newsletter. Martha wrote, “Vegetables bathed in vinegar are typical condiments in Mexico, but you can bring them to the center of the plate as a filling for a taco. If you want spice, add the chipotle, or garnish with some salsa. If salt is an issue, use ranchero rather than cotija cheese.” Yield: 6 servings; Time: About 45 minutes.
This was also featured in “Tacos for the Holidays” and can be viewed online here.
Ingredients
1 large or 2 small or medium cauliflowers, broken into florets (about 6 cups)
1 red onion, cut in half lengthwise, then sliced crosswise across the grain
1 to 2 garlic cloves (to taste), minced
1/4 cup chopped cilantro
2 tablespoons capers, drained and rinsed
1/4 cup white wine vinegar or Champagne vinegar (to taste)
3 tablespoons extra virgin olive oil
Salt and freshly ground pepper
1 or 2 chipotle chilies in adobo or pickled jalapeños, drained and thinly sliced (optional)
12 corn tortillas
1 romaine heart, cut crosswise in thin strips (chiffonade)
3 ounces cotija or ranchero cheese
Preparation
Step 1
Place the cauliflower and onion in a steaming basket over 1 inch of boiling water. Cover and steam 1 minute. Lift the lid for 15 seconds, then cover again and steam for 5 to 8 minutes, until the cauliflower is tender. Refresh with cold water and drain on paper towels.
In a large bowl, mix together the garlic, cilantro, capers, vinegar and olive oil. Season with salt and pepper. Add the cauliflower and onion and toss together. Marinate, stirring from time to time, for 30 minutes if possible before serving. For an added kick, stir in the chili or chilies. Transfer the mixture to a skillet and heat through over medium heat.
Warm the tortillas. Top with the marinated vegetables and a handful of romaine, sprinkle on the cheese and serve.
Tip
Advance preparation: You can make the cauliflower and onion mixture up to a day ahead, but omit the cilantro until shortly before serving so that its color doesn't fade. The filling keeps well in the refrigerator for up to 5 days.
SMOKY SWEET POTATO AND BLACK BEAN TACOS
This comes from Jessica Merchant and was posted on her wonderful creation, How Sweet It Is. She began this post by writing, “In a perfect world, I would eat nothing but tacos. We are talking tacos for like, breakfast, lunch and dinner. Totally. I don’t think I would make any exceptions because we all know that practically anything can be reasonably placed in a tortilla.” I think many of us can seriously relate!
yield: makes 8 tacos total time: 35 minutes
To view the entire post (which includes yummy-looking photos), click here.
Ingredients:
2 tablespoons olive oil
1 red onion, diced
2 garlic cloves, minced
2 medium sweet potatoes, cut into 1/2-inch cubes
1/2 teaspoon smoked paprika
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon cumin
1 (15 ounce) can of black beans, drained and rinsed
8 flour tortillas, warmed
1 cup freshly grated manchego cheese
fresh cilantro for topping
lime wedges
chipotle lime crema
3 tablespoons greek yogurt
3/4 cup half and half
1 tablespoon adobo sauce (from a can of chipotles in adobo)
juice of half a lime
zest of half a lime
1/8 teaspoon salt
Directions:
Season chopped sweet potatoes with salt, pepper, cumin and smoked paprika. Heat a large skillet oven medium heat and add olive oil. Add onions and garlic, tossing to coat, then add sweet potatoes and stir. Cover and cook for 15-20 minutes, until sweet potatoes are just softened and cooked through.
While potatoes are cooking, combine yogurt, half and half, adobo, lime juice and zest and salt, whisking well to combine. Set aside.
Once sweet potatoes are cooked, add in black beans and toss well. Cover and cook again for 5-6 minutes until everything is warmed through. Heat tortillas and serve sweet potato mixture topped with cheese, crema and lots of cilantro!
CHICKPEA TACOS
This comes from the March 2008 issue of Vegetarian Times, page 36. It begins, “Turns out, tacos don’t have to be hot to be delicious. The chickpea-avocado mash used as a filling here is prepared and served at room temperature. (It makes a great sandwich spread as well.) Because the fat content of taco shells can vary, look for brands that contain approximately 6 grams or fewer per shell.” Serves 4 in 30 minutes or less.
To view this online, click here.
1 avocado, peeled, pitted, and diced
1 15-oz. can chickpeas, rinsed and drained
3 Tbs. chopped cilantro
4 tsp. fresh lime juice
1 clove garlic, minced (1 tsp.)
8 corn taco shells
2 cups baby salad greens
1 cup prepared salsa (medium or hot)
1/2 cup nondairy sour cream
Place avocado in small bowl, and mash with fork. Stir in chickpeas, cilantro, lime juice, and garlic; season with salt and pepper.
Set taco shells in napkin-lined basket. Place salad greens, salsa, and sour cream in separate bowls, and set out alongside chickpea-avocado mash.
To serve, let each person build their own taco by filling each shell with 1/4 cup chickpea-avocado mash, some greens, salsa, and sour cream.
nutritional information Per Serving (2 tacos): Calories: 402; Protein: 11 g; Total Fat: 19 g; Saturated Fat: 4 g; Carbohydrates: 51 g; Cholesterol: 0 mg; Sodium: 800 mg; Fiber: 10 g; Sugar: 2 g; Vegan; Gluten-Free
TASTY BLACK BEANS AND CORN TACOS
This comes from Vegetarian Times, and begins, "Filled with beans and vegetables, these healthful tacos will be a kid’s favorite." Makes 12 tacos.
To view this online, click here.
Ingredients:
Black Beans and Corn Filling
1 15-oz. can black beans, drained and rinsed
1 medium-sized zucchini, diced
1 cup frozen corn kernels
1/2 cup mild enchilada sauce
Tortillas
12 6- to 8-inch corn or flour tortillas
Toppings, Optional
Note: No toppings were listed, but I would suggest shredded cheese, lettuce, tomatoes, and/or sour cream. A diced avocado would be nice, too. Or if there's something else that you love to top your tacos with, go for it! Just one thing: Enjoy!
Instructions:
To make Black Beans and Corn Filling: Put all ingredients into a saucepan. Bring to a boil over medium-high heat. Reduce heat to low. Cover, and cook for approximately 8 to 10 minutes, stirring often, until heated through.
To prepare Tortillas: Preheat a cast-iron skillet or griddle on stove over medium-high heat. Lay tortillas in single layer on skillet or griddle for about 10 seconds. Turn and warm other side. Remove from heat, and wrap in a napkin or dishcloth until ready to assemble tacos.
To assemble, set a tortilla on a plate, and spoon on some filling. Top as desired, roll up and eat.
Nutrition Information: Calories: 100; Protein: 4 g; Total Fat: 1 g; Saturated Fat: g; Carbohydrates: 22 g; Cholesterol: mg; Sodium: 170 mg; Fiber: 4 g; Sugar: 1 g
VEGETARIAN TACO SOUP IN THE CROCKPOT
This recipe left me in a quandary: do I post it on Taco Tuesday with tacos, or should I post it with soups? I guess this would fit in both places, which is why I'm adding it today.
This comes from Jolinda Hackett, About.com’s Vegetarian Food. Jolinda wrote, “I love Mexican food. Or, perhaps it's more accurate to say I love Mexican-American food. Or rather, I love both!
“This vegetarian taco soup recipe with kidney beans, pinto beans and black beans isn't going to win any awards of authenticity, but it's quick to prepare (you really just dump everything in the crockpot), easy, high-protein, nearly fat-free, and deliciously satisfying. Plus, it's a great vegetarian and vegan option for families on a budget. Keep it vegan by omitting the optional cheese and sour cream toppings, or use dairy-free and vegan substitutes.”
Prep Time: 5 minutes; Cook Time: 480 minutes; Total Time: 485 minutes; Yield: 6 servings as a main dish
To view this online, click here.
Ingredients
1 can corn kernels, drained
1 can kidney beans or navy beans, drained
1 can pinto beans, drained
1 can black beans, drained
1 7-ounce can green chiles (optional - you may want to omit this if you're cooking for kids)
1 14-ounce can stewed tomatoes (Mexican-style is best, if you can find it) - do not drain
1 package taco seasoning mix
1/4 tsp cumin
3/4 tsp onion powder
1/2 teaspoon salt
1/2 tsp garlic powder
Optional garnishes:
tortilla chips or corn chips
grated cheese
chopped green onions
fresh chopped cilantro
Preparation
Add ingredients in crockpot. Cook on low crockpot setting for 8-10 hours.
If you're in a hurry, you can also set this on high in the crockpot for 3 hours.
Top each bowl of soup with optional garnishes to serve: cheese, a dollop of sour cream, some tortilla chips or corn chips and fresh chopped cilantro or green onions.
This is a thicker soup, similar to a stew. To thin it out, you can add a little vegetable broth or soy milk, if you like.
TACOS WITH ROASTED POTATOES, SQUASH AND PEPPERS (RAJAS)
This comes from Martha Rose Shulman in The New York Times cooking e-newsletter. Martha wrote, "You can turn the heat up or down on this taco, depending on your taste for spiciness. Season the potatoes, onions and squash before roasting. A comforting filling that you can heat up or tone down, depending on your taste for spicy. If you like heat, use a preponderance of poblanos and Anaheims for your peppers; if not, use more bell peppers. I season the potatoes, onions and squash with cumin and chili powder before I roast them, and serve the tacos with a cooked salsa ranchera." Yield: Serves 4; Time: 40 minutes.
This was featured in "Vegetarian Taco Night" and can be viewed online here.
Ingredients
1 pound potatoes, such as Yukon golds, cut into 1-inch chunks
Salt to taste
1 teaspoon lightly toasted cumin seeds, ground
1 teaspoon mild chili powder
2 tablespoons extra-virgin olive oil
1/2 pound summer squash, preferably a dense squash like Ronde de Nice, cut into 1-inch chunks
1 medium red onion, cut in half lengthwise and sliced in half-moons
1 pound mixed sweet and hot peppers (such as a mix of poblanos and bell peppers), roasted, peeled, seeded and cut in thin 2-inch strips
8 warm corn tortillas
1 recipe salsa ranchera (without chipotles)
3 ounces goat cheese (about 3/4 cup crumbled)
Preparation
Preheat oven to 425 degrees. Line 2 baking sheets with parchment. Place potatoes on one baking sheet and toss with salt to taste, 3/4 teaspoon each of the ground cumin and chili powder, and 1 tablespoon of the olive oil. Spread in an even layer.
Place squash and onion slices on other parchment-covered baking sheet and toss with the remaining olive oil, salt to taste, cumin and chili powder.
Depending on the size of your oven, roast vegetables together or separately on the middle rack. Roast potatoes for 20 to 25 minutes, stirring after 10 minutes, or until lightly browned and tender all the way through. Remove from oven and transfer to a large bowl. Roast squash and onions for about 15 minutes, stirring after 10 minutes, until tender and lightly colored. Remove from oven and add to bowl with potatoes. Add pepper strips (rajas) and toss together. Season to taste with salt, and add more chili powder if desired. Keep warm.
Spoon filling onto warm tortillas and add a generous spoonful of salsa. Top with goat cheese and serve.
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