Taco Tuesday

Taco Tuesday is here (with a little help from The Simpsons).

I don't know about you, but I love tacos. Many of us grew up thinking that tacos had to be filled with meat. Nothing could be further from the truth. And while my brother, sister and I grew up eating tacos with ground hamburger, lettuce, tomatoes and cheese, there are so many more ways to fix them.

That said, here are six vegetarian taco recipes to help get you through the day, including Banana Chocolate Tacos and Stir-Fry Vegetable Tacos. Enjoy!

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.

BANANA CHOCOLATE TACOS

Chocolate? Bananas? On tacos? Sure, why not? This one is from the May 2016 issue of Runner’s World, and begins, “This taco is a smart dessert choice as research shows dark chocolate can improve brain functioning. Each bite also has the carbs needed to restock your muscles after a spirited run. Plus, ricotta is rich in whey protein to make it easier to build stronger muscles.”

This can be found here.

Ingredients

1 cup part-skim ricotta cheese

2 Tbsp. almond butter

1 Tbsp. maple syrup

1–2 tsp. orange zest

1 tsp. vanilla extract

2 oz. chopped dark chocolate

1/2 tsp. cinnamon

4 small bananas, sliced into 1/2" pieces

4 small (6") whole-wheat tortillas, heated according to package

1/4 cup unsweetened toasted coconut flakes

Instructions

Stir together ricotta, almond butter, syrup, orange zest and vanilla.

Place chocolate in a microwave-safe bowl and heat on high in 20-second intervals, stirring between each interval, until chocolate is melted. Stir in cinnamon.

Spread ricotta mixture on tortillas and top with banana. Drizzle chocolate sauce over top and sprinkle on coconut flakes. Serves 4.

Nutrition Information: Calories per serving: 439; Protein: 14 g; Carbs: 54 g; Fiber: 13 g; Total fat: 20 g; Saturated fat: 9.5 g; Sodium: 342 mg.

ROASTED TOMATILLO AND BLACK BEAN TACOS

This is from Vegetarian Times, and begins, “To prepare fresh tomatillos, strip off the husks and rinse under warm water to remove any sticky sap clinging to the skin.” Serves 4.

To view this online, click here.

Ingredients:

3/4 lb. fresh whole tomatillos, husks removed

1 small onion, cut into 1/2-inch pieces (1 cup)

1 small red bell pepper, cut into 1/2-inch pieces (1 cup)

3 large cloves garlic, peeled

3 Tbs. coarsely chopped cilantro, divided

1 1/2 tsp. minced jalapeno pepper

1 cup canned black beans, rinsed and drained

4 6-inch corn tortillas, warmed

1 small avocado, cut into 1/4-inch-thick slices

2 Tbs. queso fresco or feta cheese

1/4 cup frozen corn kernels, thawed, optional

1/4 cup low-fat sour cream, optional

Instructions:

Preheat oven to broil. Place oven rack 3 inches from heat source. Coat baking sheet with cooking spray, and spread tomatillos, onion, red bell pepper, and garlic on prepared baking sheet. Broil 12 minutes, or until tomatillos are blistered and charred, and onion and bell pepper are softened and charred, tossing once halfway through cooking time.

Pulse garlic, 1 Tbs. cilantro, jalapeño, and tomatillos 10 times in food processor, or until chunky. Season with salt and pepper.

Toss 1/4 cup tomatillo sauce with black beans, red bell pepper, and onion.

Fill tortillas with black bean mixture, avocado, and queso fresco. Garnish with remaining cilantro and corn kernels, if desired. Serve remaining tomatillo sauce and sour cream, if desired, on side.

Nutrition Information: Calories: 226; Protein: 8 g; Total Fat: 7 g; Saturated Fat: 1 g; Carbohydrates: 36 g; Cholesterol: 2 mg; Sodium: 457 mg; Fiber: 11 g; Sugar: 7 g; Yield: Serves 4

SOFT BEAN TACOS

This also comes from Vegetarian Times. Serves 4.

To view this online, click here.

Ingredients:

8 (6-inch) flour tortillas

1/4 cup water

1 small red bell pepper, chopped

1 cup frozen corn kernels, thawed

2 green onions, thinly sliced

1 small jalapeno pepper, seeded and minced (optional)

16-oz. can spicy fat-free refried beans

1 cup shredded cheddar or Monterey Jack cheese, reduced-fat if desired, or soy cheese

Instructions:

Preheat oven to 400°F. Wrap tortillas in aluminum foil and warm in oven.

In large saucepan, combine water and bell pepper. Cover and cook over medium heat, 2 minutes. Add corn, green onions, jalapeño pepper and refried beans. Stir gently until mixture is heated through, about 5 minutes.

Remove tortillas from oven. Spread some of the filling on one half of each tortilla, then sprinkle with a small amount of cheese. Fold over and arrange on individual plates. Top with salsa and yogurt if desired.

Nutrition Information: Calories: 260; Protein: 12 g; Total Fat: 10 g; Saturated Fat: 5 g; Carbohydrates: 33 g; Cholesterol: 17 mg; Sodium: 455 mg; Fiber: 6 g; Sugar: g; Yield: 4 to 6 Servings

SPICY MOROCCAN CHICKPEA TACOS

This one, also from Vegetarian Times, begins, "For a switch from corn or flour tortillas, try these tacos wrapped in small, warmed whole pita rounds." Yield: Serves 4.

To view this online, click here.

Ingredients:

2 Tbs. olive oil

1 small onion, cut into 1/2-inch pieces (1 cup)

1 6-oz. pkg. chicken-style vegetarian strips, such as Lightlife Smart Strips

1 tsp. fennel seeds

1/2 cup canned chickpeas, rinsed, drained, and lightly mashed with fork

2 small carrots, peeled and cut into 1/4-inch rounds (1/2 cup)

1/4 cup golden raisins

1 Tbs. harissa

1/3 cup grape tomatoes, quartered

Instructions:

Heat olive oil in nonstick skillet over medium-high heat. Add onion, and cook 3 minutes, or until softened. Add chicken-style strips and fennel seeds, and cook 2 minutes. Stir in chickpeas, carrots, raisins, harissa, and 1/3 cup water. Cook 1 minute, or until sauce thickens slightly but carrots remain crisp. Stir in tomatoes, and immediately remove from heat. Fill tortillas with chickpea mixture, and serve warm.

Nutrition Information: Calories: 269; Protein: 12 g; Total Fat: 9 g; Saturated Fat: 1 g; Carbohydrates: 37 g; Cholesterol: 0 mg; Sodium: 388 mg; Fiber: 7 g; Sugar: 10 g

STIR-FRY VEGETABLE TACOS

This one also comes from Vegetarian Times, and begins, "Spice up these tacos with sliced pickled ginger, crushed wasabi peas, and sriracha chile sauce, for garnish." Yield: Serves 4.

To view this online, click here.

Ingredients:

3 Tbs. peanut oil

2 cups shiitake mushrooms, stems removed and caps sliced (6 oz.)

1 cup sugar snap peas, trimmed

1 cup frozen shelled edamame

1/4 tsp. cayenne pepper

3 Tbs. white miso

2 Tbs. orange juice

2 tsp. rice vinegar

2 cups broccoli slaw

4 6-inch corn or flour tortillas, warmed

2 Tbs. sliced green onions

Instructions:

Heat oil in nonstick skillet over high heat. Add mushrooms, sugar snap peas, edamame, and cayenne pepper; cook 7 to 9 minutes, or until vegetables start to turn golden, stirring occasionally. Transfer to bowl, and cool 10 minutes in refrigerator.

Meanwhile, whisk together miso, orange juice, and rice vinegar in small bowl. Drizzle over mushroom mixture. Stir in broccoli slaw. Fill tortillas with vegetable mixture, and garnish with green onions.

Nutrition Information: Calories: 272; Protein: 8 g; Total Fat: 13 g; Saturated Fat: 2 g; Carbohydrates: 35 g; Cholesterol: 0 mg; Sodium: 386 mg; Fiber: 7 g; Sugar: 10 g