Prep Time: 5 minutes | Cook Time: 10 minutes | Total Time: 15 minutes |*Servings: 2 servings
Traditional Mexican street tacos are typically made with marinated meats such as pork, chicken or beef. This twist on street tacos will help you incorporate more plant-based foods to promote better gut health, satisfying both your taste buds and gut bugs.
Beans and corn have been traditionally thought to form a complete protein when eaten together, but recent evidence indicates that a diverse range of plant foods consumed throughout the day can supply all the essential amino acids. This means they do not need to be consumed in the same meal.
These plant-based street tacos provide a powerful combination of fibre, high-quality protein, non-heme iron, magnesium, potassium and B vitamins. Whole grains and legumes have a low glycemic index, which helps prevent insulin resistance and reduce inflammation.
Nutritional information (per serving*): Calories: 436; Protein (12g); Total Fat (18g); Saturated Fat (3g); Unsaturated Fat (7g); Carbohydrates (58g); Fibre (9g); Sodium (405mg).
This recipe is vegetarian, vegan, gluten-free and lactose-free.
Ingredients
- 1 tablespoon extra virgin olive oil
- ½ cup pre-packaged shredded cabbage/coleslaw
- 1 stalk green onions, chopped (divided)
- ½ Roma tomato, diced
- ½ cup canned pinto beans, rinsed
- 1 teaspoon chipotle sauce (optional)
- ½ teaspoon taco seasoning
- 4 small corn tortillas
- ⅓ cup cheddar cheese, shredded
- ½ Hass avocado, diced
- ½ lime, juiced
- Black pepper to taste
Equipment
- Large and medium mixing bowl
Instructions
Step 1
Heat oil in a pan over medium heat. Add cabbage, half of green onions, and tomato. Sauté for about five minutes or until soft. Then add pinto beans, chipotle sauce and taco seasoning. Stir and cook for another two minutes.
Step 2
Warm corn tortillas on a flat pan or in a toaster oven for 30 seconds.
Step 3
Fill tortillas with bean mixture.
Step 4
Top with cheese, avocado, green onions, lime juice and black pepper. Enjoy!
Extra tips:
- Best enjoyed fresh. Refrigerate bean mixture in airtight container for up to three days.
- Substitute plant-based cheese for a vegan diet.
- For more flavour add ⅛ teaspoon of ground cumin and ½ teaspoon of minced garlic.
- Use a whole-wheat tortilla if no concerns with wheat or gluten.
- One serving equal to two tacos.
About the Author
This recipe was developed by Cristina Montoya, RD (Registered Dietitian), a specialist in anti-inflammatory nutrition and arthritis-friendly eating. Cristina has shared her expertise in Arthritis Talks webinars, helping individuals with arthritis make informed dietary choices for better well-being. Learn more about her work at Arthritis Dietitian.