Traditionally they're made from pinto beans, which are low in fat and a good source of protein. Refried beans are a good source of iron as well as Vitamins B and C. Beans are one of the best source of soluble and insoluble fiber, helping to maintain a healthy digestive tract as well as helps to lower cholesterol and prevents spikes in blood sugar levels. A little goes a long away and it keeps you feeling full for longer.
This tomato salsa is delicious and if you want to make it more or less spicy just alter the amount of chilli. I have a tree out the back and they've got a kick so one was more than enough. Mum loved it so much she ate the salsa on its own as a salad. Tomatoes are a nutrient dense juicy fruit that are a rich source of vitamins A, C and K. They contain beta-carotene, which helps protect skin against sun damage, and lycopene, which makes the skin less sensitive to UV light damage as well as improving bone mass, which in turn helps combat osteoporosis. They are low in calories and sodium, as well as being fat free. Because they have a relatively high water content, this makes them a filling food.
Then there is guacamole... One of my favourite dishes ever. When I lived in the states I would go to Chipotle and just get servings of guacamole to eat while everyone else had burritos and tacos. Avocados are the perfect superfood, a good source of fat, protein and fiber. The monounsaturated fat and polyunsaturated fat it contains is a good fat for the body, helping to lower bad cholesterol and promote heart health and cardiovascular health. They contains high levels of vitamins such as B, C, D, K as well as potassium, offering a wide range of anti-inflammatory benefits. Avocados are one of the few high protein fruits, packing 4 grams into just one, and all the protein is available for the body to use, unlike meat sources, where only some can be utilized.
Last but not least there's the sour cream made from cashews. You can omit this if you find it dense enough, but I thought I would include it as part of the recipe. If you want to be ultra healthy you can always swap out the taco shells for lettuce or collard green leaf wrap but which ever option you take, guaranteed it will be a delicious and satisfying meal. This recipe would serve roughly 8 -10 taco shells, the leftovers I packed into a lunch box and voila! Ken has his lunch for tomorrow!
Vegan Bean Chilli Tacos
Bean Taco Filling 1 can refried beans 1/2 large red onion 1/2 red capsicum 2 tsp olive oil 1/2 tsp minced garlic 1/2 tsp cumin 1/2 tsp paprika 1/2 tsp cayenne pepper 8 -10 corn taco shells Cashew Sour Cream 1 cup cashews (soaked 6hrs) 1/2 cup water 1 TBS nutritional yeast 2 tsp lemon juice 2 tsp apple cider vinegar 1/4 tsp Himalayan pink salt 1/2 tsp onion powder |
Tomato Salsa 2 large tomatoes 1/2 large red onion 1/2 red capsicum 2 TBS tomato paste 1 TBS apple cider vinegar 1 tsp minced garlic juice of 1 lime 1 red/green chilli 1 bunch coriander pinch of salt, pepper, cumin Guacamole 2 large avocado 1 bunch coriander juice of 1 lime 1 red/green chilli 1/2 large red onion 1/4 tsp Himalayan pink salt |
Bean Taco Filling
1. Dice the onion into small pieces
2. Heat oil on skillet, add all the spices and garlic with the onions and cook for a few mins until they soften
3. Dice the capsicum into small pieces and add into the onions, stir for another 2-3 mins
4. Add in the refried beans and stir for another 2-3 mins until it's all thoroughly mixed together and the onions and capsicum are soft and cooked
5. Put into a serving bowl to let cool down
Tomato Salsa
6. Chop the tomato into small chunk, dice the onion, capsicum, chilli and coriander into small pieces and combine in a large bowl with the rest of the ingredients, set aside
Guacamole
7. Mash up the avocados in a bowl
8. Dice the onion, chop the coriander and chilli and combine with the rest of the ingredients with the avocado, mix thoroughly
Cashew Sour Cream
9. Combine all the ingredients together and blend on high until it's a smooth consistency, add more water if you want a slightly thinner 'cream'
Assemble Tacos
10. Take a taco shell, spoon the bean filling first, top with salsa, guacamole then sour cream. You can garnish with chopped coriander if you'd like