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Easy Quinoa Black Bean and Corn Tacos

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Ingredients

Adjust Servings:
1/2 cups cooked quinoa
1 Tbsp olive oil
1 medium yellow onion, diced
3 cloves garlic, finely minced
1 cup vegetable broth or chicken broth
(14.5) oz can diced tomatoes with green chilis, undrained
1/2 tsp chili powder
1 tsp ground cumin
1/2 tsp paprika
1/4 - 1/2 tsp cayenne pepper
1/4 tsp ground coriander
Salt and freshly ground black pepper, to taste
1/2 cups frozen corn
2 (15 oz) cans black beans, drained and rinsed
juice of 1 lime
1/2 cup cilantro, chopped

Nutritional information

329
Calories
6
Fat
57
Carbohydrates
15
Protein

Easy Quinoa Black Bean and Corn Tacos

Cuisine:
  • 50
  • Serves 6
  • Medium

Ingredients

Directions

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Nowadays, many of us are looking for ways to improve our overall well-being.

 

That includes healthier ways to eat.

 

Just because you want to improve your health doesn’t mean you need to cut out your favorite meals altogether!

 

With so many variations of tacos out there, we have some vegan substitutions for the store-bought packs or takeaway options that we’re sure you’ll love.

 

What’s more – they’re jam-packed full of nutrition!

 

Here are our cooking tips and health advice for quinoa, black beans and corn tacos.

Quinoa 

 

Quinoa (pronounced KEEN-wah) is the new go-to replacement for rice.   Where rice is a grain, quinoa is a seed.

What Are The Health Benefits of Quinoa?

  • Gluten-free
  • Low GI (great for Diabetes sufferers)
  • Fewer carbohydrates and calories than white rice
  • High in antioxidants
  • Boosts metabolism and promotes weight loss
  • Helps prevent osteoporosis
  • Lowers levels of bad cholesterol
  • Fights cancer
  • Reduces inflammation
  • Enhances digestive health

 

With over 100 varieties on the market, there are many options from which to choose.  However, the most commonly available are red, black and white.

Cooking Tips for Quinoa

Double the amount of water to quinoa, then cook uncovered until all water is absorbed.

 

Remove the pot from heat, cover and allow to steam for about 5 minutes.

 

Quinoa will pop open into fluffy perfection.

 

Black Beans

 

These legumes are packed with protein, fiber, vitamins and minerals.  Rather than buying canned beans (which contain salt and BPA), opt for dried beans.

What Are The Health Benefits of Black Beans?

  • Maintains healthy bones
  • Lowers blood pressure
  • Low GI
  • Wards off heart disease
  • Prevents cancer
  • Aids digestive health
  • Promotes weight loss

Cooking Tips for Black Beans

Rinse the beans and place in a bowl, cover with water and allow to soak 4 to 6 hours (or overnight).  This improves their overall texture and reduces cooking time.

 

Place the beans in a pot, cover with water (about 2 to 3 inches above the beans).  Bring to the boil and cook on medium heat for 45 minutes to an hour.  Check regularly to ensure the beans are always covered by water.

Corn Tacos

Whether you buy or make your own corn tortillas, they win hands down over flour tortillas for nutritional content.  Why?  They’re lower in fat, carbohydrates and calories.

What Are The Benefits of Corn Tacos?

  • High in fiber
  • Contribute to healthy bone tissue
  • Boost metabolism

 

Cooking Tips for Corn Tacos

For soft shell, you can lay them flat in a pan for 1-2 minutes each side.

For hard shell, hang them over the oven rack, so they don’t close up if left lying on their side.  Heat until lightly browned.

 

Once your tacos are warmed, add the ingredients as you like.

 

Consider adding:

  • Home-made tomato salsa
  • Fresh guacamole
  • Sour Cream *
  • Grated Cheese *

 

* If you want to keep it vegan, you can make your own sour cream and gratable cheese from raw cashew nuts.

 

Now you have the tips and health advice for quinoa, black beans and corn tacos, what’s stopping you from making this nutritious and drool-worthy meal tonight?

 

Your tastebuds (and your body) will thank you.

 

Bon Appetit.

Steps

1
Done

Warmth olive oil in a huge non-stick pan over medium-high warmth. When hot, include onion and saute until brilliant and delicate, around 3 minutes.

2
Done

Include garlic and saute 30 seconds longer. Blend in soup, diced tomatoes, cooked quinoa, bean stew powder, cumin, paprika, cayenne, coriander and season with salt and pepper to taste. Heat blend to the point of boiling, at that point decrease heat, spread pot with cover and stew around 20 minutes, until blend has thickened. Mix in corn and dark beans and stew.

3
Done

revealed 5 - 10 minutes, mixing once in a while. Blend in lime juice and cilantro. Serve warm over tortillas with wanted garnishes.

admin

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