Recipe for Health: Vivacious Vegan Tacos!

Food for Thought:

Here is an easy, inexpensive and nutritious weeknight summer meal that will fortify you and your loved ones and set you up right for a good workout the next morning.

Consider inviting a few friends over for a vegan taco party. Encourage everyone to use no more than five ingredients in the main taco, and challenge them to limit or omit the salt and oil. All ingredients in this recipe are easily sourced as 100% organic and low- or no-salt. To lower the carb and calorie content, leave out one can of beans or the rice. Suggested condiments: lime slices for squeezing; fresh guacamole or avocado; extra salsa or hot sauce; plain, nonfat Greek yogurt (in lieu of sour cream); and chopped fresh cilantro or coriander leaves.

Leftovers can be repurposed as a healthy nacho topper, a burrito filler or a wonderful salad when tossed with peppery greens like arugula. Buen provecho!

1 (15-ounce) can low- or no-salt black beans

1 (15 oz) can low- or no-salt white kidney beans (cannellinis)

1 (15 oz) can low- or no-salt white or yellow corn

2 cups cooked wild rice

Prepare wild rice ahead.

Rinse and drain beans and corn; add to a 6-quart Dutch oven. Add rice and then pour salsa over all. Stir until well mixed. You may need more or less salsa depending on how juicy you like your taco filling. Bring all to a simmer and reduce to low. Warm or steam corn tortillas until soft and pliable. Fill each taco with about ½ cup of filling mixture. Add desired condiments. Serves eight.

Per serving (3 tacos, does not include condiments): 391 calories; 81 grams (g) carbohydrates; 15 g protein; 3 g fat; 12 g dietary fiber; 184 milligrams (mg) calcium; 4 mg iron; 652 mg potassium; 548 mg sodium.

2–3 cups red or green salsa (spiciness of your choice)

24 corn tortillas

assorted condiments, as suggested above

Source: Original recipe by Sandy Todd Webster, editor in chief of IDEA Fitness Journal.

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Sandy Todd Webster

IDEA Author/Presenter
Sandy Todd Webster is Editor in Chief of IDEA's publications, including the award-winning IDEA FITNE... more less
June 2012

© 2012 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.

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