Quinoa Tacos
Although quinoa is typically used as a grain, it is actually a seed native to South America. It is high in protein and can be used as an alternative to rice.
Ingredients
At a glance
Meal/Course
Ethnic Influence
Main Ingredient
Cooking Method
Difficulty
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Makes 12
4 cups water
Pinch of salt
2 cups quinoa, rinsed and drained
3 cups cooked or canned black beans, rinsed and drained
2 garlic cloves, minced or pressed
12 small or 6 large whole wheat tortillas
2 cups Low-Fat Guacamole
3 T chopped fresh cilantro
5 cups chopped romaine lettuce
1 cup salsa, Colorful Corn Salsa or Mango Salsa
Methods/steps
Bring the water and salt to a boil in a medium saucepan. Add the quinoa, cover, lower the heat to medium-low, and cook for 20 minutes. Remove from the heat and set aside.
Pre-heat a shallow pan over medium heat and cook the garlic for a couple of minutes. Add the beans and warm for 5 minutes.
If desired, warm the tortillas, one at a time, in a dry skillet over medium heat. Alternatively, warm the tortillas in a microwave.
Fill the tortillas with the quinoa, beans, guacamole, and cilantro. Top with the lettuce and salsa and serve.
PER SERVING: 358 calories; 7.5 g fat; 1.4 g saturated fat; 18.8% calories from fat; 0 mg cholesterol; 13 g protein; 61.1 g carbohydrate; 4.5 g sugar; 10 g fiber; 1188 mg sodium; 133 mg calcium; 5.9 mg iron; 8.6 mg vitamin C; 791 mcg beta-carotene; 1.3 mg vitamin E
Pre-heat a shallow pan over medium heat and cook the garlic for a couple of minutes. Add the beans and warm for 5 minutes.
If desired, warm the tortillas, one at a time, in a dry skillet over medium heat. Alternatively, warm the tortillas in a microwave.
Fill the tortillas with the quinoa, beans, guacamole, and cilantro. Top with the lettuce and salsa and serve.
PER SERVING: 358 calories; 7.5 g fat; 1.4 g saturated fat; 18.8% calories from fat; 0 mg cholesterol; 13 g protein; 61.1 g carbohydrate; 4.5 g sugar; 10 g fiber; 1188 mg sodium; 133 mg calcium; 5.9 mg iron; 8.6 mg vitamin C; 791 mcg beta-carotene; 1.3 mg vitamin E
Additional Tips
Use Quinoa Taco filling in taco shells, over corn chips or in burritos. Substitute Calabacitas for the romaine lettuce.
Tips: Add salsa or jalapenos to the cooking quinoa for a Mexican flair.
To view all of the current Food for Life Cooking and Nutrition Class locations, please visit:
http://www.cancerproject.org/classes
http://www.cancerproject.org/classes
Reviews
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Created by Karna
Juice made from fresh, raw fruits and vegetables is tasty, very nutritious and colorful. We often mix the fruit and vegetables in one filling breakfast drink.
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