Thursday, April 28, 2011

Healthy Vegetarian Tacos

Tacos are a great favourite in my home and I am very experimental with the filling I make for for them. Here's a version of some yummy healthy vegetarian tacos that I made last weekend.

4 large taco shells
1 tbsp olive oil
3 cloves garlic, crushed
1 medium onion, chopped fine
1 green pepper, chopped
1 green zucchini, chopped
1 yellow zucchini, chopped
1 tin black beans, drained
1 Jalapeno pepper, chopped fine
4 medium tomatoes, chopped fine
1/2 cup chunky tomato salsa
1/2 tsp Italian herbs
1/2 tsp crushed black pepper
Salt to taste
1/2 cup grated cheese (I used a mix of Cheddar and Mozzarella)

  1. Set the oven to 350F. Place the taco shells on a cookie sheet, at least 1 inch apart. Heat for 10 minutes or until they appear toasted and lightly brown. Turn off the heat.
  2. In the meanwhile, prepare the filling. In a wide-bottomed saucepan, pour the olive oil. When heated, add the garlic and fry until it releases a fragrance. Now add the onions, and fry them till transparent.
  3. Add the chopped green peppers, the yellow and green zucchini, and the black beans for around 6-7 minutes. Now add the tomatoes, the chunky tomato salsa, Jalapeno pepper, crushed pepper, and Italian herbs. Blend well, cover and cook for another 6-8 minutes.
  4. Remove cover, reduce the liquid in the sauce if any. Turn off the heat.
  5. Carefully, remove the taco shells from the oven. Spoon in the filling. Sprinkle with 1/4 of the grated cheese. Replace on the cookie sheet. Repeat with each of the shells.
  6. Set oven to 350F. Place cookie sheet in the oven and bake for 8-10 minutes or until the cheese has melted completely.
Sit back, and enjoy the compliments!!

Good to Know:
  • This filling works just as well for soft tacos. Just warm them and fill them up as you usually do.
  • To make the taco filling more hearty, add some sauteed mushrooms to this recipe.
Vegan Substitute: Replace the cheese in the recipe with an equal quantity of non-dairy cheese.

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