Want to put a new spin on taco night? This delicious recipe provides a ton of flavor without all the fat from traditional beef tacos.
The black beans are not only low in fat, but also provide protein and fiber. The variety of vegetables are full of fiber, and offer an array of vitamins and minerals, including vitamin A from the sweet potatoes, vitamin C from the broccoli and vitamin K from the Brussels sprouts.
Veggie Bean Tacos
Get closer to your 5 daily servings with these tasty tacos.
Yields 4 servings
1 zucchini, cut into quarters
1 yellow summer squash, cut into quarters
1 small sweet potato, cut into about 1-inch cubes
½ cup Brussels sprouts, cut into quarters
½ cup broccoli, cut into bite-size pieces
½ cup cauliflower, cut into bite-size pieces
1 tablespoon olive oil
1 teaspoon chili powder
1 teaspoon ground cumin
1 cup canned black beans (preferably low sodium), rinsed and drained
2 tablespoons fresh cilantro, chopped
1 tablespoon green onion, chopped
½ cup lettuce, shredded
1 tomato, chopped
1 avocado, cut into about 1-inch pieces
Preheat oven to 350 degrees Fahrenheit. Cut up the zucchini, yellow summer squash, sweet potato, Brussels sprouts, broccoli and cauliflower. Transfer vegetables to a large bowl and drizzle with olive oil. Add chili powder and cumin (feel free to add more of these spices depending on your taste) and mix well. Spread vegetables on a baking sheet and bake for about 30 minutes, stirring vegetables halfway through (keep your eye on them because timing may vary).
Heat up the beans in the microwave or on the stove for a few minutes. Once vegetables are done, scoop onto tortillas and add the remaining ingredients. Fold tortillas in half and serve.
Don't hesitate to experiment with additional toppings such as salsa, nonfat plain yogurt (instead of sour cream), hot sauce and low-fat cheese. Also, feel free to use other types of vegetables.
Michelle Ulrich is an inpatient clinical dietitian at Sharp Memorial Hospital.