Vibrant bean and corn tacos
Prep
15 min
Cook
15 min
Serves
4
Skill
Vegetarian
Prep
15 min
Cook
15 min
Serves
4
Skill
Refresh Taco Tuesdays with this recipe that is bursting with flavour, colour and crunch. It’s a good source of mixed vegetables to help you meet the optimal target of 30 different types of plant foods a week.
Ingredients
- 8 small soft wholemeal flour tortillas
- 1 onion, finely diced
- 2 garlic cloves, minced
- 1 x 400g can kidney beans, drained and rinsed
- 1 cup corn kernels (fresh, frozen or canned)
- 1 tbsp Mexican seasoning
- 1 cup celery, thinly sliced
- 2 cups cabbage, shredded
- Juice of 1 lime
- 2 tbsp spring onions, chopped
- 1 tbsp olive oil, for sautéing
- 2 tbsp low fat Greek yoghurt or light sour cream, for serving
Optional garnish:
- Fresh coriander leaves
- fresh chilli
- shredded mozzarella
Nutrition per serving
1710 kJ
energy kj
16 g
protein
4 g
saturated fat
10.3 g
dietary fibre
52 g
carbohydrate
10 g
sugars
605 mg
sodium
Method
- In a large pan, heat olive oil over medium heat. Sauté the onion and garlic for 2 minutes to soften.
- Add the kidney beans, corn and Mexican seasoning and cook for 5-6 minutes until heated through, stirring occasionally. Remove from heat.
- In a separate bowl, combine the celery, cabbage, lime juice, and spring onions. Toss well to coat the vegetables with the lime juice. Set aside.
- Warm the tortillas according to package instructions.
- To assemble the tacos, place a spoonful of the bean and corn mixture onto each tortilla. Fold the tortilla in half, pressing gently to seal the filling inside.
- Serve the tacos with the celery, cabbage, lime and spring onion salad on the side.
- Top with low fat Greek yoghurt or light sour cream, mozzarella and any optional garnishes for topping.
- 8 small soft wholemeal flour tortillas
- 1 onion, finely diced
- 2 garlic cloves, minced
- 1 x 400g can kidney beans, drained and rinsed
- 1 cup corn kernels (fresh, frozen or canned)
- 1 tbsp Mexican seasoning
- 1 cup celery, thinly sliced
- 2 cups cabbage, shredded
- Juice of 1 lime
- 2 tbsp spring onions, chopped
- 1 tbsp olive oil, for sautéing
- 2 tbsp low fat Greek yoghurt or light sour cream, for serving
Optional garnish:
- Fresh coriander leaves
- fresh chilli
- shredded mozzarella
Nutrition per serving
1710 kJ
energy kj
16 g
protein
4 g
saturated fat
10.3 g
dietary fibre
52 g
carbohydrate
10 g
sugars
605 mg
sodium
- In a large pan, heat olive oil over medium heat. Sauté the onion and garlic for 2 minutes to soften.
- Add the kidney beans, corn and Mexican seasoning and cook for 5-6 minutes until heated through, stirring occasionally. Remove from heat.
- In a separate bowl, combine the celery, cabbage, lime juice, and spring onions. Toss well to coat the vegetables with the lime juice. Set aside.
- Warm the tortillas according to package instructions.
- To assemble the tacos, place a spoonful of the bean and corn mixture onto each tortilla. Fold the tortilla in half, pressing gently to seal the filling inside.
- Serve the tacos with the celery, cabbage, lime and spring onion salad on the side.
- Top with low fat Greek yoghurt or light sour cream, mozzarella and any optional garnishes for topping.