Three-Bean Tacos

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Three-Bean TacosRecipe
Taco night gets a hefty dose of protein with this fun meatless recipe that features three different types of beans along with veggies, cheese and spices.
12 servings (serving size: 1 taco)


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1 teaspoon olive oil
1 cup diced onion
1/2 cup diced red bell pepper
1/2 cup diced green bell pepper
1 tablespoon chili powder
2 teaspoons dried oregano
1 teaspoon ground cumin
1 garlic clove, minced
1 cup canned chickpeas (garbanzo beans), rinsed and drained
1/2 cup canned black beans, rinsed and drained
1/2 cup canned pinto beans, rinsed and drained
1 (8-ounce) can no-salt-added tomato sauce
12 taco shells
3/4 cup shredded iceberg lettuce
3/4 cup diced tomato
1/2 cup (2 ounces) finely shredded reduced-fat sharp cheddar cheese
1/2 cup salsa


Heat oil in a large nonstick skillet over medium-high heat until hot. Add onion and next 6 ingredients (onion through garlic), and sauté 2 minutes. Add chickpeas, beans, and tomato sauce. Bring to a boil; reduce heat, and simmer 20 minutes or until thick.

Prepare taco shells according to package directions. Spoon 1/4 cup bean mixture into each taco shell. Top each with lettuce, 1 tablespoon tomato, 2 teaspoons cheese, and 2 teaspoons salsa.

Created date

October 1997

Nutritional Information

Calories 140
Caloriesfromfat 34 %
Fat 5.3 g
Satfat 1.2 g
Monofat 0.8 g
Polyfat 1.4 g
Protein 5.3 g
Carbohydrate 18.7 g
Fiber 2.8 g
Cholesterol 3 mg
Iron 1.6 mg
Sodium 185 mg
Calcium 82 mg