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Three-Bean Tacos

HOWARD L. PUCKETT
Yield 12 servings (serving size: 1 taco)
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.

Ingredients

  • 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

Nutrition 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

How to Make It

  1. 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.

  2. 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.