These were rather bland. I added about 1/2 tsp. cayenne pepper to give it a bit of a kick. Even then, it wasn't that flavorful. That being said, I did not have chickpeas so I used a whole can of black beans and 1/2 a can of pinto beans. I used home-made tomatoe sauce that is more geared towards a pasta. Still, once I topped it with slasa, cheese and sour cream, it was fine. Just not great.
Three-Bean Tacos
HOWARD L. PUCKETT
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.
Yield: 12 servings (serving size: 1 taco)
Recipe from
More From Cooking Light
Nutritional Information
Amount per serving
- Calories: 140
- Calories from fat: 34%
- Fat: 5.3g
- Saturated fat: 1.2g
- Monounsaturated fat: 0.8g
- Polyunsaturated fat: 1.4g
- Protein: 5.3g
- Carbohydrate: 18.7g
- Fiber: 2.8g
- Cholesterol: 3mg
- Iron: 1.6mg
- Sodium: 185mg
- Calcium: 82mg
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
Preparation
- 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.
Three-Bean Tacos Recipe at a Glance
- COURSE: Sandwiches
- CONVENIENCE: Kid-Friendly, Quick/Easy
- CUISINE: Southwest, Mexican
- MAIN INGREDIENT: Beans
- DIETARY CONSIDERATION: Low Cholesterol, Meatless
- PUBLICATION: Cooking Light
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Baked Falafel Sandwiches with Yogurt-Tahini Sauce
Cooking Light -
Southwestern Turkey Pitas
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