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HOWARD L. PUCKETT Photo by: HOWARD L. PUCKETT

Three-Bean Tacos

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.

Cooking Light OCTOBER 1997

  • Yield: 12 servings (serving size: 1 taco)

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.

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
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Three-Bean Tacos recipe

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