Healthy Vegetarian Tacos
This healthy vegetarian tacos was too good to be true .Nice and spicy , but nicely tempered by the sour cream .Sometimes a salad just won't do .Fill up on these tasty lower -calorie dinners that are surprisingly hearty .
You can improve with the vegetables , a little fresh tomatoes would work great added in , or some cooked beans as well , We have fresh chillies , so I included them , you could always just add some salsa or jalapeno pickles to taste .The key to the overall taste is the addition at the end of cheddar cheese .
Salads , stir fries , and steamed or roasted vegetables represent obvious ways to reach your daily vegetable intake , condiments like fresh tomato salsa also help you achieve your intake goals . Fresh tomato salsa , made with fresh vegetables including onions and hot peppers , provides a source of essential nutrients and offers a number of health benefits .
Eating more tomatoes and tomato products can make people healthier and decrease the risk of conditions such as cancer , osteoporosis and cardiovascular disease . Tomatoes are an incredibly versatile food .They are delicious eaten raw , in salads or on sandwiches , and take on a wonderful sweetness when cooked . They high acid content makes them a perfect food for canning .
Tomatoes , onions and jalapenos ,contains vitamin C ,or ascorbic acid .This nutrient protects the integrity of your tissues .It aids in producing collagen , a protein that provides structural support for several tissues throughout your body .It also protects your cells from damage , helping to neutralize toxic compounds that would otherwise damage your cell membranes , cellular proteins and your DNA .Salsa made with 1 cup of diced tomatoes , 2 tablespoon of chopped onions and 1 jalapeno pepper contains approximately 43 milligrams of vitamin C .This represents 57 percent of the recommended intake for women or 48 percent for men .
Easy Tips for cooking delicious vegetarian food :
-Build a balanced meal : Combine protein and fiber at meals will help you feel fuller longer .
-Slow roast : When you slow roast food , you remove the amount of water it contains , thereby intensifying the flavor and making the texture chewier .
-Add chewy foods : Chewy foods like seared firm tofu , grilled mushrooms and nuts feel more filling because they take more time and effort to eat than , say , a spoonful of broth . They also better mimic the way you chew meat -which makes them a more satisfying substitution .
-Combine flavors and textures: Excite your palate by mixing textures and flavors .For example , in the risotto ,above , creamy rice is offset with chewy shiitake mushrooms and crisp asparagus .This burger balance the mushroom flavor against sweet onions and the punch of blue cheese .No single component is as satisfying as the combination .
Ingredients
Serves 4
1 tablespoon olive oil
1 small yellow onion, chopped
1 stalk celery ,chopped
1 red pepper or 1 green pepper , chopped
1 jalapeno pepper , deseeded , minced (or to taste -can substitute hot sauce or a dash of cayenne for the heat )
1 garlic clove , minced
1 (19 ounce ) can garbanzo beans , drained
3-5 tablespoons of your favorite chunky salsa .
1/2 teaspoon cumin
1/2 teaspoon ground coriander
8 taco shells
Taco topping
shredded cheddar cheese
shredded iceberg lettuce
salsa
hot sauce
fresh cilantro , chopped
tomatoes
black olives
sour cream
Method
In large fry pan , heat oil over medium heat .
Cook the onion , celery , red or green pepper jalapeno , and garlic until softened .
Add garbanzo beans , spices , and a couple tsp of salsa .
Stir until heated through .
I like to fit the taco shells , in a baking pan , spoon in filling evenly into the shells and bake in a 300 degrees F oven for 5 minutes or so .
It helps the shells from falling apart when you take the first bite .
Remove from oven and top with your favorite toppings .
