Quinoa Tacos (vegan)

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This is one of our staple meals at home, (even though not all my family is vegan), they all love eating vegan meals! It is a great example of how healthy food can be really delicious, easy to prepare and most of all nutritious and good for your body!

Further Food Nutritionist Commentary:

These tacos are a great vegan and gluten-free option for lunch or dinner. The quinoa, beans, and the veggies in this recipe are all great sources of fiber- which promotes regular bowel movements and plays a role in heart health. This recipe is high in potassium, which helps your nerves and muscles communicate.
Bragg's amino acids are high in sodium (160 mg per 1/2 teaspoon). Bragg's is not recommended for individuals with high blood pressure or cardiovascular disease.

By Alex Lane MS, RDN/LD

Quinoa Tacos (vegan)

  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Servings: 4

Ingredients

2 1/2 cups cooked quinoa

1/2 cup cooked black beans

1 cup sliced mushrooms

1/2 cup kale or spinach (chopped)

1/4 cup onion (chopped)

1 tablespoon low sodium Tamari or Bragg’s Liquid Amino

herbs and spices of choice: curry powder, turmeric, oregano, cilantro, basil etc.

1/2 cup lettuce (chopped)

3 tablespoons guacamole

Pico de gallo (tomatoes, onion, cilantro, lime juice, jalapeño pepper, sea salt)

corn tortillas

Instructions

1. Heat a pan and sauté the onions and mushrooms with a little bit of water and Tamari or Bragg’s Liquid Aminos.

2. Once veggies start to become soft, add the quinoa, beans, kale, seasonings, herbs and mix well. Once the kale has gone soft your mixture is ready.

3. Prepare your tacos by heating corn tortillas con a skillet until slightly soft. Fill each tortilla with the mixture and top with chopped lettuce, guacamole, pico de gallo and tomato sauce.

1. Heat a pan and sauté the onions and mushrooms with a little bit of water and Tamari or Bragg’s Liquid Aminos. 2. Once veggies start to become soft, add the quinoa, beans, kale, seasonings, herbs and mix well. Once the kale has gone soft your mixture is ready. 3. Prepare your tacos by heating corn tortillas con a skillet until slightly soft. Fill each tortilla with the mixture and top with chopped lettuce, guacamole, pico de gallo and tomato sauce.

Nutrition Information

Per Serving:  Calories: 392; Total Fat: 6g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 267mg; Potassium: 558mg; Carbohydrate: 71g; Fiber: 12g; Sugar: 5g; Protein: 13g

Nutrition Bonus:   Vit A: 17%; Vit C: 20%; Iron: 20%

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One thought on “Quinoa Tacos (vegan)

  1. Naadiagoodya

    That looks delicious! I purchased organic taco shells from whole foods the other day and wanted to recreate my own version of chipotles tacos, but your recipe sounds so MUCH BETTER! My aunt, Farhana, went vegan a few years back and inspires me to adopt a healthy diet as well. She actually helps women treat their fibroids naturally using a raw vegan diet. Her website is http://www.beatfibroids.com
    Anyway, keep up the great work. Looking forward to learning more. I cant wait to try this recipe out! Thank you, Priscilla! 🙂

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