By: Lisa M. Pressey
If you are looking for a super nutritious and satisfying taco, look no further. Two bean tacos are loaded with protein, fiber, vitamins, and minerals. Additionally, beans and vegetables supply us with phytochemicals and antioxidants that keep us healthy. These nutrients aid in things like stabilizing blood sugar, fighting cancer, and lowering cholesterol, to name a few.
Not only did I load the taco with beans and vegetables, I made the shells from flax seeds, which offer their own set of health benefits. Flax seeds are rich in omega 3’s, fiber and protein. These seeds may help lower cholesterol, fight cancer, stabilize blood sugar, lower blood pressure, and more. On the other hand, if you aren’t looking to make shells from scratch there are plenty of options out there. Fresh is always best if you have access to a garden or farmer’s market. Without a doubt, there is nothing like home grown vegetables and fruits.
BLACK BEAN HUMMUS
- can of black beans
- 2 cloves garlic
- 1-1 1/2 tablespoon olive oil
- 1/4 teaspoon salt
- 1 1/2 tablespoons lime juice
- 1/4 teaspoon cumin
- 1/4 teaspoon cayenne pepper
FLAX SEED SHELLS
- 1 cup flax seeds
- 1 cup hot water
- 1/4 teaspoon salt
- 1 tablespoon garlic powder (optional)
- gluten free flour to dust the board
TACO INGREDIENTS
- can of red kidney beans, drained and rinsed
- 2 heirloom tomatoes, sliced
- 1 avocado, sliced
- sliced red onion
- gluten free dairy free shredded cheddar
DIRECTIONS
- Drain the beans, then rinse two to three times.
- Peel the garlic and give it a rough chop.
- Place all the ingredients in the blender and mix until mostly smooth.
- Add flax seeds and hot water into a blender and let sit for 5 minutes.
- Blend until it starts to form a dough ball.
- Place dough on parchment paper and add spices, then combine.
- Dust a cutting board with a little flour, roll out, then cut out a circle with a pot lid. Continue to roll and cut out the rest of the tortillas.
- Heat a pan with a little oil over medium heat, add tortilla and cook for 1-2 minutes per side. Place them in foil to keep warm.
- Lay down a shell, then spread the black bean hummus on the bottom.
- Add some kidney beans, tomatoes, avocados, red onion, and cheese.
- Squeeze some lime juice over top.
- Gluten free dairy free sour cream on top (optional)
- Serving 2 tacos per person
These two bean tacos are definitely a new family favorite. Clearly, this recipe makes a great addition to any gluten free, dairy free, vegan or vegetarian diet. Undoubtedly, this plant based recipe has some great health benefits to offer.
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