By: Lisa M. Pressey
Sweet Potato Tacos might not sound appealing, but with the right combination of toppings they are amazing. Of course there is a soft taco shell, which is the vessel to put all the other ingredients into. Sweet potatoes become the main ingredient here to replace the meat. I make a delicious black bean hummus to smear on the bottom, which serves as my protein. Then I add onions, cheese and sour cream like your typical taco. If I had avocado, I would have added that as well. Believe it or not, they are very filling!
Overview of the Nutrition in a Sweet Potato Taco
Let’s start with the flaxseed shell. Flax offers vitamins, minerals, ALA (alpha- linolenic acid, type of omega 3), and lignons (plant compounds that have been studied for potent cancer fighting properties.) Sweet potatoes have carotenoids, which help protect your cells from damage on a daily basis. Carotenoids are antioxidants that give sweet potatoes their rich orange color. Onions are part of the allium family, so they have sulfur in the form of organosulfur compounds. These compounds provide us with antioxidant, antiviral, and antibacterial properties. Furthermore, they help prevent certain types of cancer. Garlic is also part of the allium family, therefore it has many health benefits as well. In addition, the spices cumin and cayenne pepper contain antioxidants that can be beneficial to your health. As far as nutrition and health benefits are concerned, you can’t go wrong with these sweet potato tacos.
Now that you’re ready to make the sweet potato tacos, let’s start with the black bean hummus. You can prepare the Black Bean Hummus first and set it aside.
BLACK BEAN HUMMUS
- 1 can black beans
- 2 cloves garlic
- 1/4 teaspoon salt
- 1 tablespoon olive oil
- 1 1/2 tablespoons lime juice
- 1/4 teaspoon cumin
- 1/4 teaspoon cayenne pepper
INGREDIENTS
- gluten free dairy free tortilla shells
- 1 large or 2 medium sweet potatoes
- 1 Vidalia onion
- gluten free dairy free shredded cheddar
- gluten free dairy free sour cream
- lime juice (optional)
- black bean hummus (recipe below)
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.
DIRECTIONS
- Preheat the grill to about 400 degrees F
- Cut the sweet potatoes in round slices, brush with olive oil, season with salt, then place on the grill. Cook for 5 minutes, flip and cook another 5 minutes. If they start to char you can cook them over indirect heat. When they are done, wrap in foil to keep warm.
- Throw the tortilla shells on the grill and give them a little char, then wrap them in foil to keep warm.
- Cut the vidalia onion in half or quarters, brush with olive oil, then place on the grill.
- Take 2 tablespoons of sour cream, 1 tablespoon of lime juice, a pinch of salt, then mix together. (If you don’t want the lime juice you can use straight sour cream)
TIP: Brushing the vegetables with oil keeps them from sticking to the grill.
Assembling these tacos couldn’t be easier.
- Take a shell, then spread a healthy amount of black bean hummus.
- Next, lay some sweet potatoes on one half of the shell.
- Lay some onions on top of the potatoes.
- Spread some sour cream over the onions.
- Sprinkle the desired amount of cheese on top and your done.
Most importantly, remember the beans are your source of protein here, so don’t skimp!
Still Not Sure?
If you are concerned this meal will not provide enough protein, think again. Black beans have 8 grams of protein per 1/2 cup. That doesn’t count the protein from the shells. I used mission tortilla shells, but if you make the flaxseed shells you add more nutritional value. Mission’s original shells have 3 grams of protein each and the almond shells have 4 grams of protein each. One flaxseed shell has about 6 grams of protein. In addition to that, the vegetables also have protein. Never underestimate the power of plants!