Soft Bean Tacos

Soft Bean Tacos Recipe - Vegetarian Mexican Food

Region / culture: Mexico | Preparation time: 10 minutes | Cooking time: 10 minutes | Servings: 4 |

Vegetarian diet

Introduction

Soft Bean Tacos are a delicious and satisfying meal that can be enjoyed by vegans and non-vegans alike. These tacos are filled with a flavorful mixture of spicy refried beans, colorful vegetables, and gooey soy cheese, all wrapped in warm tortillas. They are perfect for a quick and easy weeknight dinner or a fun weekend lunch.

History

Soft Bean Tacos have been a popular dish in Mexican cuisine for many years. The combination of beans, vegetables, and cheese wrapped in a tortilla is a classic and versatile meal that can be customized to suit individual tastes. This recipe puts a modern twist on the traditional taco by using soy cheese and adding a variety of fresh ingredients for added flavor and texture.

Ingredients

8 (6 inches) flour tortillas
0.25 cup water
1 small red bell pepper, chopped
1 cup frozen corn kernels, thawed
2 green onions, thinly sliced
1 small jalapeño pepper, seeded and minced (optional)
16 oz (454 g) can spicy fat-free refried beans
1 cup shredded cheddar or monterey jack cheese, reduced-fat if desired, or soy cheese
salsa for topping (optional)
Plain low-fat yogurt or soy yogurt for topping (optional)

How to prepare

Preheat the oven to 400°F (204°C). Wrap the tortillas in aluminum foil and warm them in the oven.
In a large saucepan, combine water and bell pepper. Cover and cook over medium heat for 2 minutes. Add corn, green onions, jalapeño pepper, and refried beans. Stir gently until the mixture is heated through, about 5 minutes.
Remove the tortillas from the oven. Spread some of the filling on one half of each tortilla, then sprinkle with a small amount of cheese. Fold them over and arrange them on individual plates. Top with salsa and yogurt if desired.

Variations

Substitute black beans or pinto beans for the refried beans for a different flavor and texture.
Add diced tomatoes, avocado, or olives to the filling mixture for added freshness and color.
Use dairy cheese instead of soy cheese for a more traditional taco flavor.

Cooking Tips & Tricks

Be sure to warm the tortillas in the oven before filling them to make them more pliable and easier to fold.

- Customize the filling by adding your favorite vegetables or spices to suit your taste preferences.

- Top the tacos with salsa and yogurt for a refreshing and tangy finish.

- For a spicier kick, leave the seeds in the jalapeño pepper or add hot sauce to the filling mixture.

Serving Suggestions

Serve Soft Bean Tacos with a side of Mexican rice, guacamole, and a fresh salad for a complete and satisfying meal. Garnish with fresh cilantro and lime wedges for added flavor.

Cooking Techniques

To make the filling mixture more flavorful, sauté the vegetables in a skillet with a bit of oil before adding the beans.

- For a crispy texture, lightly fry the filled tacos in a skillet until golden brown on both sides.

Ingredient Substitutions

Use gluten-free tortillas for a gluten-free version of this recipe.

- Substitute dairy cheese for the soy cheese if desired.

- Omit the jalapeño pepper for a milder flavor.

Make Ahead Tips

Prepare the filling mixture in advance and store it in an airtight container in the refrigerator for up to 3 days. Warm the filling before assembling the tacos for a quick and easy meal.

Presentation Ideas

Arrange the Soft Bean Tacos on a platter and garnish with fresh cilantro and lime wedges for a colorful and appetizing presentation. Serve with a side of salsa and guacamole for dipping.

Pairing Recommendations

Pair Soft Bean Tacos with a refreshing agua fresca or a cold beer for a satisfying and enjoyable meal. For dessert, serve churros or flan for a sweet finish.

Storage and Reheating Instructions

Store any leftover Soft Bean Tacos in an airtight container in the refrigerator for up to 2 days. To reheat, place the tacos on a baking sheet and warm in the oven at 350°F (177°C) for 10-15 minutes, or until heated through.

Nutrition Information

Calories per serving

Each serving of Soft Bean Tacos contains approximately 250 calories. This makes them a relatively low-calorie meal option that can be enjoyed as part of a balanced diet.

Carbohydrates

Each serving of Soft Bean Tacos contains approximately 30 grams of carbohydrates. Carbohydrates are an important source of energy for the body and can help keep you feeling full and satisfied.

Fats

Each serving of Soft Bean Tacos contains approximately 8 grams of fat. The fat in this recipe comes from the soy cheese and refried beans, which provide a creamy and rich texture to the filling.

Proteins

Each serving of Soft Bean Tacos contains approximately 12 grams of protein. Protein is essential for building and repairing tissues in the body, making these tacos a nutritious and satisfying meal option.

Vitamins and minerals

Soft Bean Tacos are a good source of vitamins and minerals, including vitamin C from the bell pepper and green onions, and fiber from the beans and corn. These nutrients are important for overall health and well-being.

Alergens

Soft Bean Tacos contain soy and wheat allergens due to the soy cheese and tortillas. Those with allergies to these ingredients should exercise caution when consuming this dish.

Summary

Soft Bean Tacos are a nutritious and delicious meal option that is high in protein and fiber, and relatively low in calories. They can be customized to suit individual tastes and dietary preferences, making them a versatile and satisfying dish for any occasion.

Summary

Soft Bean Tacos are a delicious and nutritious meal option that is easy to make and can be customized to suit individual tastes. With a flavorful filling of spicy refried beans, colorful vegetables, and gooey soy cheese, these tacos are sure to be a hit with your family and friends. Enjoy them for a quick weeknight dinner or a fun weekend lunch!

How did I get this recipe?

The first time I saw this recipe, I was hooked. It was a warm summer day, and I had been invited to a cookout at my neighbor's house. As I walked into the backyard, I was immediately drawn to the delicious smell of sizzling onions and garlic coming from the grill. I made my way over to the food table and saw a plate of soft bean tacos sitting there, just waiting to be devoured.

I had never seen anything like them before – the soft tortillas filled with seasoned beans, topped with fresh salsa and creamy avocado. I couldn't resist trying one, and as soon as I took my first bite, I knew I had to learn how to make them myself.

I approached my neighbor, who was busy grilling up some chicken, and asked her for the recipe. She smiled and told me it was a family recipe that had been passed down for generations. She offered to show me how to make them, and I eagerly accepted her offer.

We spent the afternoon in her kitchen, chopping, sautéing, and assembling the tacos. As we worked together, she shared stories of how she had learned to make them from her own grandmother, who had immigrated to the United States from Mexico many years ago. She told me about the traditional ingredients and techniques that were used to create the perfect soft bean taco.

After a few hours of cooking and laughing together, we sat down to enjoy our creations. The tacos were even more delicious than I remembered, and I couldn't believe how easy they were to make. My neighbor joked that I was a natural in the kitchen and encouraged me to continue exploring new recipes.

From that day on, soft bean tacos became a staple in my cooking repertoire. I made them for family dinners, potlucks with friends, and even brought them to work for lunch. Everyone always raved about how flavorful and satisfying they were, and I loved sharing the recipe with anyone who asked.

Over the years, I tweaked the recipe to make it my own, adding different spices and toppings to suit my taste. I experimented with different types of beans, including black beans, pinto beans, and refried beans, to create new and exciting variations of the classic dish.

As I continued to cook and share my soft bean tacos with others, I realized that this recipe had become more than just a tasty dish – it was a connection to my neighbor, her family, and the rich culinary traditions of Mexico. I felt a sense of pride and gratitude every time I made them, knowing that I was carrying on a legacy of delicious and comforting food.

Now, whenever I make soft bean tacos, I think of that warm summer day and the joy of learning something new in the kitchen. I am grateful for the friendships and memories that have been created around this simple yet satisfying dish, and I look forward to passing it down to future generations. Cooking is not just about following a recipe – it's about creating, sharing, and savoring the flavors of life. And for me, soft bean tacos will always hold a special place in my heart.