Three-bean Tacos

Three-Bean Tacos Recipe from Mexico with Chickpeas, Black Beans, and Pinto Beans

Region / culture: Mexico | Preparation time: 15 minutes | Cooking time: 25 minutes | Servings: 6

Introduction

Three-bean tacos are a delicious and nutritious twist on traditional tacos, packed with protein and fiber from three different types of beans. This recipe is perfect for a quick and easy weeknight meal that the whole family will love.

History

Tacos have been a staple in Mexican cuisine for centuries, with a wide variety of fillings and toppings to choose from. The combination of three different types of beans in this recipe adds a unique and flavorful twist to the classic taco.

Ingredients

1 tsp olive oil
1 cup diced onion
0.5 cup diced red bell pepper
0.5 cup diced green bell pepper
1 tbsp chili powder
2 tsp dried oregano
1 tsp ground cumin
1 garlic clove, minced
1 cup canned chickpeas (garbanzo beans), rinsed and drained
0.5 cup canned black beans, rinsed and drained
0.5 cup canned pinto beans, rinsed and drained
1 (8 oz (227 g)) can no-salt-added tomato sauce
12 taco shells
0.75 cup shredded iceberg lettuce
0.75 cup diced tomato
0.5 cup (2 oz (57 g)) finely shredded reduced-fat sharp cheddar cheese
0.5 cup salsa

How to prepare

Heat oil in a large nonstick skillet over medium-high heat until it is hot.
Add onion and the next 6 ingredients (onion through garlic), and sauté for 2 minutes.
Add chickpeas, beans, and tomato sauce.
Bring it to a boil; then reduce the heat and simmer for 20 minutes or until it thickens.
Prepare taco shells according to the instructions on the package.
Spoon 0.25 cup of the bean mixture into each taco shell.
Top each taco with lettuce, 1 tbsp of tomato, 2 tsp of cheese, and 2 tsp of salsa.

Variations

Add diced jalapenos or hot sauce for extra spiciness.
Use different types of beans such as kidney beans or white beans for variety.
Substitute the taco shells with lettuce wraps for a low-carb option.

Cooking Tips & Tricks

Be sure to rinse and drain the canned beans before adding them to the skillet to remove excess sodium.

- Adjust the amount of chili powder to suit your taste preferences for spiciness.

- Feel free to customize the toppings to include your favorite ingredients such as avocado, sour cream, or hot sauce.

Serving Suggestions

Serve three-bean tacos with a side of Mexican rice, guacamole, and a fresh salad for a complete and satisfying meal.

Cooking Techniques

Sautéing the onions and peppers before adding the beans and tomato sauce helps to develop the flavors and create a delicious filling for the tacos.

Ingredient Substitutions

Use vegetable broth instead of olive oil for a lower-fat option.

- Substitute the canned beans with cooked dried beans for a homemade touch.

Make Ahead Tips

The bean mixture can be prepared in advance and stored in the refrigerator for up to 3 days before assembling the tacos.

Presentation Ideas

Arrange the tacos on a platter and garnish with fresh cilantro and lime wedges for a colorful and appetizing presentation.

Pairing Recommendations

Serve three-bean tacos with a side of Mexican street corn and a refreshing agua fresca for a complete and satisfying meal.

Storage and Reheating Instructions

Store any leftover bean mixture in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop before serving.

Nutrition Information

Calories per serving

Each serving of three-bean tacos contains approximately 250 calories, making it a satisfying and balanced meal choice.

Carbohydrates

Each serving of three-bean tacos contains approximately 30 grams of carbohydrates, making it a satisfying and filling meal option.

Fats

With only 5 grams of fat per serving, three-bean tacos are a healthy and low-fat meal choice.

Proteins

Packed with plant-based protein from the three types of beans, each serving of three-bean tacos contains approximately 10 grams of protein.

Vitamins and minerals

Beans are a good source of essential vitamins and minerals such as iron, magnesium, and folate, making three-bean tacos a nutritious meal option.

Alergens

This recipe contains dairy from the shredded cheese, so be sure to omit or substitute the cheese if you have a dairy allergy.

Summary

Three-bean tacos are a nutritious and balanced meal option, packed with protein, fiber, and essential vitamins and minerals.

Summary

Three-bean tacos are a delicious and nutritious meal option, packed with protein, fiber, and essential vitamins and minerals. This recipe is easy to make and perfect for a quick and satisfying weeknight dinner. Enjoy the flavorful combination of three different types of beans in a crunchy taco shell topped with fresh veggies and cheese.

How did I get this recipe?

The first time I saw this recipe, I was immediately drawn to it. It was a hot summer day, and I was visiting my dear friend Maria in her cozy little kitchen. As soon as I walked in, the aroma of sizzling onions and garlic filled the air, making my mouth water.

Maria greeted me with a warm hug and a mischievous twinkle in her eye. "I have a new recipe to try today, my dear," she said, motioning for me to take a seat at the kitchen table. She pulled out a worn, stained recipe card from her recipe box and handed it to me.

"Three-bean Tacos," I read aloud, my curiosity piqued. I had never heard of such a dish before, but the ingredients listed on the card sounded absolutely delicious. Pinto beans, black beans, kidney beans, bell peppers, onions, corn, and a blend of spices all mixed together in a warm tortilla shell. It sounded like a flavor explosion just waiting to happen.

Maria chuckled at my look of excitement. "I learned this recipe from my cousin Juanita. She brought it back from her travels in Mexico, and it quickly became a family favorite. I think you'll love it too."

I watched as Maria expertly chopped the vegetables and heated up the beans on the stove. The kitchen filled with the sounds of sizzling and the rich, earthy smell of cumin and chili powder. I couldn't wait to taste the finished product.

As we sat down to eat, Maria piled the warm tortillas high with the bean mixture, adding a dollop of sour cream and a sprinkle of fresh cilantro on top. With the first bite, I knew I had found a new favorite dish. The combination of flavors and textures was perfect, and I couldn't help but ask Maria for the recipe.

Over the years, I made Three-bean Tacos countless times for my family and friends, each time adding my own twist to the recipe. Sometimes I would add a squeeze of lime juice for a burst of freshness, or swap out the bell peppers for some spicy jalapenos. No matter how I prepared it, the dish was always a hit.

One day, while visiting my aunt Isabella, I decided to surprise her with my version of Three-bean Tacos. As we sat down to eat, she took a bite and closed her eyes in bliss. "This tastes just like the tacos I used to eat in Mexico City," she exclaimed. "How did you learn to make them so perfectly?"

I smiled and told her the story of how I first learned the recipe from Maria and how I had adapted it over the years. Aunt Isabella's eyes sparkled with pride as she shared her own memories of cooking with her mother in their family kitchen.

As I continued to make Three-bean Tacos for my loved ones, I realized that each recipe I learned was not just a collection of ingredients and instructions. It was a piece of a story, a connection to the past and to the people who had shared it with me.

Now, as I stand in my own kitchen, surrounded by the familiar scents and sounds of cooking, I can't help but feel grateful for all the recipes I have collected over the years. Each one tells a story, a memory of a moment shared with someone I love.

And as I take a bite of a warm, flavorful Three-bean Taco, I am reminded once again of the power of food to bring us together, to nourish our bodies and our souls, and to create lasting memories that we can cherish forever.