Veggie Taco

Mexican Veggie Taco Recipe with Refried Beans, Cheddar, Avocado, and Lettuce

Region / culture: Mexico | Servings: 4 |

Vegetarian diet

Introduction

Veggie tacos are a delicious and nutritious meal option for those looking to incorporate more plant-based foods into their diet. Packed with flavor and easy to customize, these tacos are sure to become a favorite in your household.

History

Tacos have been a staple in Mexican cuisine for centuries, with the first recorded mention of them dating back to the 18th century. Traditionally made with meat, tacos have evolved over the years to include a variety of fillings, including vegetables and beans. Veggie tacos have become increasingly popular in recent years as more people adopt plant-based diets.

Ingredients

1 corn tortilla
0.25 cup vegetarian refried beans
0.25 cup shredded cheddar cheese
0.25 cup diced avocado
0.5 cup salad vegetables (e.g., lettuce, cucumber, tomato, radishes, scallions)
salsa (as desired)

How to prepare

Spread the refried beans onto a tortilla.
Place the tortilla on a paper plate.
Microwave on high for 30–45 seconds until the beans are hot.
Sprinkle with cheese.
Fold the tortilla in half and top with avocado and chopped salad vegetables.
Serve with salsa.

Variations

Swap out the refried beans for black beans or pinto beans.
Add grilled vegetables such as bell peppers and onions for extra flavor.
Use different types of cheese such as pepper jack or queso fresco.

Cooking Tips & Tricks

Be sure to heat the tortilla before assembling the taco to make it more pliable and easier to fold.

- Customize your veggie taco with your favorite toppings such as salsa, guacamole, or sour cream.

- Experiment with different types of beans, vegetables, and cheeses to create unique flavor combinations.

Serving Suggestions

Serve veggie tacos with a side of rice and beans for a complete meal.

Cooking Techniques

To heat the tortilla, place it on a dry skillet over medium heat for 30 seconds on each side.

- To make the taco more crispy, bake it in the oven at 350°F for 5-10 minutes.

Ingredient Substitutions

Use corn tortillas instead of flour tortillas for a gluten-free option.

- Substitute vegan cheese for a dairy-free version.

Make Ahead Tips

Prepare the refried beans and chop the vegetables ahead of time for easy assembly when ready to make the tacos.

Presentation Ideas

Serve veggie tacos on a platter with a variety of toppings for guests to customize their own tacos.

Pairing Recommendations

Pair veggie tacos with a side of Mexican street corn and a refreshing agua fresca for a complete meal.

Storage and Reheating Instructions

Store leftover veggie tacos in an airtight container in the refrigerator for up to 2 days. To reheat, place the taco on a microwave-safe plate and heat for 1-2 minutes until warm.

Nutrition Information

Calories per serving

Each serving of veggie taco contains approximately 300 calories.

Carbohydrates

Each serving of veggie taco contains approximately 25 grams of carbohydrates.

Fats

Each serving of veggie taco contains approximately 15 grams of fats.

Proteins

Each serving of veggie taco contains approximately 10 grams of proteins.

Vitamins and minerals

Veggie tacos are a good source of vitamins and minerals, including vitamin C, vitamin K, folate, and potassium.

Alergens

Veggie tacos may contain allergens such as gluten (from the tortilla) and dairy (from the cheese).

Summary

Veggie tacos are a nutritious and delicious meal option that is high in carbohydrates, fats, and proteins. They are also a good source of vitamins and minerals.

Summary

Veggie tacos are a versatile and delicious meal option that is easy to customize to suit your taste preferences. Packed with flavor and nutrients, these tacos are sure to become a favorite in your household.

How did I get this recipe?

I vividly recall the moment I first laid eyes on this recipe for Veggie Tacos. It was a warm summer day, and I had been invited to a potluck by a dear friend of mine, Marisol. Marisol was always known for her delicious and exotic dishes, so I was excited to see what she had in store for us that day.

As I arrived at Marisol's house, I was greeted by the aroma of spices and vegetables wafting through the air. The table was set with an array of colorful dishes, but one in particular caught my eye - a plate of beautifully assembled Veggie Tacos. The vibrant colors of the assorted vegetables, the tangy aroma of the salsa, and the warm tortillas all beckoned to me, inviting me to taste their deliciousness.

I approached Marisol and asked her about the Veggie Tacos. She smiled and told me that it was a recipe she had learned from her grandmother, a traditional dish passed down from generation to generation in her family. Intrigued, I asked if she would be willing to share the recipe with me. Marisol's eyes twinkled with delight as she handed me a handwritten card with the recipe scribbled on it.

Over the years, I have tried many different recipes for Veggie Tacos, but none have ever compared to Marisol's grandmother's recipe. The combination of fresh vegetables, zesty salsa, and warm tortillas creates a symphony of flavors that dance on the taste buds. It is a dish that never fails to impress, whether served at a potluck with friends or a cozy dinner at home with family.

To make Veggie Tacos, start by gathering your ingredients: bell peppers, onions, mushrooms, zucchini, corn, black beans, salsa, avocado, cilantro, lime, and tortillas. The key to this recipe is using fresh, seasonal vegetables to ensure the best flavor and texture.

Begin by sautéing the bell peppers, onions, mushrooms, and zucchini in a skillet with a drizzle of olive oil until they are tender and caramelized. Add in the corn and black beans, stirring to combine. Season with salt, pepper, and a pinch of cumin for an extra kick of flavor.

While the vegetables are cooking, warm the tortillas in a separate skillet or in the oven until they are soft and pliable. Spread a generous spoonful of salsa on each tortilla, followed by a scoop of the sautéed vegetables. Top with slices of avocado, a sprinkle of fresh cilantro, and a squeeze of lime juice for an added burst of freshness.

As I sat down to enjoy my first bite of Marisol's Veggie Tacos, I was transported back to that warm summer day when I first discovered this delicious recipe. The flavors burst in my mouth, the textures melded together perfectly, and I knew that this would become a staple in my recipe repertoire for years to come.

I have since shared this recipe with friends and family, passing on the tradition of Veggie Tacos to the next generation. It brings me joy to see the smiles on their faces as they take their first bite and experience the same delight that I did all those years ago.

In the end, cooking is not just about following a recipe - it is about creating memories, sharing traditions, and connecting with loved ones. And for me, Veggie Tacos will always hold a special place in my heart as a reminder of the joy and love that can be found in a simple, delicious dish.