Three-Bean Tacos

Gluten Free
Health score
3%
Three-Bean Tacos
45 min.
12
126kcal

Suggestions


Are you looking for a delicious and nutritious meal that’s fun to make and perfect for any occasion? Look no further than these delightful Three-Bean Tacos! These vibrant, gluten-free tacos are bursting with flavor and packed with protein, making them an excellent choice for everyone—from meat-lovers to plant-based eaters.

Imagine biting into a crispy taco shell filled with a savory blend of black beans, chickpeas, and pinto beans, all seasoned to perfection with chili powder, cumin, and oregano. The sautéed onions and bell peppers add a pop of color and a satisfying crunch, while fresh toppings like shredded lettuce, diced tomatoes, and sharp cheddar cheese take your taco experience to a whole new level. With every bite, you’ll enjoy a medley of textures and flavors that will have your taste buds dancing!

Not only are these tacos a feast for the senses, but they are also ready in just 45 minutes, making them a fantastic option for a quick weeknight dinner or a fun weekend gathering. With enough servings to feed a crowd, these Three-Bean Tacos are sure to be a hit at your next antipasti spread, starter, snack, or appetizer occasion. Gather your loved ones, prepare to savor some authentic flavors, and get ready for a taco night to remember!

Ingredients

  • 0.5 cup black beans canned rinsed drained
  • cup chickpeas canned rinsed drained (garbanzo beans)
  • 0.5 cup pinto beans canned rinsed drained
  • tablespoon chili powder 
  •  garlic clove minced
  • 0.5 cup bell pepper diced green
  • teaspoon ground cumin 
  • 0.8 cup iceberg lettuce shredded
  • teaspoon olive oil 
  • cup onion diced
  • teaspoons oregano dried
  • 0.5 cup bell pepper diced red
  • 0.5 cup salsa 
  • ounces sharp cheddar cheese shredded reduced-fat finely
  • 12  taco shells 
  • 0.8 cup tomatoes diced
  • ounce no-salt-added tomato sauce canned

Equipment

  • frying pan

Directions

  1. Heat oil in a large nonstick skillet over medium-high heat until hot.
  2. Add onion and next 6 ingredients (onion through garlic), and saut 2 minutes.
  3. Add chickpeas, beans, and tomato sauce. Bring to a boil; reduce heat, and simmer 20 minutes or until thick.
  4. Prepare taco shells according to package directions. Spoon 1/4 cup bean mixture into each taco shell. Top each with lettuce, 1 tablespoon tomato, 2 teaspoons cheese, and 2 teaspoons salsa.

Nutrition Facts

Calories126kcal
Protein13%
Fat35.74%
Carbs51.26%

Properties

Glycemic Index
33.69
Glycemic Load
6.35
Inflammation Score
-7
Nutrition Score
7.5078261520552%

Flavonoids

Naringenin
0.06mg
Apigenin
0.01mg
Luteolin
0.33mg
Isorhamnetin
0.67mg
Kaempferol
0.11mg
Myricetin
0.02mg
Quercetin
2.98mg

Nutrients percent of daily need

Calories:125.67kcal
6.28%
Fat:5.18g
7.96%
Saturated Fat:1.9g
11.86%
Carbohydrates:16.7g
5.57%
Net Carbohydrates:12.97g
4.72%
Sugar:2.73g
3.03%
Cholesterol:4.72mg
1.57%
Sodium:328.27mg
14.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.23g
8.47%
Vitamin C:17.22mg
20.87%
Manganese:0.34mg
16.91%
Fiber:3.73g
14.92%
Vitamin A:708.82IU
14.18%
Vitamin B6:0.22mg
10.88%
Phosphorus:96.96mg
9.7%
Calcium:77.12mg
7.71%
Potassium:269.89mg
7.71%
Magnesium:30.85mg
7.71%
Folate:30.62µg
7.65%
Vitamin K:7.91µg
7.53%
Vitamin E:1.11mg
7.43%
Iron:1.31mg
7.3%
Copper:0.12mg
5.9%
Vitamin B1:0.08mg
5.06%
Zinc:0.72mg
4.8%
Vitamin B2:0.08mg
4.73%
Vitamin B3:0.89mg
4.43%
Selenium:2.76µg
3.95%
Vitamin B5:0.23mg
2.29%
Source:My Recipes