Veggie Tacos

Vegetarian
Gluten Free
Popular
Health score
28%
Veggie Tacos
25 min.
2
473kcal

Suggestions


Are you ready to tantalize your taste buds with a burst of fresh flavors? These Veggie Tacos are not just a meal; they are a celebration of vibrant vegetables and delightful textures, perfect for any time of the day! Whether you're looking for a quick lunch, a satisfying dinner, or a main course that will impress your guests, these tacos are the answer.

In just 25 minutes, you can whip up a delicious, vegetarian, and gluten-free dish that is sure to become a favorite in your household. Imagine the aroma of sautéed zucchini, onions, and fresh chiles wafting through your kitchen, inviting everyone to gather around the table. With the addition of creamy cheddar and crumbled cotija cheese, each bite is a perfect harmony of flavors that will leave you craving more.

Not only are these tacos popular for their taste, but they also offer a healthy caloric breakdown, making them a guilt-free indulgence. Packed with nutrients and bursting with color, they are as visually appealing as they are delicious. So, grab your frying pan and get ready to create a dish that is not only satisfying but also a feast for the eyes!

Ingredients

  • servings olive oil extra virgin 
  • cup summer squash roughly chopped (1-2 zucchini or squash, depending on the size)
  • 0.5 medium onion chopped
  •  garlic clove chopped
  • large mild chile fresh green chopped (Anaheim or Hatch)
  • 0.5  jalapeño chile pepper fresh minced (, if you desire more heat)
  • servings salt 
  • pinch ground cumin 
  • pinch ground oregano 
  •  tomatoes small to medium chopped
  •  corn tortillas 
  • slices cheddar cheese 
  • 0.3 cup mexican cotija cheese crumbled canned (a salty, crumbly cheese, you can substitute feta)
  • sprigs cilantro leaves fresh chopped (okay to include the stems, if small)

Equipment

  • frying pan
  • paper towels
  • stove
  • microwave
  • spatula

Directions

  1. Sauté the vegetables:
  2. Heat a tablespoon or two of oil in a large sauté pan on medium high heat.
  3. Add the zucchini, onions, garlic, green chiles, and jalapeño to the pan.
  4. Sprinkle with salt and cumin. Stir to coat the vegetables with the oil in the pan.
  5. Spread the veggies out in the pan and then stir only occasionally, until they are all lightly browned.
  6. Stir in the chopped tomatoes and oregano, lower the heat to low.
  7. Let gently cook for several minutes while you are preparing the tortillas.
  8. Soften the tortillas: You are going to want to heat up the tortillas twice, first to soften them, and then to melt the cheese.
  9. There are two basic ways of doing this. One way is on the stove top, preferably in a cast iron pan. Another way is to use the microwave. In both methods you will work in batches. (A third way is to use fresh homemade corn tortillas, which is a great option if you are set up for it.)
  10. Preparing tortillas on the stove-top
  11. Heat a dollop of olive oil (or other vegetable oil) in a large cast iron frying pan, on medium high.
  12. Add a tortilla to the pan, moving it around a bit, and turning it over, so that it spreads around the oil.
  13. Let the tortilla heat until it develops little bubbles of air pockets.
  14. Then place a piece of cheese on one side of the tortilla, and use a metal spatula to fold the other side of the tortilla over the cheese.
  15. Heat until cheese is melted, then remove from pan.
  16. Note that if you have a big enough pan, you can have one tortilla folded over while you have another tortilla doing its initial heating.
  17. Preparing tortillas in the microwave
  18. Place a paper towel (or half a paper towel) on the heating surface of your microwave.
  19. Spread out 2 tortillas on the paper towels.
  20. Cook on high heat for 20 seconds per tortilla, in the case of 2 tortillas, 40 seconds. The tortillas should develop air pockets. (Note that every microwave is a little different, and corn tortillas differ as well. So you may need to adjust the times for your particular setup.)
  21. Then place a slice of cheese on one side of each tortilla and fold the tortillas over the cheese. Cook for an additional 10 seconds per tortilla (20 seconds for 2 tortillas), or until the cheese is melted.
  22. Add sautéed vegetables to the tacos: Open the tacos and spoon some of the cooked veggie filling into them.
  23. Sprinkle with chopped cilantro and crumbled cotija cheese.
  24. Serve immediately.

Nutrition Facts

Calories473kcal
Protein13.02%
Fat58.1%
Carbs28.88%

Properties

Glycemic Index
181.75
Glycemic Load
13.34
Inflammation Score
-9
Nutrition Score
22.486956238747%

Flavonoids

Naringenin
0.42mg
Apigenin
0.02mg
Luteolin
0.02mg
Isorhamnetin
1.38mg
Kaempferol
0.24mg
Myricetin
0.11mg
Quercetin
7.73mg

Nutrients percent of daily need

Calories:473.46kcal
23.67%
Fat:31.51g
48.48%
Saturated Fat:11.26g
70.38%
Carbohydrates:35.25g
11.75%
Net Carbohydrates:29.49g
10.72%
Sugar:6.43g
7.15%
Cholesterol:50.69mg
16.9%
Sodium:663.81mg
28.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.89g
31.77%
Vitamin C:69.94mg
84.77%
Phosphorus:445.12mg
44.51%
Calcium:407.08mg
40.71%
Vitamin A:1594.54IU
31.89%
Vitamin B6:0.62mg
30.86%
Vitamin K:31.64µg
30.14%
Vitamin B2:0.48mg
28.11%
Manganese:0.49mg
24.48%
Selenium:16.27µg
23.25%
Fiber:5.76g
23.04%
Vitamin E:3.18mg
21.23%
Magnesium:78.63mg
19.66%
Zinc:2.91mg
19.4%
Potassium:602.22mg
17.21%
Folate:56.57µg
14.14%
Vitamin B1:0.18mg
12.01%
Copper:0.23mg
11.48%
Vitamin B12:0.68µg
11.29%
Vitamin B3:2.13mg
10.64%
Iron:1.8mg
10.01%
Vitamin B5:0.65mg
6.51%
Vitamin D:0.28µg
1.86%