Zucchini and Corn Tacos

Vegetarian
Gluten Free
Health score
24%
Zucchini and Corn Tacos
45 min.
4
416kcal

Suggestions


If you’re in the mood for a delightful, healthy meal that bursts with flavor, look no further than these Zucchini and Corn Tacos. Perfectly vegetarian and gluten-free, these vibrant tacos are a fantastic way to celebrate the fresh produce of the season, making them an ideal choice for lunch or dinner. The combination of tender zucchini and sweet corn, paired with zesty tomatoes and creamy Monterey Jack cheese, delivers a satisfying dish that is as nutritious as it is delicious.

With a preparation time of just 45 minutes, these tacos are an excellent option for those busy weekdays when you crave a hearty meal without spending hours in the kitchen. Each bite offers a delightful mix of textures and tastes, enhanced by the aromatic flavors of garlic and epazote. Whether you're entertaining guests or enjoying a cozy meal at home, these tacos are sure to impress. Plus, with just 416 calories per serving, you can indulge in guilt-free comfort food that doesn’t compromise on taste or wellness.

So gather your ingredients and prepare to embark on a flavorful journey with these Zucchini and Corn Tacos that are not only a feast for your palate but also an excellent way to nourish your body. Enjoy the simplicity and joy of a fresh, homemade meal that is bound to become a favorite in your kitchen!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • cup black beans canned rinsed drained
  • cups ears corn fresh white yellow
  •  corn tortillas 
  • leaves epazote leaves fresh finely chopped (or 1 teaspoon oregano)
  • cloves garlic finely chopped
  • teaspoons monterrey jack cheese grated (or queso fresco)
  • 0.3 cup salsa verde green ()
  • medium tomatoes roughly chopped
  • tablespoons vegetable oil divided
  • cup onion white chopped
  • medium zucchini diced

Equipment

  • frying pan

Directions

  1. Heat half of oil in a large skillet over high heat. Toast corn 5 minutes, stirring; season with salt.
  2. Remove corn; set aside.
  3. Heat remaining 1 tablespoon plus 1 1/2 teaspoons oil in skillet. Cook onion, stirring, until it caramelizes, 5 minutes.
  4. Add garlic; cook 1 to 2 minutes.
  5. Add tomatoes; cook 10 minutes.
  6. Add zucchini; cook until tender, 10 to 12 minutes; season with salt.
  7. Add corn, beans, epazote and pepper. Cook 3 minutes. Split filling among tortillas; top each with 1 1/2 teaspoons salsa and 1 teaspoon cheese.
  8. Self

Nutrition Facts

Calories416kcal
Protein12.49%
Fat34.13%
Carbs53.38%

Properties

Glycemic Index
54.88
Glycemic Load
12.85
Inflammation Score
-9
Nutrition Score
24.413913021917%

Flavonoids

Naringenin
0.84mg
Luteolin
0.01mg
Isorhamnetin
2mg
Kaempferol
0.38mg
Myricetin
0.21mg
Quercetin
9.84mg

Nutrients percent of daily need

Calories:415.53kcal
20.78%
Fat:16.77g
25.8%
Saturated Fat:4.12g
25.75%
Carbohydrates:59.01g
19.67%
Net Carbohydrates:47.57g
17.3%
Sugar:14.56g
16.17%
Cholesterol:8.77mg
2.92%
Sodium:380.45mg
16.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.8g
27.61%
Vitamin C:53.49mg
64.84%
Manganese:0.93mg
46.28%
Fiber:11.44g
45.74%
Phosphorus:419.49mg
41.95%
Potassium:1212.16mg
34.63%
Vitamin K:35.66µg
33.96%
Vitamin A:1623.27IU
32.47%
Magnesium:127.95mg
31.99%
Vitamin B6:0.63mg
31.45%
Folate:123.01µg
30.75%
Vitamin B1:0.36mg
23.84%
Vitamin B2:0.34mg
20.1%
Copper:0.38mg
19.07%
Vitamin B3:3.8mg
19.01%
Calcium:184.56mg
18.46%
Iron:2.94mg
16.31%
Zinc:2.33mg
15.52%
Vitamin E:1.91mg
12.72%
Vitamin B5:1.15mg
11.5%
Selenium:6.43µg
9.18%
Vitamin B12:0.08µg
1.36%
Source:Epicurious