Soft-Shell Tacos Recipes

Soft-Shell Tacos Recipes - How Foods Fight Cancer

MAKES 8 TACOS (8 SERVINGS)

If you enjoy Mexican food, you’ll be delighted to learn that a variety of great-tasting meatless
taco fillings are available in the refrigerated section of natural food stores and larger supermarkets.
If you prefer, you can make your own filling with vegan burger crumbles and Mexican
seasonings, as we’ve done in this recipe.

1 cup water
1 small onion, finely chopped
1⁄2 cup finely chopped bell pepper
1⁄4 cup finely chopped fresh cilantro
2 garlic cloves, minced or pressed
4 vegan burger patties (thawed, if frozen), chopped
1⁄2 cup tomato sauce or crushed tomatoes
2 to 3 teaspoons chili powder
1 teaspoon ground cumin
1⁄4 teaspoon dried oregano
1⁄2 chipotle chile in adobo sauce, finely chopped, or
1⁄4 teaspoon crushed red pepper flakes
8 corn tortillas
1⁄2 to 1 cup salsa
3 to 4 green onions, chopped
2 cups shredded romaine lettuce
1 to 2 medium tomatoes, cut into wedges
1 avocado, cut into 8 wedges (optional)


1. Heat 1⁄2 cup of the water in a large skillet. Add the onion, bell pepper,
cilantro, and garlic. Cook and stir over medium heat for 5 to 10
minutes, until the onion is soft.

2. Add the remaining 1⁄2 cup water and the burgers, tomato sauce, chili
powder, cumin, oregano, and chile. Stir to mix. Turn the heat to low
and cook and stir for 2 to 3 minutes, until the mixture is fairly dry.

3. Warm the tortillas, one at a time, in a dry skillet over medium heat.
Flip the tortilla from side to side until soft. Add a spoonful of the
filling and fold the tortilla in half over it. Cook for 1 minute on each
side. Open the tortilla and add a portion of the remaining ingredients
in the order listed. Repeat with remaining tortillas.


PER SERVING: 121 calories; 1.5 g fat; 0.2 g saturated fat; 11.3% calories from fat; 0 mg cholesterol;
8.9 g protein; 21.1 g carbohydrate; 4.1 g sugar; 4.2 g fiber; 371 mg sodium; 104 mg calcium;
2.4 mg iron; 18.9 mg vitamin C; 821 mcg beta-carotene; 1.1 mg vitamin E