Taco with Kidney Bean & Veggies

Know what you Eat - Kidney beans are a very good source of protein, cholesterol-lowering fiber, very good source of folate, manganese,  thiamin (vitamin B1), phosphorus, iron, copper, magnesium, potassium and vitamin K. In addition to lowering cholesterol, kidney beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia.  Kidney beans are an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites. Just one cup of cooked kidney beans supplies 177.0% of the daily value for molybdenum.



My elder one loves taco and I make this quite often. I alternate between black bean and kidney bean to make the bean filling and use greek yogurt instead of sour cream. With the goodness of beans and veggie, they make a perfect anytime snack or a wholesome meal for kids.



Ingredients



For the bean filling



Cooked Kidney Beans - 1 1/2 cups(Rinsed and Drained)

Diced Tomatoes - 3/4 Cup

Chopped Onion - 1 (medium size)

Chopped Green Chilies - 1/4 cup (Adjust this according to your taste)

Garlic - 1 clove(minced finely)

Chili powder - 1 tablespoon (Adjust this according to your taste)

Ground Cumin - 1/2 teaspoon

Dried Oregano - 1 teaspoon

Salt - 1/2 teaspoon (or to taste, the )

Garlic powder - 1/4 teaspoon

Pepper powder - 1/4 teaspoon

Mustard powder  - 1/2 teaspoon



Canola or Sunflower oil - 1 tablespoon



For Garnishing



Shredded low fat mexican blend cheese (rennetless)  - 1/3 cup

Large Avocado peeled and cubed - 1

Cherry tomatoes washed, dried and halved - 1 cup

Chopped scallion - 1/2 cup

Chopped Cilantro - 1/4 cup

Salt - 1/2 tsp or to taste

Lemon juice - half or to taste



10 Taco Shells

Greek yogurt - 1/2 cup(optional)



Method



1) In a skillet, saute onion and garlic in oil until tender.

2) Stir in beans, tomatoes, chilies and seasonings, bring to a boil and simmer uncovered for 5 minutes until the mixture thickens and all the water is dried out.

3) Heat oven to 325 degrees F and place the tacos on a cookie sheet and bake for 6 to 7 minutes until crisp.

4) Combine all the garnishing ingredients, add salt and lemon juice and mix thorougly and gently and keep it aside. ( Add salt and lime juice just before serving otherwise, the garnishing ingredients will become watery).

5) Now spoon the bean filling to heated taco shells upto half the shell and top with the garnishing mix as mentioned in 4 and drizzle with greek yogurt for healther alternate to dressing or sour cream and serve immediately.



Note - Old EL Paso stand n stuff taco shells with no trans fat.





Event Participation



1) This goes to JFI-Rajma hosted by Divya an event started by Indira.



2) This also goes to Kids Delight hosted by Srivalli.

3) This dish goes to Garnish the Dish hosted by Pavithra and Nithya.

Posted in: Beans, kidney bean taco, lentil-bean, mexican, snack