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Asparagus Bean Tacos

Heart Healthy Asparagus Bean Tacos Recipe

                   
Asparagus Bean Tacos
Try a fresh spin on taco night with nutrient-rich asparagus, quinoa and zesty black beans. Warming spices like cayenne and cumin give this healthy Mexican-inspired recipe a wow-worthy bite.
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Ingredients
Recipe yields 4 servings
Tacos
1 cup uncooked quinoa
1 1/2 cups low-sodium vegetable broth
1 Tbsp olive oil
1 garlic clove, minced fine
1 bunch asparagus, trimmed and chopped
1/2 tsp ground cumin
1/2 tsp paprika
1/2 tsp onion powder
1/8 tsp cayenne pepper
1/8 tsp salt
Black pepper to taste
1 can (15 oz) small red beans or black beans, rinsed and drained
8 6-inch flour tortillas, warmed
Toppings
2 tomatoes, sliced
1 zucchini, diced
1 avocado, pitted, peeled and smashed
Fresh oregano or cilantro leaves
2 Tbsp pumpkin seeds
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Directions
Tacos
Step 1

Rinse the quinoa under cold water and drain well. Transfer the quinoa to a medium saucepan and add the broth. Bring the broth to a boil over medium-high heat. Lower the heat and simmer, covered, for 25 minutes. Remove from heat and set aside.

Step 2

In a skillet, heat the oil over medium heat. Add the garlic and cook until fragrant, about 1 minute. Add the asparagus and cook for 5 minutes, or until tender.

Step 3

Add the cumin, paprika, onion powder, cayenne, salt and black pepper to taste and cook for 1 minute. Add the red beans and cook for 2 minutes, stirring gently. Remove from the heat.

Step 4

Divide the quinoa among the tortillas. Top with the asparagus mixture and desired toppings.

Time: 45 minutes
Servings: 4
Calories: 257
Make this for: Healthy Kids
Dietary Review:
dietary-image
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian.
Nutrition Info
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Nutrition facts
Serving Size: 2 tacos
Per serving:
calories:257
total fat:6g
sat fat:1g
cholesterol:0mg
sodium:265mg
total carb:40g
fibers:6g
sugars:2g
proteins:10g

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About This Healthy Recipe

Are you a taco-lover who is trying to eat healthier? Then you’ll want to try these meat-free tacos made with black beans, quinoa and asparagus. These heart-healthy tacos are loaded with flavor thanks to zesty spices like cumin, paprika and cayenne pepper. They’re also filled with satiating protein (10g per serving) from the protein-rich beans and quinoa. Not only are these tacos heart healthy, thanks to their low fat, cholesterol and sodium content (they have only 1g of saturated fat, 0mg cholesterol and 265mg sodium per serving), but they also pack a hefty dose of fiber (6g), which is good for your heart. The Mexican-inspired spices will certainly wow your palette, but it’s the combination of fiber and protein that will keep you feeling full and satisfied after eating these delicious tacos. And the best part? Kids will also love them, so this taco recipe is a family-friendly taco night winner!

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Heart Healthy Asparagus Bean Tacos Recipe
Ingredients
Recipe yields 4 servings
Tacos
1 cup uncooked quinoa
1 1/2 cups low-sodium vegetable broth
1 Tbsp olive oil
1 garlic clove, minced fine
1 bunch asparagus, trimmed and chopped
1/2 tsp ground cumin
1/2 tsp paprika
1/2 tsp onion powder
1/8 tsp cayenne pepper
1/8 tsp salt
Black pepper to taste
1 can (15 oz) small red beans or black beans, rinsed and drained
8 6-inch flour tortillas, warmed
Toppings
2 tomatoes, sliced
1 zucchini, diced
1 avocado, pitted, peeled and smashed
Fresh oregano or cilantro leaves
2 Tbsp pumpkin seeds
Directions
Tacos
Step 1

Rinse the quinoa under cold water and drain well. Transfer the quinoa to a medium saucepan and add the broth. Bring the broth to a boil over medium-high heat. Lower the heat and simmer, covered, for 25 minutes. Remove from heat and set aside.

Step 2

In a skillet, heat the oil over medium heat. Add the garlic and cook until fragrant, about 1 minute. Add the asparagus and cook for 5 minutes, or until tender.

Step 3

Add the cumin, paprika, onion powder, cayenne, salt and black pepper to taste and cook for 1 minute. Add the red beans and cook for 2 minutes, stirring gently. Remove from the heat.

Step 4

Divide the quinoa among the tortillas. Top with the asparagus mixture and desired toppings.

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