Guilt-Free Fast Food

Vegan Tacos

4.666665
Average: 4.7 (3 votes)
(3 votes)
Vegan Tacos

Vegan Tacos - Fast food in a smart variation! Photo: Maren tree nursery

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Health Score:
8,7 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
530
calories
Calories

Healthy, because

Even smarter

Nutritional values

These tacos are a great recipe for vegagns, as they are rich in protein and iron that is hard to find outside of meat.

These bean balls can also be prepared with white beans or chickpeas. 

1 serving contains
(Percentage of daily recommendation)
Calorie530 kcal(25 %)
Protein15 g(15 %)
Fat25 g(22 %)
Carbohydrates61 g(41 %)
Sugar added1.2 g(5 %)
Roughage14.8 g(49 %)
1 Portion
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E5.2 mg(43 %)
Vitamin K84.1 μg(140 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.2 mg(43 %)
Vitamin B₆0.5 mg(36 %)
Folate139 μg(46 %)
Pantothenic acid0.9 mg(15 %)
Biotin14.2 μg(32 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C43 mg(45 %)
Potassium1,235 mg(31 %)
Calcium89 mg(9 %)
Magnesium129 mg(43 %)
Iron4.4 mg(29 %)
Iodine6 μg(3 %)
Zinc2.6 mg(33 %)
Saturated fatty acids6.8 g
Uric acid94 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 can Kidney beans
2 Red onions
2 teaspoons Sambal oelek
½ teaspoon Cumin
salt
4 ounces tender Oats
2 Beefsteak tomato
1 Lime
1 Avocado
2 garlic
Red pepper flakes
½ teaspoon Mustard seed
½ teaspoon Coriander
3 tablespoons olive oil
1 teaspoon Raw cane sugar
3 tablespoons Baby spinach
8 Taco shells
How healthy are the main ingredients?
Kidney beansOatsolive oilCuminsaltLime
Preparation

Kitchen utensils

1 Knife, 1 Sieve, 1 Mortar, 1 Non-stick pan

Preparation steps

1.

Drain the beans and mash them in a bowl with a fork. Peel onions and chop one onion finely, cut the rest into rings. Add chopped onion together with Sambal Oelek, cumin, salt and oat flakes to the kidney beans, pour 3 ounces of hot water over them, mix and leave to stand for 10 minutes.

2.

In the meantime, wash the tomatoes, cut out the stem in a wedge shape and finely dice the flesh. Squeeze the lime. Cut the avocado in half, remove the core, remove the flesh from the skin, dice and mix directly with lime juice. Peel garlic, chop finely and add to the avocado cubes together with tomatoes. Grind mustard and coriander seeds in a mortar and season the salsa with the chili flakes and salt.

3.

Form about 25-30 small balls from the kidney bean dough and fry them on all sides in a pan with 2 tablespoons of hot oil at medium heat.

4.

Meanwhile, in a second pan, fry the onions in the remaining oil, sprinkle with sugar and allow to caramelize.

5.

Wash the spinach, spin dry and add to the tacos together with the tomato and avocado salsa. Place kidney bean balls on top and garnish with caramelized onions.