Vegan Tacos
Vegan Tacos - Fast food in a smart variation! Photo: Maren tree nursery
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.
(Percentage of daily recommendation)
| Calorie | 530 cal. | (25 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 61 g | (41 %) | ||
| Sugar added | 1.2 g | (5 %) | ||
| Roughage | 14.8 g | (49 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 84.1 μg | (140 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.2 mg | (43 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 139 μg | (46 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 14.2 μg | (32 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 1,235 mg | (31 %) | ||
| Calcium | 89 mg | (9 %) | ||
| Magnesium | 129 mg | (43 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 6.8 g | |||
| Uric acid | 94 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 1 can Kidney beans
- 2 Red onions
- 2 tsps Sambal oelek
- ½ tsp Cumin
- salt
- 4 ozs tender Oats
- 2 Beefsteak tomato
- 1 Lime
- 1 Avocado
- 2 garlic cloves
- Red pepper flakes
- ½ tsp Mustard seed
- ½ tsp Coriander
- 3 Tbsps olive oil
- 1 tsp Raw cane sugar
- 3 Tbsps Baby spinach
- 8 Taco shells
Kitchen utensils
Preparation steps
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.
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.
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.
Meanwhile, in a second pan, fry the onions in the remaining oil, sprinkle with sugar and allow to caramelize.
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.
