Makes 10 tacos
For an almost instant meal, one of the fastest yet nutritionally balanced combinations you can serve is the well-loved taco. Just warm the shells and beans, chop the veggies, and set out the colourful fillings in pretty bowls. Let people assemble their own to suit their individual preferences and create their favourite combinations. If you prefer burritos, replace the taco shells with soft tortillas. In some families or at gatherings with mixed dietary needs, a meal of tacos is welcome, as it can allow the inclusion of non-vegan options, such as grated dairy cheese.
1 can (14 ounces/398 mL) vegetarian refried beans
10 taco shells or soft tortillas
2 cups (500 mL) shredded lettuce
1 cup (250 mL) chopped tomato
1 carrot, grated
1 ripe avocado, chopped
1 cup (250 mL) salsa
1 cup (250 mL) grated non-dairy cheese (optional)
Put the refried beans in a small pan and warm through. If the refried beans are too thick, add 1 tablespoon (15 mL) or more of water to thin them. Warm the taco shells in a 250°F (120°C) oven for 1 to 2 minutes. Put out the warm taco shells, warm beans, lettuce, tomato, carrot, avocado, salsa, and cheese in serving bowls, allowing for individual assembly.
Per taco: calories: 145, protein: 4 g, fat: 7 g, carbohydrate: 19 g (1 g from sugar), dietary fibre: 5 g, calcium: 52 mg, iron: 2 mg, magnesium: 42 mg, phosphorus: 91 mg, potassium: 397 mg, sodium: 293 mg, zinc: 1 mg, thiamin: 0.1 mg, riboflavin: 0.1 mg, niacin: 1 mg, vitamin B6: 0.2 mg, folate: 55 mcg, pantothenic acid: 0.4 mg, vitamin B12: 0 mcg, vitamin A: 102 mcg, vitamin C: 13 mg, vitamin E: 1 mg, omega-6 fatty acids: 1.5 g, omega-3 fatty acids: 0.1 g
Percentage of calories from protein 11%, fat 39%, carbohydrate 50%