Wednesday, October 7, 2009

Taco with Kidney Bean & Veggies & Awards


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.


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)


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.

Received the following awards from Padma and Shubha.

Received a giant bear hug from Rohini. Thanks friends for sharing these awards with us, really feel happy about it.

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.


Priya said...

Tacos, just love it..that too with kidney bean and veggies, am ready to finish them rite now...gorgeous clicks:)

Lisa said...

Lovely and healthy meal! Now I am craving kidney beans. I will soak some soon.

Padma said...

WOW!!! Looks so tempting... just had my lunch and hungry again...

Anupama said...

I can't take my eyes off of this so colorful and great looking taco. I wish to have some right now :-)

prasu said...

lovely presentation............tacos look yummy....

Mriganayani said...

Looks really good and appetizing!

Wish I can have one right now!

Faiza Ali said...

Tacos with beans and veggies sure is very healthy. Lovely presentation and awesome clicks. And yeah...congrats on all the awards :-)

Home Cooked Oriya Food said...

I love those tacos... Can I get one too ?

Sanghi said...

This sounds new to me.. good click!!

Pavani said...

Healthy and delicious. I love tacos, I think they are so versatile. Congrats on the awards.

Nandini said...

Wow! Very lovely tacos! Looks appetizing!

Soma Pradhan said...

This looks tasty and Colorful..


Looks colorful! Wish to hav a bite!

Tina said...

I luv this one...superb.

Prathibha said...

Oh my god..Its really a treat to the eyes...those small peppers are just amazing to watch..
congrats on the awards..

Sreelekha Sumesh said...

Thanks alot for ur comments..
U got a wonderful blog..Nice Taco,very colourful and lovely pic.

Happy cook said...

Beautiful colours and looks delish.

Sukanya Ramkumar said...

Tacos looks so colorful. Sounds healthy too. Nice recipe. YUM! BTW ur whole blog look so colorful....

Priya Narasimhan said...

lovely new recipe..
the photo is too good and tempting.

Dhanya Nambirajan said...

Taco looks delicious and colorful.

Divya Vikram said...

Taco looks delicious and thanks for sending this for JFI:Rajma event.

Anonymous said...

amazing recipe and click

Shri said...

The tacos look excellent!Congrats on the awards:)

Sanghi said...

Do collrct ur award from my blog..!

♥♥♥Ria♥♥♥ said...

I LOVE Tacos! And yours look perfect!

Mythreyi Dilip said...

I love Tacos, i too prepare tacos filling with kidney beans instead of meat. It is so healthy. Very nice picture.

chakhlere said...

Tacos look lovely. I just love them.

Congrats for the awards.

And the new theme is very beautiful, loved it.

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