I’m at it again…Respinning healthy choices from everyone’s all-time favorite recipes! Today’s is one of my favorites: Mexican Food and TACOS!
Typically laden with saturated fat, I’ve respun this popular dish into something that is both healthy, easy to prepare, fun and flavorful for the whole family! Even my children raved about how great these tacos tasted, but here’s the surprise, this is a PLANT-BASED meal with no meat!
If you’re unfamiliar with bulgar wheat, it’s time to get acquainted. Bulgur wheat, unlike many whole wheat products, has not been stripped of its bran and germ. This both allows its texture to closely resemble ground beef, and it best retains the nutrients yielding bulgar wheat a super source of protein, vitamins, minerals, fiber, antioxidants and phytonutrients! That being said, like whole wheat products, bulgur wheat does still contain gluten, so those who are gluten sensitive or suffering from celiac, would want to use this recipe with quinoa, lentils, or beans in place of the bulgur wheat.
This bulgur wheat “taco filling” is so flexible, you could use this sprinkled on a salad, rolled in a tortilla, on nachos or scrambled eggs, or even in veggie chili! You can stop there and boost the flavor with all the traditional toppings, or you can make your tacos pop with my warm, veggie salsa. Get ready for yummy goodness!
Are you ready to discover an amazing dinner that your family will love and request weekly? Try out my PK Healthy Tacos!
HEALTHY TACOS, serves 4
Author: Pacer Kristen
TACO “MEAT” Place broth and seasonings in a medium saucepan. Bring to boil and add bulgar wheat. Cook the bulgur wheat over medium-low heat for approximately 5-10 minutes, stirring occasionally until wheat is soft and easy to chew. Watch pan carefully, adding additional broth if required. Add black beans in the last few minutes of cooking.
- 2 cups bulgar wheat
- 2 cups organic veggie broth
- 1 TBSP chili powder
- 1/4 tsp garlic powder, onion powder, oregano
- 1/8 tsp crushed red pepper flakes
- 1/2 tsp paprika
- 1.5 tsp ground cumin
- 1 tsp salt and freshly ground black pepper
- 1 – 15 oz. can organic, BPA -free black beans, drained and rinsed
- 1 package Ezekiel Taco Size Sprouted Grain Tortillas
WARM VEGGIE SALSA Warm approximately 1 tsp avocado oil in large non-stick skillet. To preserve veggies from overcooking, saute in this order, adding each veggie as the one prior becomes “semi-soft: 2 cups sweet potatoes until semi-soft, then 1 cup onions and 1 cup red bell peppers, and finally zucchini. Just before serving add 1/3 cup chopped cilantro, 1/3 cup chopped tomatoes, and 1 tsp TBSP chopped jalapeño (to taste), and lime juice. Season with garlic powder, salt and pepper to taste.
- 2 cups (approx 1 medium) sweet potato, unpeeled, small diced
- 1 cup yellow onion, small diced
- 1 cup sweet bell peppers, yellow and red, seeded and small diced
- 1 cup zucchini, unpeeled, small diced
- 1/3 cup chopped cilantro
- 1/3 cup diced grape tomatoes
- Fresh jalapeño, diced to taste (approx 1-2 tsp)
- 1 tsp fresh lime juice
- Salt, garlic powder, and pepper to taste
ASSEMBLY: Layer 1/2 to 3/4 cup bulgar wheat taco mixture atop warmed tortillas. Add warm veggie salsa and condiments. **A light sprinkling of cheese may be added for children or those wanting a more “traditional” taco taste.
Garnishes/Condiments: Diced avocado or “easy guac” (smashed avocado with lemon and Himalayan Pink Salt), fresh cilantro, salsa, lime wedges