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GRMC Nutrition Recipe: Farmers' Market Tacos with Cilantro "Crema"

This recipe is flexible – feel free to substitute whatever fresh vegetables are available, and the type of beans doesn't matter, as long as the beans are cooked without added fat or salt, or you use canned beans labeled "No salt added". Look for reduced sodium salsa as well – two tablespoons of some commercial salsas can contain 200 mg or more of sodium.

1 tablespoon oil (olive, grapeseed, avocado, peanut, or coconut oils recommended)

4 cloves garlic, minced (allow to sit for about 10 minutes prior to cooking, if you have time)

1 ripe avocado, cubed

2 cups of cooked black beans (about two small cans or one 28 oz can, drained and rinsed)

8 oz raw spinach (about four cups)

4 oz mushrooms

1 large zucchini

1 large onion

¼ head of red cabbage

Vinegar (red wine or apple cider are good; about a half-cup or so in total)

½ cup pepitas (pumpkin seeds, raw or roasted but unsalted)

8 corn tortillas

"Crema": 1 cup plain low-fat Greek-style yogurt and a large handful of cilantro (stems and leaves, washed and air-dried), plus a small pinch of salt.

Directions: Prep the vegetables, including mincing the garlic, cubing the avocado, slicing the mushrooms and zucchini, and thinly slicing the red cabbage and onion. Place the red cabbage and about one-quarter of the onion in a bowl, and cover with the vinegar, a pinch of sugar and a small pinch of salt, and let sit for at least 10 minutes before using.

Prep the crema: add the yogurt, cilantro, and salt to a blender or food processor and blend until smooth, scraping down the bowl several times. Pour into a small bowl and keep cold until ready to use.

Heat a tablespoon of oil in a large skillet on medium-high until shimmering but not smoking, then throw in onion and cook for about two minutes, then follow with the zucchini and mushrooms. After about two more minutes, add the garlic and cook until fragrant but not starting to brown and remove the pan from the heat.

Warm the tortillas (NOT by frying them), and put two tortillas on each plate, then fill each with beans, then the cooked vegetable mixture, and top with avocado, the pickled cabbage/onion, and a tablespoon of pepitas per taco. Enjoy!

Categories: GRMC NUTRITION MINUTE

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