WMBD Morning Show
Marcy Ruiz, Dietetic Intern
OSF Saint Francis Medical Center
Chipotle Quinoa Tacos
Ready for a fun, festive, and filling meal? Quinoa is an easy substitution for meat to make vegetarian recipes. It is the only grain that is considered complete protein, meaning it has all of its essential amino acids the body needs. This flavorful taco recipe saves you money, calories, and doubles the fiber.
1-7.5 ounce can chipotle peppers in adobo sauce
2 medium tomatoes, halved
1 cup dried quinoa, rinsed
1 cup unsalted vegetable stock
1 cup water
1 Tablespoon olive oil
¼ cup diced white onion
1 garlic clove, minced
1-15 ounce can of kidney beans, rinsed
2 teaspoons ground cumin
1/2 teaspoon salt
Tacos and Toppings
16 corn tortillas
2 limes, cut into wedges
2 avocados, peeled, seeded and sliced
1 cup non-fat plain Greek yogurt, for topping (optional)
1 small bunch of cilantro, chopped
- Add chipotle sauce ingredients in blender and blend until smooth consistency. Set aside ½ cup of this sauce for the quinoa filling.
- Place quinoa, vegetable stock, and water in a medium saucepan. Bring the mixture to a boil, cover the pot, reduce heat to a simmer and cook for 15 minutes or until water is soaked up. Fluff with fork. Cover and set aside.
- In a medium skillet, sauté onion and garlic in olive oil over medium heat for about 3 minutes or until onions are translucent. Stir in the beans, cumin, and salt. Add ½ cup chipotle sauce and all of the quinoa, mix well and cook for another 5 minutes.
- In a separate large skillet over medium heat, warm the tortillas a few at a time, flipping halfway.
- To assemble the tacos, spread ¼ chipotle quinoa filling down the center of the tortilla, squeeze lime wedge into filling, top with 1 slice of avocado, plain Greek yogurt, and a pinch of cilantro.
Per 2 tacos
Total Fat: 11 g
Saturated Fat: 1 g
Sodium: 220 mg
Total Carbohydrate: 54 g
Dietary Fiber: 11 g
Sugars: 3 g
Protein: 9 g