Oil-Free Tacos With Bean Mince & Salsa
Ingredients
Metric
160 g frozen corn
60 ml water
40 g cornstarch
2 leaves lettuce, chopped
Filler Mince:
240 g ~ 1 can cooked beans, any
60 g soy mince (TVP)
120 ml water
30 g ~ 2 tbsp tomato paste
1 tsp agave or maple syrup
1 tsp onion powder
1 tsp paprika or cayenne
½ tsp salt
Salsa:
400 ml ~ 1 can chopped tomatoes
1 tsp apple cider vinegar
1 tsp garlic powder
½ tsp ground cumin
½ tsp salt
US
1 cup frozen corn
¼ cup water
4 tbsp cornstarch
2 leaves lettuce, chopped
Filler Mince:
8 oz ~ 1 can cooked beans, any
2 oz soy mince (TVP)
½ cup water
2 tbsp tomato paste
1 tsp agave or maple syrup
1 tsp onion powder
1 tsp paprika or cayenne
½ tsp salt
Salsa:
13 oz ~ 1 can chopped tomatoes
1 tsp apple cider vinegar
1 tsp garlic powder
½ tsp ground cumin
½ tsp salt
MAKES4 tacos / 2 portions
PREP TIME15 minutes
COOKING TIME25 minutes
TOTAL TIME40 minutes
Steps
1Preheat the oven to 200°C (400°F) Fan. Add frozen corn and water to a mini food processor.
2Blend until pureed.
3Add cornstarch.
4Blend until smooth.
5Scoop 4 portions of the batter on top of a baking tray lined with baking paper.
6Spread the batter using a spoon. Bake in the middle of the oven for 15 minutes.
7In the meantime, make the filler. Add water, tomato paste, syrup, onion powder, paprika (or cayenne, if you like it spicy) and salt to a small mixing bowl.
8Whisk to combine. Rinse and drain kidney beans. Add rinsed beans and soy mince (TVP).
9Mix to combine and set aside to soak.
10Make salsa. Add chopped tomatoes, vinegar, garlic powder, ground cumin and salt to a mixing bowl.
11Mix to combine.
12Carefully peel the tostadas off the baking paper and flip them over.
13Load each one with the filler.
14Fold and return to the oven.
15Bake for 5 minutes for semi-crispy tacos or 10 minutes to crispy and crunchy tacos.
16Transfer to a plate and top with chopped lettuce. Serve with salsa on the side.
Nutritional Info
Makes 4 tacos / 2 portions
440 Calories per portion
30g protein
80g carbohydrates
15g fiber
2g fat
440 Calories per portion
30g protein
80g carbohydrates
15g fiber
2g fat
High in Vitamins B1, B2, B3, B5, B6, Folate
High in Calcium
High in Copper
High in Iron
High in Magnesium
High in Manganese
High in Phosphorus
High in Potassium
High in Selenium
High in Zinc
High in Calcium
High in Copper
High in Iron
High in Magnesium
High in Manganese
High in Phosphorus
High in Potassium
High in Selenium
High in Zinc
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