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White Bean Tacos

Tasty tacos featuring a triple threat of flavours – white beans, pickled red onions and avocado crema! Another great collaboration with @GetJoyfull dietitian Emily Mardell.

Pulse
Beans
Prep Time
20 minutes
Cook Time
10 minutes
Makes
6 tacos

Nutrition

  • Serving Size 1 taco
  • Calories 269
  • Fat 10 g
  • Saturated Fat 2 g
  • Cholesterol 11 mg
  • Carbohydrate 34 g
  • Fibre 8 g
  • Sugars 6 g
  • Protein 11 g
  • Sodium 460 mg
  • Potassium 247 mg
  • Iron 1.5 mg

Ingredients

    Pickled Red Onions

  • 1 red onion, thinly sliced
  • 1 cup (250 mL) vinegar
  • 1 cup (250 mL) water
  • 1 Tbsp (15 mL) salt
  • 1 Tbsp (15 mL) honey

    • Seasoned Beans

  • 1 can (19 oz/540 mL) white beans, drained & rinsed (yields 2 cups/500 mL cooked beans) see tips
  • 1 Tbsp (15 mL) canola oil
  • 2 tsp (10 mL) chili powder
  • 2 tsp (10 mL) cumin
  • 1 tsp (5 mL) garlic powder
  • 1 tsp (5 mL) onion powder
  • 1 tsp (5 mL) black pepper
  • 2 Tbsp (30 mL) water

    • Avocado Crema

  • 1 ripe avocado, pitted & halved
  • 1/2 cup (125 mL) plain Greek yogurt
  • juice of 1 lime
  • salt & pepper to taste

    • Tacos

  • 6 whole wheat or corn tortillas
  • 1/2 cup (125 mL) goat cheese, crumbled
  • handful fresh cilantro, chopped for garnish

Directions

Get pickling! Place sliced red onion in a medium size plastic container or bowl. Bring vinegar, water, honey and salt to a boil in a medium size pot, then pour over raw red onions, cover, transfer to the refrigerator and allow to sit for 2 hours. This can be done ahead of time, even the day before to save time.

Prepare the seasoned beans. Heat oil over medium heat, add beans and cook for 2 minutes. Add seasonings, cook for another 2 minutes, turn off heat and deglaze the pan with the water.

Make avocado crema. Blend all crema ingredients together in a blender or food processor until smooth and creamy.

Build the tacos! Heat tortillas in a shallow frying pan or wrap in a paper towel and microwave until soft and warm. Assemble tacos with seasoned beans, pickled onions and avocado crema. Top with goat cheese and chopped cilantro. Enjoy!

tips

White beans include Great Northern, cannellini, white kidney or navy beans.

Make this recipe gluten free by using corn tortillas instead of the whole wheat tortillas.

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