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White Bean Tacos

Tasty tacos featuring a triple threat of flavours - white beans, pickled red onions and avocado crema!
Course Dinner & Main Course
Key Ingredient Beans
Dietary Need Vegetarian
Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Servings 6 tacos
Calories 269

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

  • 2 cups (500 mL) cooked or canned white beans, drained & rinsed (see notes)
  • 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

Instructions

  • 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!

Notes

  • White beans include Great Northern, cannellini, white kidney or navy beans.
  • A 19 oz (540 mL) can of white beans, drained & rinsed yields 2 cups (500 mL) cooked beans.
  • Make this recipe gluten free by using corn tortillas instead of the whole wheat tortillas.

Nutrition

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