Nutritious High Fiber Bean Tacos
These Nutritious High Fiber Bean Tacos are a delightful and wholesome option for lunch or snacks. Packed with protein and fiber, they feature low-fat refried beans, rich cheddar cheese, and a vibrant mix of fresh toppings. Perfect for those seeking a healthier meal without sacrificing flavor, these versatile tacos can also be easily personalized with your favorite toppings. Whether you're in the mood for a quick lunch or a tasty snack, these tacos are sure to satisfy your cravings while keeping you energized throughout your day.
2
Servings
200
Calories
6
Ingredients
Ingredients
flax seed whole wheat tortillas
2 (straight from the package)
low-fat refried beans
1/2 cup (warmed)
low-fat cheddar cheese
1/4 cup (shredded)
lettuce
2 leaves (washed and torn)
salsa
1/4 cup (store-bought or homemade)
fat-free sour cream
1/4 cup (straight from the container)
Instructions
1
Begin by warming the low-fat refried beans in a small pot or microwave until heated through, about 1-2 minutes.
2
While the beans are warming, take the flax seed whole wheat tortillas and place them on a microwave-safe plate.
3
Spread 1/4 cup of warmed refried beans evenly on each tortilla.
4
Microwave the tortillas with beans for 30 seconds to make them pliable.
5
Sprinkle 1/8 cup of shredded low-fat cheddar cheese onto each tortilla and microwave for an additional 30 seconds, or until the cheese is melted.
6
Layer on the washed and torn lettuce leaves, followed by the salsa and fat-free sour cream according to your preference.
7
Fold the tortillas over the filling, enclosing the ingredients. Serve immediately and enjoy your nutritious tacos!
Nutrition Information
5g
Fat
28g
Carbs
12g
Protein
9g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What are Nutritious High Fiber Bean Tacos?
They are a wholesome and delicious meal or snack option featuring flax seed whole wheat tortillas, low-fat refried beans, and fresh toppings.
How many calories are in these tacos?
Each serving contains approximately 200 calories.
What is the fiber content per serving?
These tacos are high in fiber, providing 9g per serving.
Are these bean tacos vegetarian?
Yes, this recipe is specifically tagged as a vegetarian recipe.
What type of tortillas are used?
The recipe calls for flax seed whole wheat tortillas.
How many servings does this recipe provide?
This recipe is designed to make 2 servings.
How long should I heat the refried beans?
Warming the refried beans typically takes about 1-2 minutes in a small pot or microwave.
Can I use regular refried beans instead of low-fat?
Yes, though using regular refried beans will increase the fat content compared to the original recipe.
What type of cheese is used in this recipe?
The recipe uses shredded low-fat cheddar cheese.
How much protein is in each serving?
Each serving contains 12g of protein.
Are these tacos considered a healthy snack?
Yes, they are described as a nutritious and wholesome option for either lunch or snacks.
Can I add other proteins like chicken or beef?
While the recipe is vegetarian, you can easily personalize it by adding your favorite protein toppings.
How do I make the tortillas soft and pliable?
Microwave the tortillas with the beans spread on them for 30 seconds to make them pliable.
What are the recommended fresh toppings?
The suggested toppings include washed and torn lettuce, salsa, and fat-free sour cream.
Can I substitute the fat-free sour cream?
Yes, you can use regular sour cream or Greek yogurt, though fat-free sour cream keeps the calorie and fat count lower.
Is this a fast recipe to prepare?
Yes, it is tagged as a quick snack and involves simple microwave steps for fast assembly.
What is the total fat content?
There are 5g of fat per serving in this recipe.
How much salsa is recommended per serving?
The recipe suggests 1/4 cup of salsa for the total recipe, which is 1/8 cup per taco.
Can I make these tacos ahead of time?
It is best to serve them immediately after assembly to prevent the tortillas from becoming soggy.
Is this recipe gluten-free?
No, this recipe uses whole wheat tortillas which contain gluten.
What makes these tacos high in fiber?
The high fiber content comes from the combination of flax seed whole wheat tortillas and refried beans.
Can I warm the ingredients on a stove?
Yes, you can warm the beans in a pot and the tortillas in a dry skillet if you prefer not to use a microwave.
How should the lettuce be prepared?
The lettuce should be washed and torn into pieces before being layered onto the tacos.
How many carbohydrates are in this meal?
There are 28g of carbohydrates per serving.
Can I use black beans instead of refried beans?
Yes, you can substitute whole black beans, though the texture and assembly will differ from using refried beans.
What is the specific serving size for this recipe?
The recipe makes 2 tacos, so a serving size is typically one taco.
Does this recipe contain any added sugar?
Based on the nutritional data provided, there is no significant sugar content listed.
Is this recipe suitable for a low-fat diet?
Yes, with only 5g of fat and the use of low-fat cheese and beans, it is suitable for low-fat diets.
How do you assemble and fold the tacos?
Spread beans and cheese, melt, add toppings, and then fold the tortilla over the filling to enclose it.
Can I use homemade salsa for this recipe?
Yes, the recipe allows for either store-bought or homemade salsa.