Protein-Packed Quinoa Tacos
Elevate your lunch with these Protein-Packed Quinoa Tacos! Loaded with nutritious ingredients, these vegetarian tacos can be whipped up in no time—perfect for a quick and nourishing meal post-workout. The hearty quinoa and creamy refried beans form a delicious base, while the sautéed tomatoes provide a burst of flavor with each bite. Finished with zesty lime and optional toppings like crisp lettuce, queso fresco, and fat-free sour cream, these tacos are a delightful blend of health and taste. Enjoy them guilt-free as an energizing lunch or snack anytime you crave something wholesome and satisfying.
N/A
Servings
150
Calories
9
Ingredients
Ingredients
quinoa
1/2 cup (Rinsed)
refried beans
1 (8 ounce) can (Heated)
roma tomato
1 (Diced)
corn tortillas
3 (Toasted)
Tabasco jalapeño sauce
1 dash (To taste)
lime wedges
3 (For serving)
shredded lettuce
1/4 cup (Optional)
queso fresco
2 tablespoons (Optional)
fat-free sour cream
1 tablespoon (Optional)
Instructions
1
Rinse the quinoa under cold water and cook according to the package instructions, which usually takes about 15 minutes.
2
While the quinoa cooks, dice the roma tomato and sauté it in a medium-heated pan for about 3-5 minutes until tender. Add a dash or two of Tabasco jalapeño sauce during sautéing to enhance the flavor.
3
In a separate container, heat the refried beans on the stove or in the microwave until warm. If making for one serving, use only half the can.
4
Once the tomatoes are cooked, transfer them to a small bowl. Use the same pan to toast each corn tortilla for about one minute on each side, or until warm and slightly crispy.
5
Once the quinoa is ready, lay the warm tortillas on a plate. Spread a generous layer of refried beans over each tortilla, followed by a few spoonfuls of quinoa, and top it off with the sautéed tomatoes.
6
Squeeze fresh lime juice over the tacos, and sprinkle a dash of salt to enhance the flavors.
7
Finish with optional toppings such as shredded lettuce, crumbled queso fresco, and a dollop of fat-free sour cream if desired.
8
Serve immediately and enjoy your deliciously healthy tacos!
Nutrition Information
25.3g
Carbs
7.3g
Protein
Frequently Asked Questions
Frequently Asked Questions
What are Protein-Packed Quinoa Tacos?
They are a nutritious vegetarian taco option featuring a base of quinoa and creamy refried beans topped with sautéed tomatoes.
Are these tacos vegetarian-friendly?
Yes, these tacos are 100% vegetarian and can be made vegan by omitting the cheese and sour cream.
How much protein is in this recipe?
Each serving contains approximately 7.3 grams of protein.
What is the calorie count for these tacos?
This recipe contains 150 calories per serving.
How many carbohydrates are in this dish?
There are 25.3 grams of carbohydrates per serving.
What type of tortillas are used?
The recipe specifies using 3 corn tortillas.
How long does it take to cook the quinoa?
The quinoa typically takes about 15 minutes to cook according to package instructions.
Should I rinse the quinoa before cooking?
Yes, you should rinse the quinoa under cold water before boiling.
How do I prepare the tomatoes?
Dice one Roma tomato and sauté it in a medium-heated pan for 3 to 5 minutes until tender.
What sauce is recommended for adding flavor?
Tabasco jalapeño sauce is used during the sautéing process to enhance the flavor.
How do I heat the refried beans?
You can heat the refried beans in a container on the stove or in the microwave until warm.
What is the best way to warm the tortillas?
Toast each corn tortilla in a pan for about one minute on each side until warm and slightly crispy.
What are the recommended optional toppings?
Optional toppings include shredded lettuce, crumbled queso fresco, and fat-free sour cream.
How many tacos does this recipe make?
The recipe is designed to make 3 tacos using the specified ingredients.
Is this a good post-workout meal?
Yes, it is specifically described as an energizing and nourishing meal perfect for post-workout recovery.
Can I make this recipe in a short amount of time?
Yes, it is an easy recipe that can be whipped up quickly for lunch or a snack.
What type of tomato is best for this recipe?
The recipe specifically calls for one Roma tomato.
How do I assemble the tacos?
Spread refried beans on the tortilla, add quinoa, then top with sautéed tomatoes and lime juice.
Is lime juice necessary?
Fresh lime juice is recommended to be squeezed over the tacos to enhance and brighten the flavors.
What size can of refried beans is needed?
The recipe requires one 8 ounce can of refried beans.
Can I use this recipe for meal prep?
Yes, you can cook the quinoa and sauté the tomatoes in advance and assemble when ready to eat.
Is there any salt in the recipe?
The instructions suggest adding a dash of salt after assembly to further enhance the flavors.
What kind of cheese is used?
Crumpled queso fresco is suggested as an optional topping.
Is this recipe considered a snack or a meal?
It is versatile enough to be served as either a healthy lunch or a satisfying snack.
How much lettuce should I add?
About 1/4 cup of shredded lettuce is suggested for the optional topping.
Can I use a different type of hot sauce?
While Tabasco jalapeño sauce is recommended, you can use any hot sauce you prefer to taste.
Is this recipe low in fat?
The recipe uses fat-free sour cream and healthy grains, making it a generally low-fat, wholesome option.
What texture should the tortillas have?
The tortillas should be toasted until they are warm and slightly crispy.
Does the recipe contain any sugar?
Based on the nutritional data provided, the sugar content is negligible.
Is this an authentic Mexican recipe?
It is a Mexican-inspired dish that uses traditional ingredients like corn tortillas, beans, and queso fresco with a healthy quinoa twist.