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Stanford Health Care

Soft Tacos with Southwestern Vegetables

PART OF: NUTRITION SERVICES FOR CANCER PATIENTS > ALL RECIPES

These meatless soft tacos are stuffed with sauted vegetables and topped with salsa. To make it a meal, serve with Spanish rice, a tossed green salad with red wine vinegar dressing, and cantaloupe cubes.

Serves:  4

Per Serving:  2 tacos include 295 calories, 6g fat (1g saturated fat), 55g carbs, 10g protein, 10g fiber, 0 mg chol, 221mg sodium

NOTE:  This recipe is OK for those on the LMD (Low Microbial Diet), IF the vegetables are well-cooked and the salsa is from the jar...NO FRESH CILANTRO!

Ingredients:

1 Tbsp olive oil

1 medium red onion, chopped

1 cup diced yellow summer squash

1 cup diced green zucchini

4 medium tomatoes, seeded and chopped

1 cup canned pinto or black beans, rinsed and drained

3 large garlic cloves, minced

1 jalapeno chili, seeded and chopped

½ cup chopped fresh cilantro

8 corn tortillas

1 cup fresh corn kernels, or 1 cup frozen corn

½ cup smoke-flavored salsa (or regular flavored)

Cooking Directions:

  1. In a large saucepan, heat the olive oil over medium heat. Add the onion and cook until soft. Add the summer squash and zucchini, and continue cooking until tender, about 5 minutes.  Stir in the garlic, tomatoes, jalapeno, corn kernels and beans. Cook until the vegetables are tender-crisp, about 5 minutes. Add the cilantro and remove from the heat.
  2. Heat a dry, large frying pan (without a nonstick surface) over medium heat. Add 1 tortilla to the hot pan and heat until softened, about 20 seconds per side. Repeat with the remaining tortillas.
  3. To serve, divide the tortillas among individual plates. Spread an equal amount of the vegetable mixture on each tortilla. Top each with 2 tablespoons of the salsa. Serve immediately. 

Recipe from: The Mayo Clinic