Quinoa Chickpea Taco Filling

Try these if you are in the mood for chicken tacos.

Because of its granular consistency and the fact that it is a complete protein, quinoa makes a great stand-in for lean ground beef or turkey in tacos. The combination of corn and garbanzo beans adds more protein, just in case you didn't get enough with the quinoa. For more variety you could also use lentils, peas, corn, or beans instead of the chickpeas. This filling is also good in enchiladas, burritos, chimichangas, sloppy joes, etc.

I prefer my tacos on soft corn tortillas, with lettuce, tomatoes, and a little sour cream.

Quinoa Chickpea Taco Filling

1 cup quinoa
1/2 tablespoon extra-virgin olive oil
1 large onion, diced
2 cloves garlic, chopped
1 large carrot, shredded
1 cup water
1 cup vegetable broth
1/2 teaspoon cumin
1/4 teaspoon smoked paprika
2 tablespoons salsa
1 cup garbanzo beans
1/2 cup corn kernels
1/2 tablespoon extra virgin olive oil
1/2 cup crumbled feta cheese
salt and pepper to taste

1- Rinse the quinoa on a strainer under running cold water for a couple of minutes. This is very important. Quinoa grains are covered with some kind of natural insect repellent, and that coating can be bitter if not removed before cooking. I rinsed mine on a fine strainer with the water sprayer on my sink and the resulting dish was not bitter at all.

2- In medium pot, heat oil and sautee onion and garlic for 5 minutes on medium-low heat. Add carrot and continue to sautee for another 5 minutes, or until the carrot is tender.

3- Add quinoa, water, broth, salsa, cumin, and paprika. Simmer covered for 20 minutes on med-low heat, until all the liquid is absorbed.

4- Toss in the garbanzos, corn, oil, and cheese. Mix well.

Nutrition Facts
Serving Size 59 g (about 1/4 cup)
Calories 146
Calories from Fat 35
Total Fat 3.9g 6%
Saturated Fat 1.2g 6%
Cholesterol 6mg 2%
Sodium 92mg 4%
Total Carbohydrates 22.0g 7%
Dietary Fiber 4.3g 17%
Sugars 2.9g
Protein 6.5g
Vitamin A 1% • Vitamin C 3%
Calcium 6% • Iron 10%
Nutrition Grade A
* Based on a 2000 calorie diet