Healthy Black Bean, Toasted Quinoa, and Feta Cheese Tacos Recipe

Healthy Black Bean, Toasted Quinoa, and Feta Cheese Tacos Recipe
Healthy Black Bean, Toasted Quinoa, and Feta Cheese Tacos Recipe | https://saltandwind.com Things you may not know about me: I've had the same car since I was 16. So, in that old school Mercedes,  there are some awesome artifacts that pop up e...
Skill
Course
Cuisine
Ingredients
12
Hands-On Time
15 minutes
Total Time
15 minutes
Yield
8 tacos
Servings
3 to 4
Diet
Season
Healthy Black Bean, Toasted Quinoa, and Feta Cheese Tacos Recipe | https://saltandwind.com
Skill
Beginner
Course
Lunch
Cuisine
Mexican
Ingredients
12
Hands-On Time
15 minutes
Total Time
15 minutes
Yield
8 tacos
Servings
3 to 4
Diet
Vegetarian
Healthy Black Bean, Toasted Quinoa, and Feta Cheese Tacos Recipe | https://saltandwind.com

Things you may not know about me: I've had the same car since I was 16. So, in that old school Mercedes,  there are some awesome artifacts that pop up every once in a while. Things I've found most recently include a Hello Kitty mechanical pencil, a 90s-era scrunchie, that Bob Marley album I had on repeat in high school, lots of change, an old Tortilla chip (eeeew, I know!) that I swear is completely my brother's fault.I have no problem blaming my brother because, he's had a habit of eating in my car ever since high school.

We'd go car cushion scavenging and have just enough change to hit up the El Pollo Loco Dollar Menu, where we'd religiously order BRC (beans, rice, cheese) burritos. We don't hit up EPL anymore, but I wanted to give my brother a recipe that was just as simple and healthier. So this is my twist on the BRC, aka the BQC (beans, quinoa, cheese) taco. No, it's in no way a traditional Mexican street taco but it is a super quick, easy, and healthy meal so, make some quinoa, keep some beans on hand, and then you'll be set to make this on the spot. 

Ingredients

  • 3 tablespoons canola and grapeseed oil
  • 6 medium garlic cloves

    thinly sliced

  • 2 medium red onions

    sliced into 1/2-inch rings

  • kosher salt
  • 1 pinch cumin seeds

    or 1/2 teaspoon ground cumin

  • 2 cups cooked black beans
  • 1/2 cup low-sodium vegetable broth, chicken broth, or water
  • 16 small corn tortillas
  • 1 cup cooked quinoa

    cooled

  • 1/2 cup crumbled feta cheese
  • Your favorite salsa

    for serving

  • firm-ripe avocado

    for serving

Instructions

To Cook The Onions: Heat half of the oil in a large nonstick frying pan or cast iron pan in a large frying pan over medium heat. When the oil shimmers, add garlic and cook until fragrant, about 1 minute. Add onion, season with salt, and cook, stirring occasionally, until softened and golden brown, about 10 minutes. If you have time, go ahead and continue to cook the onions on medium-low heat for another 15 minutes, stirring occasionally, in order to caramelize them and get even more flavor in the final tacos. 

Tip

If you have time, make our Frijoles De Olla and use them here because they'll add a TON of flavor. FYI, the bean and onion mixture can be made through this step up to two days ahead. Store refrigerated in an airtight container and heat up before serving.

For The Bean Mixture: Stir in cumin, beans, and stock or water and scrape the bottom of the pan to incorporate any browned bits. Cook until the mixture is simmering and the liquid is reduced so it's just coating the bottom of the pan. Taste and add more salt or cumin, as desired. Set aside.

To Make Toasted Quinoa: Use the quinoa as is or make it crunchy by doing the following: place a large nonstick or cast iron pan over medium-high heat and add the oil. When the oil shimmers, add the quinoa and spread out so that it evenly covers the bottom of the pan. Cook, stirring occasionally, until it’s golden brown (about 15 minutes). Pull the quinoa off the burner or out of the oven just as it’s golden brown then let it cool in the pan. 

Tip

To toast more than 2 cups, spread it on a rimmed baking sheet, and cook in a 400°F oven, stirring occasionally, until golden brown.

To Warm The Tortillas: Heat the oven to 400°F and arrange a rack in the middle. Brush the remaining 2 tablespoons of oil on one side of each tortilla and arrange the tortillas in a single layer on a rimmed baking sheet (it's okay if they overlap slightly). Transfer the tortillas to the oven and bake just until the oil is heated, the tortillas puff slightly, they're warmed through, and they're still pliable -- don't let them get crispy -- then remove them from the oven.

Tip

If you don't have the patience to put the tortillas in the oven, here are two more options: In The Microwave: To heat the tortillas, do one of the following: wrap them in foil and warm them in a 350°F oven; wrap them in a clean kitchen towel and microwave them for 30 seconds. On The Stovetop: toast each tortilla over a gas flame until it is just puffed up and lightly charred.

To Serve The Tacos: Heat up tortillas, double them so you use two tortillas for each taco, then top with onion-bean mixture, a few spoonfuls of quinoa, and a crumble of cheese, some salsa and avocado and serve.

Footnotes

https://saltandwind.com/recipes/52-bean-quinoa-feta-cheese-tacos-recipe

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