I am very excited to share this new recipe with you guys! First, I want to give a shout out to my old high school friend Melissa, who contacted me about a month ago asking for some fresh ideas for tacos. So, I gave it some thought and developed this very versatile and healthy taco and burrito filling - thank you Melissa!! I hope you and your family enjoy!
In this recipe, you will find beans, tofu, and fresh vegetables - and the good thing is, you could easily use a different type of bean, substitute chicken or beef for the tofu, and change up some of the vegetables. I am confident that you will get the same delicious result based on your personal taste preferences.
Heart Healthy Taco and Burrito Filling
- 1/2 of a large sweet onion, chopped
- 2 cloves fresh minced garlic
- 2 large carrots, chopped
- 8 oz. sliced baby bella mushrooms
- 1 red bell pepper, seeded and chopped
- 1 package non-GMO tofu, drained
- 3 cups cooked kidney beans, divided
- 1/2 cup vegetable stock
- 2 tablespoons fresh parsley for garnish
- Kosher salt, fresh ground pepper, and chili powder to taste
- 2 tablespoons olive oil
Step 1: Remove the tofu from its packaging and drain the liquids. Then, wrap in several layers of paper towels to remove the majority of the moisture.
Step 2: Kidney Bean prep - grab your slow cooker, toss in a pound of dry kidney beans, and cover with water. Cook on high for 4 hours, then drain. They should look something like this and be soft but not too mushy...
Step 3: In a skillet over medium high heat, add the olive oil. Slice the tofu lengthwise, and place in the pan, turning until brown and crispy on both sides. Remove from heat and set aside to cool, then chop into bite sized pieces.
Step 4: In the same pan over medium high heat (add more olive oil if needed) add the onions and garlic and saute for 3-4 minutes or until translucent. Next add the carrots, red bell pepper, and mushrooms. Saute until the vegetable are soft.
Step 5: Remove the veggies and set aside. :Then in the same pan (I hate having tons of dirty dishes!) add 2 cups of the cooked beans and mash with a potato masher or a fork. Over medium heat, add the stock and mix well. Season to taste using kosher salt, black pepper, and chili powder - I would also suggest some crushed red pepper flakes for heat if you like. Add the final cup of beans (leave un-mashed).
Step 6: Add the tofu and vegetables into the bean mixture, stirring well to combine. Top with the chopped parsley as a garnish and serve in a hard shell, soft shell, burrito wrap, or on top of fresh greens as a salad!
Hope you enjoy!