Recipe: Easy Veggie Tacos

Recipe: Easy Veggie Tacos
4.04 (80.83%) 169 votes

This recipe for Veggie Tacos comes from staff member Ángela.

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Below is an approximation of this video’s audio content. To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video.

  1. Make the cashew cream: 

    1½ cups raw cashews (220g)

    ¾ cup water (180ml)

    2 tablespoons apple cider vinegar

    3 tablespoons lemon juice (1 small lemon)

    Blend until smooth, then set aside. Note: If you are not using a high-speed blender, boil water and soak the cashews for 15 minutes, then drain, rinse and proceed with recipe.

  2. Add a few tablespoons of water to a pan and turn heat to medium. Add the veggies and spices and sauté until soft:

    ½ cup corn kernels (100g)

    1 cup diced onion (1 small onion)

    1½ cups chopped mushrooms (100g)

    2 cups chopped bell peppers (2 bell peppers)

    ½ teaspoon smoked paprika

    ¼ teaspoon chili powder

    ¼ teaspoon garlic powder

    ¼ teaspoon ground turmeric

    Pinch of black pepper

  3. Assemble the ingredients (see below for homemade salsa, guacamole, and refried beans): 

    Corn tortillas

    Salt-free refried beans

    Shredded lettuce 

    Sautéed veggies

    Salt-free guacamole

    Salt-free salsa or pico de gallo

    Cashew cream

    Garnish with cilantro and fresh chili

Simple Salsa: 

Ingredients

9 vine tomatoes

1 serrano pepper

1 medium yellow bell pepper

1/2 red onion

1 garlic clove

juice of 1/2 lemon

pinch of black pepper

optional: 1 teaspoon date syrup and a handful of cilantro

Method

1. Chop all the ingredients roughly and transfer to a food processor. Process until mostly smooth, leaving some texture.

2. In a pot, cook on medium heat for 15 minutes. Let cool in the pot, then transfer to the refrigerator to chill and set before serving.

Guacamole:

Ingredients

3 Hass avocados

1/2 cup chopped cherry tomatoes

1/2 cup chopped red onion

1 garlic clove, chopped

5 tablespoons lemon juice

optional: handful of cilantro 

Method

1. Mash avocados with a fork until soft and creamy.

2. Add lemon juice and mix well.

3. Add remaining ingredients and mix again. 

Unfried Refried Beans:

Ingredients

3 cups cooked cannellini beans, drained and rinsed or 2 15.5 oz BPA-free cans or Tetra Paks

1 small red onion, chopped

1/2 teaspoon garlic powder

1 1/2 teaspoon smoked paprika

1/2 teaspoon turmeric powder

pinch of black pepper

Method

1. In a skillet, cook the onion with a splash of water for 7 minutes or until soft. You can keep adding water to stop the onion from burning or sticking to the pan.

2. Rinse the beans and transfer into a microwave-safe bowl. Heat in the microwave for 30 seconds. Use a potato masher or a fork to mash the beans until they become a paste.

3. Add spices and mix well. Then add the onion and mix again. 

Please consider volunteering to help out on the site.

Image: Kristina DeMuth

Below is an approximation of this video’s audio content. To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video.

  1. Make the cashew cream: 

    1½ cups raw cashews (220g)

    ¾ cup water (180ml)

    2 tablespoons apple cider vinegar

    3 tablespoons lemon juice (1 small lemon)

    Blend until smooth, then set aside. Note: If you are not using a high-speed blender, boil water and soak the cashews for 15 minutes, then drain, rinse and proceed with recipe.

  2. Add a few tablespoons of water to a pan and turn heat to medium. Add the veggies and spices and sauté until soft:

    ½ cup corn kernels (100g)

    1 cup diced onion (1 small onion)

    1½ cups chopped mushrooms (100g)

    2 cups chopped bell peppers (2 bell peppers)

    ½ teaspoon smoked paprika

    ¼ teaspoon chili powder

    ¼ teaspoon garlic powder

    ¼ teaspoon ground turmeric

    Pinch of black pepper

  3. Assemble the ingredients (see below for homemade salsa, guacamole, and refried beans): 

    Corn tortillas

    Salt-free refried beans

    Shredded lettuce 

    Sautéed veggies

    Salt-free guacamole

    Salt-free salsa or pico de gallo

    Cashew cream

    Garnish with cilantro and fresh chili

Simple Salsa: 

Ingredients

9 vine tomatoes

1 serrano pepper

1 medium yellow bell pepper

1/2 red onion

1 garlic clove

juice of 1/2 lemon

pinch of black pepper

optional: 1 teaspoon date syrup and a handful of cilantro

Method

1. Chop all the ingredients roughly and transfer to a food processor. Process until mostly smooth, leaving some texture.

2. In a pot, cook on medium heat for 15 minutes. Let cool in the pot, then transfer to the refrigerator to chill and set before serving.

Guacamole:

Ingredients

3 Hass avocados

1/2 cup chopped cherry tomatoes

1/2 cup chopped red onion

1 garlic clove, chopped

5 tablespoons lemon juice

optional: handful of cilantro 

Method

1. Mash avocados with a fork until soft and creamy.

2. Add lemon juice and mix well.

3. Add remaining ingredients and mix again. 

Unfried Refried Beans:

Ingredients

3 cups cooked cannellini beans, drained and rinsed or 2 15.5 oz BPA-free cans or Tetra Paks

1 small red onion, chopped

1/2 teaspoon garlic powder

1 1/2 teaspoon smoked paprika

1/2 teaspoon turmeric powder

pinch of black pepper

Method

1. In a skillet, cook the onion with a splash of water for 7 minutes or until soft. You can keep adding water to stop the onion from burning or sticking to the pan.

2. Rinse the beans and transfer into a microwave-safe bowl. Heat in the microwave for 30 seconds. Use a potato masher or a fork to mash the beans until they become a paste.

3. Add spices and mix well. Then add the onion and mix again. 

Please consider volunteering to help out on the site.

Image: Kristina DeMuth

Doctor's Note

I’m excited to bring you another series of recipe videos, created with our team in-house. Today’s recipe is brought to you by Ángela, our Spanish Social Media and Program Coordinator.

Over the next couple of months, we will also have videos for Veggie Mac-n-Cheese and Soba Noodle Soup.

To see the other recipe videos we have so far, check out:

For the full recipe, click the transcript button or go to the recipe page: Easy Veggie Tacos.

If you haven’t yet, you can subscribe to my videos for free by clicking here.

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