June 8, 2009

Quinoa Tacos

Dear Cancer Project supporter,

Quinoa is a nutritious grain that is native to South America. It is high in protein and can be used as a substitute for rice. Quinoa is gluten-free, so you may create a burrito bowl or use large lettuce leaves instead of the flour tortilla to make this recipe acceptable for those with a gluten allergy.

Directions

Makes 12 tacos

4 cups water
1/4 teaspoon salt, to taste
2 cups dry quinoa
3 cups cooked black beans
2 garlic cloves, crushed
12 flour tortillas
2 cups low-fat guacamole
3 tablespoons chopped fresh cilantro
5 cups chopped romaine lettuce
1 cup salsa 

Boil water with salt. Add quinoa. Reduce to medium-low and cook for 20 minutes. Set aside.

Cook beans and garlic in a shallow pan on medium-low heat for 5 minutes.

Fill tortillas with quinoa, beans, guacamole, and cilantro. Top with lettuce and salsa.

Keep leftover taco ingredients in separate covered dishes and refrigerate. Quinoa and beans should stay fresh for about three days. Wrap tortillas to prevent them from drying. Tortillas should stay fresh for about seven to 10 days in the refrigerator and can be frozen for longer storage. Chopped romaine and cilantro are best when used within one to two days.

Nutrition Information

Per taco: 

358 Calories
7.5 g Fat
1.4 g Saturated Fat
18.8% Calories from Fat
0 mg Cholesterol
 
13 g Protein
61.1 g Carbohydrate
4.5 g Sugar
10 g Fiber
 
1188 mg Sodium
133 mg Calcium
5.9 mg Iron
8.6 mg Vitamin C
791 mcg Beta-Carotene
1.3 mg Vitamin E

This recipe is from the NEW BOOK         

The Cancer Survivor’s Guide: Foods that Help You Fight Back! 

For answers to questions about specific ingredients and the nutritional implications for cancer prevention and survival click here.

 
   View The Cancer Project Recipe of the Week Archive.

Resources | Protective Foods

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through nutrition education and research.