BEEF OR VEGETARIAN TACOS

Mexican food ranks in my top favourite cuisines. I think its all the bright colours that incite me, as well as the exquisitely seasoned food. I love making tacos on the weekend, as it is easy, inexpensive and always brings a big, goofy smile to my husbands' face! I have made and eaten both the meat and vegetarian taco options listed below and highly recommend both. 

INGREDIENTS

Taco Mince / Vegetarian Beans

• 500g extra-lean beef mince 
• 1 x 435g tin of 99% fat free refried beans - for a Vegetarian Option add 2 of these tins and omit the mince 

• 2 teaspoons ground coriander, 2 teaspoons ground cumin & 1/4 teaspoon chilli flakes
• OR 2 tablespoons taco seasoning
• 1 teaspoon extra virgin olive oil 

Fillings

• 1 teaspoon extra virgin olive oil 
• 1/2 small red onion, chopped into thin slices
• 1 medium red capsicum, seeded & cut into thin slices
• 1 medium green capsicum, seeded & cut into thin slices
• 12 taco shells, warmed up in a 200 degree celsius oven (fan-force) for around 8 minutes 
• 1 large or 2 small ripe avocado/s
• 1 tablespoon lime juice
• 1 large tomato, finely diced 
• 1 garlic clove, crushed or finely chopped
• Optional - 1 teaspoon ground coriander 
• 1/4 cup reduced-fat grated cheese 

COOKING 

Taco Mince / Vegetarian Beans 

1. Combine all ingredients together and marinade in fridge for 10 minutes. For the meat option: combine the mince, 1 tin of refried beans and either the spices or taco seasoning. For the vegetarian option: combine 2 tins of refried beans and either the spices or taco seasoning. 

2. Use this marinating time to prepare the guacamole by mashing the avocado in a medium bowl. Add the lime juice, tomato, garlic, ground coriander (if using), a pinch of ground black pepper and sea salt. Taste and add more of one ingredient if need be. 

3. Heat 1 teaspoon of oil in a large frying pan over medium heat, swirling to coat the pan. Add the onion slices to pan and cook for 1 minute before adding the capsicum slices. Stir frequently for around 3-4 minutes or until the onion and capsicum are lightly charred. Remove from heat and keep warm. 

4. After the marinating time is up, remove the mince/beans from the fridge and heat 1 tablespoon of oil in a large frying pan over medium heat, swirling to coat the pan. Add the mixture to the pan and cook, stirring frequently and breaking up lumps with a large spoon. When all beef is browned and no red flesh remains or when the refried beans are smooth and not lumpy, remove from heat and cover to remain warm. 

Serve the toasted tacos with taco mince or beans, topped with the cooked onion & capsicum and guacamole. Sprinkle with grated cheese. 

Serves  / 4 or 3 tacos each 
Total Preparation & Cooking time / 30 minutes 

x Emily 

BLACK BEAN TACO BAKE

I’ve gone crazy for black beans recently. I’m so glad they have come in my life as they are fast becoming my substitute for rice or other grains. Today’s dinner was a dish I invented whilst walking my little puppy Buddy this afternoon. I suppose it’s similar to nachos. Whilst the recipe does seem detailed and time-consuming, there are a few shortcuts that you can take- for example, you can buy already cooked black beans instead of soaking them for 4 hours first and then cooking for 30 minutes. You can buy pre-made taco seasoning if you do have the spices to make your own. You can add cheese and/or light sour cream if you do not have a dairy allergy, however this does increase the calories. One tip- keep an eye on the oven as the taco shells do crumble quickly and can become mashed. Do not watch sex and the city and leave them for a whole episode- whoops!

INGREDIENTS


Filling

• 8-10 jumbo tacos, roughly torn 
• 1 red onion, finely chopped
• 1 medium green capsicum, finely chopped
• 1 x 800g tin diced tomatoes 
• 2 shallots, finely chopped
• coconut oil, liquid form
• 1 cup black beans (either raw black beans or 400g tin cooked black beans)
• 3 cups vegetable stock 
• Optional- light grated cheese
• Optional- a few slices of gluten free ham, finely torn

Taco seasoning 

• 1 teaspoon smoked paprika
• 1 teaspoon ground coriander
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1/4 teaspoon chilli powder
• 1 teaspoon mustard powder
• 1/4 sea salt 

Guacamole

• 1 ripe avocado, 
• 2 garlic cloves, minced or finely chopped
• 1 teaspoon lime juice
• sea salt to season

COOKING 

1. If using raw black beans, soak in a large saucepan overnight or for at least 4 hours, making sure that there is three times as much water as beans. After soaking, drain well. (If you are using already cooked black beans, skip step 1 & 2). 

2. Heat 3 cups vegetable stock in a medium saucepan with the black beans. Bring to the boil, then simmer for 30 minutes or until beans are cooked and tender. Remove from heat and drain. (Tip- taste 4-5 beans to make sure that they are all tender). 

3. Whilst performing step 1 & 2, preheat fan-forced oven to 200 degrees celsius. Lightly grease a deep overproof pan with coconut oil. Add torn taco shells, tomatoes, red onion, ham and capsicum. Make taco seasoning or use pre-made taco seasoning. Combine taco seasoning with drained black beans and toss to combine. Pour beans over the vegetable mixture and toss well. Sprinkle cheese over the top, if not dairy intolerant. Bake for 15-20 minutes, then serve with homemade guacamole and shallots sprinkled on top. 

Serves / 4 

Total Preparation time / 4 hrs 30 minutes (if cooking black beans from scratch) / 30 minutes

Total Cooking time / cooking black beans from scratch - 50-55 minutes / already prepared black beans - 20-25 minutes

x E

BEEF TACOS

Mexican food ranks in my top favourite cuisines. I think its all the bright colours that incite me, as well as the exquisitely seasoned food. The  recipe below is gluten and dairy free, but cheese and sour cream can be added (just make sure it is light!). Flour wraps can be used instead of tacos as well. If not a big fan of tacos, you can buy Byron Bay Corn chips or any other lightly salted corn chips and use them as the base with meat and fillings on top, like make-shift nachos. This is a perfect weekend night meal whilst watching the AFL….hold on I live in Queensland…of course I meant Rugby Union/League...

INGREDIENTS


Taco Mince 

• 600g extra-lean beef mince 
• 2 teaspoons ground coriander
• 2 teaspoons ground cumin
• 1/4 teaspoon chilli flakes
• 3 tablespoons lime juice 
• 1 tablespoon red wine vinegar

Fillings

• 1/2 small red onion, chopped into thin slices
• 1 medium red capsicum, seeded & cut into thin slices
• 1 medium green capsicum, seeded & cut into thin slices
• 10 taco shells, warmed up in a 200 degree celsius oven (fan-force) for around 8 minutes 
• 1 ripe avocado 
• 1 teaspoon lemon juice
• 1 large tomato, cut into small pieces
• 1 garlic clove, crushed
• 1 teaspoon ground coriander 
• a pinch of sea salt 

COOKING 

Taco Mince

1. Combine all ingredients together and marinade in fridge for at least 30 minutes. 


2. After 30 minutes, remove from fridge and heat a large frying pan over medium heat. Add taco mince to pan and cook, stirring frequently and breaking up lumps with a large spoons. When all beef is browned and no red flesh remains, remove from heat and cover to remain warm. 


Fillings 


1. Keep the frying pan used to cook the taco mince on the stove and add the capsicum and red onion. Stir frequently for around 4 minutes or until onion is soft and fragrant and capsicum is soft but not soggy. Remove from heat and keep warm. 


2. Make the avocado topping by combining the avocado, lemon juice, tomato pieces, garlic, ground coriander and sea salt in a small bowl. Taste and add more of one ingredient if need be. 


3. Serve toasted tacos with taco mince and fillings, layering each filling on top of the other to fill the taco. 


NB- If not gluten/dairy intolerance, feel free to add light sour cream, little grated cheese or use wraps instead of tacos. 


Serves  / 4 
Total Preparation time / 20 minutes (plus 30 minutes refrigeration) 
Total Cooking time / 20 minutes 

x E