Vegan/Vegetarian Tacos

the vegan taco filling recipe was posted earlier as a Taco Salad

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Vegan/Vegetarian Tacos
1 1/2 cups black urad (aka urad whole); soaked, rinsed and cooked till tender
2 Tablespoons extra virgin olive oil
1 onion; minced
2 cloves garlic; crushed
1 teaspoon cumin
1 teaspoon coriander
¼ teaspoon turmeric
1 teaspoon paprika
1/8-1/4 teaspoon cayenne
3/4 cup tomato sauce (I recommend “Pomi” brand)
1-1/1/2 teaspoon sea salt
1/2 teaspoon fresh ground black black pepper

The urad takes about 30 minutes to cook till tender. Bring the urad and water to a boil then reduce heat to simmer. While the urad is simmering, sauté the onion in olive oil till tender in a large skillet with a lid. Add the remaining ingredients, stir to combine then turn off the heat.

Prepare the remaining taco filling ingredients I used diced tomatoes, shredded cucumber, shredded cheddar cheese, avocado and salsa. To make this a vegan meal simply omit the cheese.

-note- I recommend using organic taco shells (I use Trader Joe’s brand)

Preheat oven (or toaster oven) to 425 for the taco shells. Drain the cooked urad, add to the sautéd seasoned sauce, stir to combine and reheat on low heat under a lid until the taco shells are warmed. Prepare taco shells by placing them on a baking sheet and baking in the preheated oven for 2-3 minutes. Fill with vegan taco filling and top as desired.

Black Urad

Black matpe beans also called black lentils or dal. If you can’t locate them at your local grocer or market, check at an Indian market. If you can’t find the urad whole the urad split with the hulls still on are still good, I just like the texture of the whole. These nutritive power houses are ideal for a vegan or vegetarian diet with 1% fat, 7% carbohydrate, 36% dietary fiber, 8g of protein, 2% calcium and 10% iron. DSC_0002If you find urad that is white then the hulls have been removed and the nutrient content will be different. Black urad tend to be dusty so they will require a good rinse in a sieve prior to soaking as well as rinsing after the soak.


5 thoughts on “Vegan/Vegetarian Tacos

    1. lenapietri

      Urad is a small bean sometimes called black lentils or dal. I believe it is related to the mung bean. It is used in Indian cuisine so if you can’t find it at a regular grocer have George find some at his favorite Indian market.

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