Feta tacos with guacamole

Feta tacos with guacamole are a delicious and unique twist on the traditional recipe. The combination of tangy feta cheese and fragrant cilantro gives the guacamole a touch of freshness that takes this dish from ordinary to extraordinary. The result is a meal that is not only quick and easy to prepare, but also full of flavor. The tantalizing flavors and textures of these tacos will satisfy your taste buds and leave you wanting more. Let yourself be pampered by this culinary delight and experience a symphony of delicacies!

Ingredients

  • 2 tbsp olive oil
  • 2 medium red onions, cut into thin wedges
  • 1 tsp cumin seeds
  • 2 x 215g cans of refried beans
  • 10 cherry tomatoes
  • 1 small packet of fresh coriander
  • 200g packet of feta cheese
  • 8 small flour tortillas
  • 100g bag of iceberg lettuce
  • 2 x 130g cups of ready-made fresh guacamole
  • 8 black olives, optional

Preparation steps

  1. Preheat the oven to 190°C/gas 5/fan 170°C.
  2. Heat the oil in a large frying pan, add the onions and cumin seeds and fry until soft.
  3. Add the beans to the pan with the onions and heat through.
  4. Halve the tomatoes, chop the coriander and dice the feta. Add to pan and heat gently until bubbly.
  5. Place tortillas directly on oven racks and heat until warm and beginning to rise, 1-2 minutes.
  6. Now let everyone help themselves and create their own tacos.
  7. Place lettuce pieces on the preheated tortillas and add a spoonful of the flavorful bean and feta mixture.
  8. Top with a spoonful of guacamole and, if desired, an olive.
  9. Fold over and serve.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
528 26g 8g 56g 0g 4g 21g 3.6g

Equipment and tools

To make feta tacos with guacamole, you will need the following equipment and tools:

  • frying pan
  • wooden spoon
  • Knife
  • cutting board

Allergen information

The feta tacos with guacamole recipe may contain the following allergens:

  • Dairy products (feta cheese)
  • Gluten (flour tortillas)

Storage and leftovers

If you have leftover feta tacos with guacamole, you can store them in an airtight container in the refrigerator for up to 2 days. When reheating, be sure to heat the tortillas and filling separately to maintain their consistency. It is not recommended to freeze this dish.

Health Benefits of Feta Tacos with Guacamole

Feta tacos with guacamole offer a delicious and nutritious twist on traditional tacos. Packed with healthy ingredients, these tacos will not only satisfy your taste buds but also provide a number of health benefits. Let’s take a closer look at some of the most important ingredients and their positive effect on your well-being:

1. Olive oil

Olive oil is the primary cooking medium for these feta tacos and is a source of healthy fats. It is rich in monounsaturated fats, which have been linked to reducing the risk of cardiovascular disease and inflammation.

2. Red onions

Using red onions in this recipe not only adds a sweet and tangy flavor but also provides several health benefits. Red onions contain antioxidants like quercetin, which help reduce inflammation and support heart health. They also contain fiber, which aids digestion.

3. Cumin seeds

Cumin seeds not only improve the taste of the dish but also provide health benefits. These seeds are a source of iron, essential for transporting oxygen throughout the body. They also contain compounds that can aid digestion and promote the absorption of nutrients.

4. Refried beans

Baked beans are an excellent source of plant-based protein and fiber, making them a great addition to these tacos. Protein is necessary for building and repairing tissue, while fiber supports digestion and helps maintain a healthy weight.

5. Cherry tomatoes

Cherry tomatoes not only add a splash of color, but also provide important vitamins and minerals. They are rich in vitamin C, which supports a healthy immune system, and contain lycopene, an antioxidant thought to reduce the risk of certain cancers.

6. Feta cheese

Feta cheese gives these tacos a tangy and creamy touch. Although feta cheese should be consumed in moderation due to its high sodium content, it is a good source of calcium and protein. Calcium is crucial for strong bones and teeth, and protein supports muscle growth and repair.

7. Flour tortillas

Using small flour tortillas in this recipe offers a lighter alternative to traditional corn tortillas. These tortillas add to the overall enjoyment of the dish without compromising health. They provide a source of carbohydrates to provide energy and fiber for improved digestion.

8. Iceberg lettuce

Iceberg lettuce adds a refreshing bite to these feta tacos. Although it contains fewer nutrients compared to darker leafy greens, it still contains vitamins A and K. Vitamin A is important for vision and immune function, while vitamin K contributes to blood clotting and bone health.

9. Guacamole

Guacamole, made from fresh avocados, adds a creamy and nutritious touch to these tacos. Avocados are rich in monounsaturated fats, which promote heart health. They also contain vitamins C, E and various B vitamins, as well as fiber, which aids digestion and helps maintain healthy cholesterol levels.

10. Black olives (optional)

The addition of black olives is optional, but can add an extra burst of flavor. Olives are a good source of monounsaturated fats and contain antioxidant compounds that may protect against chronic diseases.

Incorporating the above ingredients into your diet through feta tacos with guacamole will not only provide you with a delicious meal but will also help you provide your body with essential nutrients. So why not try this recipe and enjoy a delicious and healthy twist on traditional tacos?

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