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grilled vegetable taco cups

by Jackie Newgent  |  June 29, 2014  |  1 Comment

grilled vegetable taco cups

If you’re a lover of Mexican cuisine, you’ll be charmed by these cute Mexican-inspired cups. They’re bold, vegetarian, and scrumptious. Serve them as finger foods at your next cookout.

Calories saved: 220

Why it’s better for you? Full of veggies; free of meat!

Print
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grilled vegetable taco cups

  • Yield: 12 1x

Ingredients

Scale
  • 36 all-natural round dumpling or square wonton wrappers, preferably whole grain
  • Juice of 1 lime (2 tablespoons) + 3 limes, cut into several small wedges each
  • 1 tablespoon unrefined peanut oil
  • 1 small jalapeño, with some seeds, minced
  • 2 teaspoons minced fresh oregano
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon sea salt, or to taste
  • 2 large Portabella mushroom caps
  • 1 large green bell pepper, cut into 5 pieces
  • 1/2 cup pico de gallo or fresh chunky salsa, drained of excess liquid
  • 1 (16-ounce) can organic refried black beans, room temperature (about 1 3/4 cups)
  • 1 Hass avocado, peeled and pitted
  • 36 fresh cilantro leaves

Instructions

  1. Preheat the oven to 350°F. Spritz both sides of the dumpling wrappers with cooking spray (try a Misto bottle filled with grapeseed oil or organic/non-GMO corn oil). Form dumpling wrappers over the cups of upside-down mini-muffin pans to form “cups”. Bake until golden brown and crisp, about 10 to 12 minutes, rotating pans halfway through baking. Cool on a rack.*
  2. Prepare a grill. Whisk together the lime juice, oil, jalapeño, oregano, cumin, and salt in a large bowl. Add the mushroom caps and bell pepper and toss to coat. Grill over direct medium-high heat until cooked through and grill marks form, about 5 to 7 minutes per side. Transfer to a cutting board and let stand for about 5 minutes to complete the cooking process. Finely dice the mushrooms and bell pepper.
  3. Toss together the grilled diced vegetables** and pico de gallo in a medium bowl. Drain excess liquid.
  4. When ready to serve, pipe or spoon the refried beans into each wonton cup (about 2 rounded teaspoons per cup). Spoon the vegetable mixture on top (about 1 tablespoon per cup). Top each with one small round scoop or cube of avocado (try making balls using a 1/8 teaspoon measuring spoon). Add an additional pinch of sea salt to each, if desired. Garnish each with a cilantro leaf. Serve at room temperature on a platter along with the lime wedges.

Notes

Per serving: 130 calories, 4g total fat, 0.5g saturated fat, 0g trans fat, 0mg cholesterol, 300mg sodium, 20g total carbohydrate, 3g dietary fiber, 2g sugars, 4g protein

*If not serving right away, store “cups” in an airtight container at room temperature for up to one week or in the freezer for up to one month.

**You can make this recipe with various vegetables based on seasonality or personal preference. You’ll need 2 cups packed finely diced grilled vegetables total.


Nutrition

  • Serving Size: 3 taco cups

 

The “Before” Recipe

Inspired by: carne asada tacos

http://www.muybuenocookbook.com/2012/10/carne-asada-tacos/

Per serving: 350 calories, 21g total fat, 8g saturated fat, 0.5g trans fat, 75mg cholesterol, 410mg sodium, 17g total carbohydrate, 4g dietary fiber, 1g sugars, 21g protein

 

 

Tasteover Tips

  • When transforming a recipe from a meaty to a veggie version, use “meaty” or otherwise bold vegetables, such as mushrooms and green bell peppers
  • Add beans to create comforting creaminess and filling satisfaction with a punch of protein
  • Boost depth of flavor by way of earthy spice, such as cumin
  • Keep the avocado … and have fun with it!

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