Tacos are undoubtedly one of the most beloved and versatile dishes in Mexican cuisine. These mouthwatering delights typically consist of small, hand-sized tortillas made from either corn or wheat, which are then filled to the brim with a variety of ingredients, ranging from juicy meats and fresh vegetables to savoury beans and tangy sauces. The possibilities for customization are truly endless, making tacos an ideal meal for anyone looking to satisfy their taste buds. Once the filling is added, the tortilla is expertly folded around it, creating a convenient and portable package that can be easily eaten by hand. Whether you’re craving something spicy and savoury or sweet and tangy, tacos are sure to hit the spot every time.
Tacos offer a wide range of filling options to suit different dietary preferences. Vegetarians can enjoy tacos filled with an assortment of nutritious ingredients such as vegetables, beans, sprouts, and cheese. On the other hand, non-vegetarians can indulge in tacos filled with juicy beef, chicken, or seafood. In short, tacos are a delicious and versatile meal that caters to everyone’s taste buds.
To further enhance their flavour and texture, tacos are commonly served with an array of delectable condiments and vegetables. Some popular options include zesty salsa and tangy sour cream, which can be drizzled generously over the filling to add an extra kick of flavour. In addition, a colourful assortment of vegetables such as crisp lettuce, fragrant onion, juicy tomatoes, and spicy chiles can be added to the mix, providing a delightful crunch and a refreshing burst of flavours. These garnishes not only make tacos even more appetizing but also add essential nutrients to the meal.
Creating healthy and delicious tacos is a simple and enjoyable process. To make the perfect taco filling, begin with:
Ingredients –
- Multigrain flour/wheat flour/ragi flour – 1 cup
- Corn flour – 2 tbsp
- Garlic paste – ½ tbsp
- Chopped Palak – 1 cup
- chopped coriander – 1 cup
- Chopped mint – ½ cup
- chopped onions – 1 cup
- Chopped tomatoes 1 cup
- Soaked sprouts – 1 cup
- (Black beans, chickpeas, and lentils are good sources of lean protein) / cooked quinoa.
- Avocado – 1 large (optional)
- Lime – 1
Method of preparation:
- To achieve our signature green colour, we must first blanch the spinach by placing it in boiling water for only one minute with a pinch of salt. Then, remove the leaves from the boiling water and transfer them to a bowl of ice water to cool. After draining and squeezing out any remaining water, puree the blanched spinach with chopped coriander, mint, and garlic in a mixer jar.
- Next, in a separate bowl, combine flour (as specified in the ingredients list), corn flour, salt, and green puree to create a dough that can be used to make either rotis or taco shells. When making taco shells, roll out the dough into rounds with a cookie cutter and fry them in oil until crisp.
- For the filling, mash avocado (if available) with salt, onions, tomatoes, sprouts, and the remaining coriander. Otherwise, mix onions, tomatoes, sprouts, coriander, salt, and some mint chutney for a desi twist and green colour.
- Finally, assemble the tacos by placing the filling in the center of a taco shell, squeezing lemon juice on top, and enjoy!
About ingredients:
Multigrain flour:
- Multigrain flour is a combination of various types of flour, which can vary based on the brand or the consumer’s preferences. It typically includes whole wheat, gram flour, barley, and different types of millet such as jowar, pearl millet, finger millet, kodo, and barnyard millet. The nutritional value of multigrain flour is higher than that of single-grain flour due to its diverse blend of grains.
- In terms of calorie content, 100 grams of whole wheat flour has 370 kcal, gram flour has 387 kcal, barley has 345 kcal, and millet has 382 kcal. Ragi flour has 328 kcal per 100 grams.
Spinach:
- Spinach is considered a superfood due to its various health benefits. It can improve eyesight, prevent cancer, and regulate blood sugar levels. Additionally, its high fiber content aids in digestion and prevents constipation, which can assist with weight loss.
- Spinach is also a good source of iron, which can prevent anaemia and is especially beneficial for menstruating women, children, and adults.
- Spinach is a rich source of essential nutrients, including vitamins A, C, E, and K, with the latter playing a vital role in maintaining healthy, glowing skin. Regular consumption of spinach can help prevent premature aging by destroying and preventing free radicals.
- Spinach is a healthy diet option as it is low in calories, with only 7 calories in a cup of raw spinach and 41 calories in a cup of cooked spinach.
Tip:
If you want to boil green leafy vegetables like spinach or fenugreek without losing their original green colour, try adding a mixture of 1/2 tablespoon of sugar, 1/2 teaspoon of salt, and a very small amount of baking soda to the boiling water before adding the vegetables. Boil them for no longer than a minute, then immediately transfer them to a bowl of ice water. This method will help preserve the vegetables’ green colour and ensure that they remain fresh and nutritive.