Estimated Nutrition (whole recipe, rough)
Counts 15 of 17 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Pinto Bean | 1/2 cup (86g) canned | 122 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Onion | 1 medium (110g) | 44 |
| Red Bell Pepper | 1 medium (119g) | 31 |
| Green Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Iceberg Lettuce | 1 cup shredded (36g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Bean | not in our table | 0 |
| Taco Shell | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 tsp olive oil
- 1 cup diced onion
- ½ cup diced red bell pepper
- ½ cup diced green bell pepper
- 1 tbsp chili powder
- 2 tsp dried oregano
- 1 tsp ground cumin
- 1 garlic clove, minced
- 1 cup canned chickpeas (garbanzo beans), rinsed and drained
- ½ cup canned black beans, rinsed and drained
- ½ cup canned pinto beans, rinsed and drained
- 1 (8-oz) can no-salt-added tomato sauce
- 12 taco shells
- ¾ cup shredded iceberg lettuce
- ¾ cup diced tomato
- ½ cup (2 oz) finely shredded reduced-fat sharp cheddar cheese
- ½ cup salsa
Directions
Heat oil in a large nonstick skillet over medium-high heat until hot.
Add onion and next 6 ingredients (onion through garlic), and sauté 2 minutes.
Add chickpeas, beans, and tomato sauce.
Bring to a boil; reduce heat, and simmer 20 minutes or until thick.
Prepare taco shells according to package directions.
Spoon ¼ cup bean mixture into each taco shell.
Top each with lettuce, 1 tablespoon tomato, 2 teaspoons cheese, and 2 teaspoons salsa.