If you’re looking for a fun and easy dinner idea, these Easy Baked Tacos are a perfect choice. This recipe is not only quick to prepare but also a healthier alternative to traditional tacos, as it uses baked shells instead of frying. With a tasty filling of seasoned vegetables and beans, these baked tacos are packed with flavor, making them a favorite in vegetarian households. The best part? You can customize the toppings to suit everyone’s tastes, from creamy avocado to tangy salsa. These tacos are not only a hit with the entire family but also perfect for meal prepping.
Ingredients:
- For the Taco Filling:
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 1 bell pepper, chopped
- 1 zucchini, diced
- 1 cup corn kernels (fresh or frozen)
- 1 can (15 oz) black beans, drained and rinsed
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1/2 teaspoon paprika
- Salt and pepper to taste
- 1/4 cup fresh cilantro, chopped
- 1/2 cup shredded cheese (optional)
- For the Tacos:
- 8 soft taco-sized flour tortillas (or corn tortillas for gluten-free option)
- 1/2 cup shredded lettuce
- 1/2 cup diced tomatoes
- 1/4 cup sour cream (or a vegan alternative)
- Salsa or guacamole, for topping
- Fresh cilantro for garnish
- Lime wedges, for serving
Equipment:
- Baking sheet
- Skillet
- Mixing bowl
- Spoon for filling
- Oven
Nutrition per Serving (Approximate):
- Calories: 250-300 kcal per taco (with cheese)
- Carbohydrates: 35-40g
- Protein: 10g
- Fat: 12g
- Fiber: 7g
- Sodium: 400mg
- Sugar: 5g
Prep Time: 10 minutes
Active Time: 20 minutes
Resting Time: 5 minutes (for letting the flavors meld)
Total Time: 35 minutes
Servings: 4 (2 tacos per serving)
Cuisines: Mexican, Vegetarian
Course: Main Course
Instructions:
Step 1: Preheat the Oven Preheat your oven to 375°F (190°C) to get the shells perfectly crisp.
Step 2: Prepare the Taco Filling
- Heat the olive oil in a large skillet over medium heat.
- Add the chopped onion and bell pepper, cooking for 3-4 minutes until they soften.
- Add the diced zucchini and corn kernels to the skillet. Stir everything together and cook for another 5 minutes.
- Once the vegetables are softened, add the black beans, cumin, chili powder, paprika, salt, and pepper. Stir well to combine.
- Cook for an additional 3-4 minutes until everything is heated through and the flavors meld together. Remove from heat and stir in the chopped cilantro.
Step 3: Prepare the Taco Shells Place the flour tortillas on a baking sheet. Spoon the taco filling into each tortilla, ensuring they’re generously filled. Optionally, sprinkle a little shredded cheese on top of the filling before placing them in the oven.
Step 4: Bake the Tacos Bake the tacos in the preheated oven for about 10-12 minutes, or until the tortillas are golden and crispy on the edges. If you’re using cheese, it should be melted and bubbly at this point.
Step 5: Add Toppings and Serve After removing the tacos from the oven, let them cool slightly before adding your toppings. Layer them with shredded lettuce, diced tomatoes, a dollop of sour cream, salsa, guacamole, and any other toppings you prefer.
Serve with lime wedges and fresh cilantro for an added burst of flavor.
Tips for the Perfect Easy Baked Tacos:
- Customize the Filling: You can easily swap the vegetables based on what you have on hand. Try adding mushrooms, spinach, or sweet potatoes for more variety.
- For a Crispy Taco Shell: For an extra crispy edge, lightly brush the outside of the tortillas with olive oil before baking.
- Make It Spicy: If you prefer spicier tacos, add a sliced jalapeño or some hot sauce to the filling.
- Make Ahead: The taco filling can be made ahead and stored in the refrigerator for up to 3 days. Simply reheat it before filling the tacos.
- Vegan Option: Skip the cheese and sour cream, and opt for a plant-based version of sour cream and cheese to keep the dish fully vegan.
Nutrition & Health Benefits:
These Easy Baked Tacos are a balanced meal full of fiber, healthy fats, and plant-based protein. The black beans provide a great source of protein and fiber, while the corn and vegetables add important vitamins and minerals. By baking the tacos instead of frying, you reduce the overall fat content without sacrificing flavor. Plus, with the option to add fresh vegetables and toppings, these tacos are an excellent way to load up on nutrients.
Why You’ll Love This Recipe:
- Quick and Easy: With only 35 minutes of total time, these baked tacos are perfect for a busy weeknight.
- Healthy: Packed with vegetables, legumes, and healthy fats, these tacos are nourishing and satisfying.
- Customizable: Whether you’re looking for a vegan, gluten-free, or dairy-free option, this recipe can be adapted to suit all dietary preferences.
- Kid-Friendly: The fun taco format makes these tacos appealing to children while still providing plenty of nutrition.
FAQs:
Can I make these tacos gluten-free?
Yes! You can easily substitute the flour tortillas with corn tortillas to make these tacos gluten-free.
Can I freeze these tacos?
While baked tacos are best enjoyed fresh, you can freeze the taco filling for later use. Just assemble and bake the tacos when you’re ready to eat.
How can I make these tacos spicier?
To add some heat, consider adding chopped jalapeños or a few dashes of hot sauce to the filling.
In conclusion, this Easy Baked Tacos Recipe is a delightful way to enjoy a vegetarian twist on a Mexican classic. Whether you’re serving it for a casual family dinner or meal prepping for the week, these tacos are sure to please everyone at the table.