A New Taco Filling: Beans & Bulgur

Friday, May 14, 2010

I usually make tacos about once a week.  The kids all love them, and I can mix them up by changing up the fillings.  I love to have Lentil Filling, or Spanish Rice or sauce them up with a cheese sauce or Pepita Mojo, but sometimes, I just want a fast meal.  Beans and bulgur fit the bill perfectly.  They take about a minute of prep work and the bulgur simmers while you chop the tomatoes, lettuce, etc and heat the tortillas.  It's tasty & healthy, simple to prepare and cooks quickly.  The bulgur gives the beans a meaty texture and offers an easy way to get some whole grains into your day.

Beans & Bulgur

Beans & Bulgur
1/2 tbs vegetable oil
1/2 onion, chopped
1/2 cup bulgur
1 cup water
1 tbs taco seasoning (see below)
15 oz can re-fried beans
1/2 lime, juiced

Heat the oil in a small sauce pan and add the onions. Saute until soft, then add the bulgur, water and taco seasoning. Bring to a boil, then reduce heat to the lowest setting, cover and simmer for about 20 minutes. Stir in the re-fried beans and lime juice and reheat, if necessary.

4 servings: 172 cal (2g fat, 31g carbs, 8g protein)

Taco Seasoning
Here is the spice blend I use for taco seasoning. You can use your own or a packet, but check your labels. I found that a number of brands sneak in things like powdered milk and whey.

1 tablespoon chili powder
1/2 teaspoon paprika
1 1/2 teaspoons ground cumin
1/4 teaspoon dried oregano
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon crushed red pepper flakes
1 teaspoon sea salt
1 teaspoon black pepper

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  1. kmouse Says:
  2. This is a great idea. Thanks for the quick recipe!

  3. Chris Says:
  4. I'm making this tonight. A quick recipe idea couldn't have come at a better time. Thanks!

  5. Tacos.... an infinite amount of fillings. Can't wait to try your recipe.

  6. Jacklyn Says:
  7. thanks for the recipe.
    ill be making this next week!

  8. Morgan-- Says:
  9. That is such a clever idea for taco filling. Looks really delicious!

  10. I have been trying to find ways to let go of our meat analogs. Which means we are n our way to losing all processed foods, even the veggie ones.

    I am going to try one form How it all Vegan, but not any time soon. However, I tried using bulgur with our taco dinners, and man was it easy to transition. So that is one less veggie meat we have to purchase.

  11. Anonymous Says:
  12. Just discovered this recipe. Always looking for a healthier way to eat Mexican. It's delicious! Hubby says it's a keeper!

  13. Luke Says:
  14. I know you don't check this blog anymore, but I just have to say this may be the only meal my ENTIRE family LOVES! I make it at least once every 2 weeks or so. Instead of the included taco seasoning recipe though I use Frontera's Chipotle Garlic Taco Skillet Sauce and I use black beans instead of refried. Thank you for such a great recipe.


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