Celebrate Meatout Day without Breaking the Wallet

Meatout Day is a day to encourage everyone to enjoy plant-based foods, share recipes and raise awareness about eating healthy on a vegan diet. Our nutrition education professionals often share vegan-friendly recipes with their students who are looking for new ways to eat healthy on a limited budget.  For more information about our nutrition classes, check out our website. In celebration of Meatout Day, here is one of our favorite vegan recipes:

 






*If using dried beans, rinse beans and soak them in water over night in the refrigerator. Drain off the water you used to soak the beans and add cold water back to them. Use a ratio of 1:3, so if you have 2 cups of beans, use 6 cups of water. Bring the beans to a boil and then reduce them down to a very slow simmer for 1-1 ½ hours. Now your beans are ready to use in any way you see fit. One 15-oz can of beans equals 1 ½ cups cooked beans.

Preparation:

1. Preheat the oven to 425 degrees F. Spray a large, rimmed baking sheet with nonstick spray.

2. Add all of your vegetables to a large bowl and toss with the olive oil. Spread the veggies on the prepared baking sheet and sprinkle with salt and pepper.

3. Roast 15 minutes, stir to re-distribute. Repeat step 3 two more times.

4. In a medium skillet, heat the black beans and Ro-Tel tomatoes over low heat. In a small bowl, combine the spices (cumin through pepper). Sprinkle the spices over the beans/Ro-Tel and stir to combine. Add the roasted veggies, stir to combine and continue to heat until the mixture is completely warm.

5. Warm tortillas in microwave for 30 seconds or in an ungreased nonstick pan over medium heat.

6. Assemble tacos: Place a scoop of the roasted veggie/black bean mixture into a tortilla and add desired fixings. Repeat with remaining ingredients. Leftovers are good for a couple of days!

Nutrition Information per Serving:

Calories 119, Total Fat 2g, Carbohydrates 22g, Fiber 4g, Protein 4g, Sodium 219mg, Cholesterol 0mg

Source: Recipe Girl. Modified by CHOICES Nutrition Program, Capital Area Food Bank of Texas