Quinoa and Avocado Tacos with Yogurt Sauce

Quinoa and avocado tacos are an explosion of flavors and an excellent option for those looking for a healthy and nutritious meal.

With a quinoa base rich in proteins and fibers, accompanied by creamy avocado and a refreshing yogurt sauce, this recipe is perfect for a light lunch or a quick dinner.

In addition to being vegan, it is gluten-free, making it ideal for many diets. Get ready to try a delicious combination that will delight your taste buds and nourish your body!

Detailed Ingredients Quinoa Tacos

• For the Tacos:

  • 1 cup quinoa (220g)
  • 2 cups of water
  • 1 can of black beans (400g), drained and washed
  • 1 ripe avocado, diced
  • 1/2 red onion, chopped
  • 1 red bell pepper, chopped
  • 1/4 cup fresh cilantro, chopped
  • Salt and pepper to taste
  • Corn or wheat tortillas (6 units)

• For the Yogurt Sauce:

  • 1 cup plain (or vegan) yogurt
  • Juice of 1 lemon
  • 1 clove of garlic, minced
  • Salt and pepper to taste

Substitutions: Instead of black beans, you can use lentils or chickpeas. The yogurt can be swapped for tahini for a creamier, vegan version.

Detailed Preparation Method

1. Cooking Quinoa:

   • In a medium saucepan, add the quinoa and water. Bring to a boil over medium-high heat. Reduce heat to low, cover, and simmer for about 15 minutes or until the water has evaporated. Fluff the quinoa with a fork and set aside.

2. Prepare the Yogurt Sauce:

   • In a bowl, mix together the yogurt, lemon juice, minced garlic, salt and pepper. Adjust seasoning as needed and refrigerate.

3. Assemble the Tacos:

   • In a large bowl, combine the cooked quinoa, black beans, bell pepper, onion, and cilantro. Season with salt and pepper to taste.
   • Heat tortillas in a nonstick skillet for 30 seconds on each side or until hot.
   • Place a portion of the quinoa mixture on each tortilla, add the avocado cubes and finish with the yogurt sauce. Serve with lemon wedges on the side.

Extra Information

• Nutritional Value (per taco):

  • Calories: 180
  • Protein: 7g
  • Carbohydrates: 22g
  • Fats: 8g
  • Fibers: 5g

• Side dishes: Serve with a green salad or vegetable chips for a crunchy touch.

• Occasion: Ideal for a light lunch, family meals or a relaxed dinner with friends.

• Estimated Cost: Approximately R$30.00 for 6 tacos.

• Preparation Time: 30 minutes.

• Difficulty Level: Easy. This recipe doesn't require any complicated techniques, perfect for beginners in the kitchen.

• Useful Tips: Try adding spices like cumin or paprika to the quinoa mixture for extra flavor. The yogurt sauce can be made ahead of time and tastes even better if left to marinate for a few hours.

History

This recipe was born on a sunny afternoon, when I wanted something light and fresh for lunch, but without sacrificing flavor.

Inspired by experiences on a trip to Mexico, where I learned to appreciate the versatility of tacos, I decided to create a healthy, vegan version.

By incorporating quinoa, which is a superfood, and creamy avocado, I was able to combine practicality and nutrition in a colorful and irresistible dish.

Feel free to experiment and customize this recipe! The important thing is to savor and share delicious moments at the table. Bon appétit!