Soy Supercharged Tacos: A Fiesta of Flavor and Health

In recent years, the popularity of plant-based diets has surged, driven by a growing awareness of the health benefits of consuming more fruits, vegetables, grains, and legumes. Tacos, a versatile and satisfying option among the various plant-based culinary delights, offer a world of possibilities. In this blog, we'll delve into the health benefits of the key ingredients in Soy Supercharged Taco recipe and explore how they are a Fiesta of Flavor and Health.

This recipe isn't just for a delicious taco - it's a fiesta of health benefits! Every ingredient boasts unique qualities that contribute to a well-balanced and nutritious meal. Soy granules, the heart of our taco filling, are a vegetarian powerhouse. They are a complete protein source made from soybeans, containing all nine essential amino acids your body needs. They are also low in fat and calories, making them a perfect lean protein option. Additionally, soy is a good source of fiber, which aids digestion and keeps you feeling fuller for longer. Furthermore, soy isoflavones, naturally occurring compounds in soybeans, exhibit antioxidant properties and may help reduce the risk of certain chronic diseases, including cardiovascular disease and certain types of cancer.

Onions add a depth of flavor to the taco filling without adding unhealthy fats or calories. The blend of spices, including cumin, coriander, cayenne pepper, turmeric, and ginger, is flavorful and boasts anti-inflammatory properties. Turmeric, in particular, is known for its curcumin content, a powerful antioxidant that can help protect your cells from damage. Salad greens provide a refreshing base for the taco and are packed with essential vitamins and minerals.

The salsa accompanying these tacos is a vibrant medley of fresh vegetables and zesty flavors. Like other chili peppers, Serrano peppers contain capsaicin, which not only adds a kick to your taste buds but may also boost metabolism, aid in weight management, and reduce inflammation. Tomatoes in the salsa offer lycopene, an antioxidant that may help protect against heart disease and certain cancers. Cilantro, another salsa ingredient, adds a bright flavor and is a good source of vitamin K for bone health. Onions and tomatoes in the salsa contribute additional vitamins, minerals, and antioxidants, while lemon juice adds a tangy burst of vitamin C.

Complementing the savory elements of the tacos is a creamy cashew avocado crema. This creamy topping adds a delightful richness to the tacos. Avocados, known for their creamy texture and rich flavor, are packed with heart-healthy monounsaturated fats, fiber, potassium, and vitamins and minerals. Avocados are a great source of healthy fats, specifically monounsaturated fats, which can help lower LDL ("bad") cholesterol and raise HDL ("good") cholesterol. Adding cashews enhances the creaminess and provides a dose of healthy fats, protein, and essential nutrients, including magnesium, copper, and antioxidants. Garlic, another component of the crema, is revered for its immune-boosting properties, antibacterial and antiviral effects, and potential to lower blood pressure and cholesterol levels.Elevate your tacos to the next level of nutrition with a sprinkle of microgreens!

This recipe is a well-rounded meal that combines protein, healthy fats, fiber, vitamins, minerals, and antioxidants. The soy granules provide sustained energy, while the vegetables and spices offer a range of health benefits. The cashew-avocado crema adds a creamy richness without compromising on healthy fats. This taco is a delicious way to fuel your body with the nutrients it needs to thrive.

Serves - 4-5

Preparation time- 25 mins

Cooking time- 10 mins

Total time - 35 mins

Ingredients

Tortilla- 10 (6 or 8 inches)

Salad greens- lettuce ( or greens of your choice)

Microgreens - 1/2 cup (your choice of pea shoots, radish microgreens, sunflower sprouts, etc.) optional

For Taco filling

Soya granules – 1 cup

Onions  - 2 large (thinly sliced)

Tomatoes- 1( finely chopped)

Ginger -Garlic paste- 1 tbsp

Cumin powder- 1tsp

Coriander powder- 1tsp

Cayenne Pepper- 1tsp

Pepper- 1 tsp

Turmeric powder- 1 tsp

Oil – 1 tbsp

Salt- 1 tsp

For Salsa

Tomato-1

Onion-1

Serrano pepper-1

Lemon juice- ½ lemon

Salt- 1 /2 tsp

Pepper- ½ tsp

Cilantro- ½ cup- Finely chopped

For cashew - Avocado crema

Avacado - 2

Cashew -1/4 cup

Garlic- 2 pods

Cilantro- 1 cup

Lime/Lemon juice- 1 lemon

Serrano pepper- 2

Salt- as per taste

 Directions

1. Place soya granules in one bowl and cashews in another bowl. Add hot water to both bowls and set aside. After 2 minutes, squeeze the soya granules and put them in a bowl.

2. Add a tablespoon of oil to a heavy-bottom stainless steel pan. Sauté the onion for 2 minutes over medium heat. Add the ginger-garlic paste and sauté for 1 minute.

3. Add the chopped tomatoes and sauté for a minute. Add all the spices and salt, then sauté for 2-3 minutes.

4. Add the squeezed soya granules and mix thoroughly, stirring occasionally. Turn off the heat after 5 minutes. Adjust the seasoning and add chopped cilantro leaves.

5. To make salsa, chop onions, tomatoes, serrano peppers, and cilantro and add them to a bowl. Add salt, pepper, and lemon juice, then mix thoroughly.

6. To make the cashew-avocado crema, add soaked cashews, ripe avocado, cilantro, serrano pepper, garlic, and the juice of 1 lemon to a blender. Then, pour in ½ cup of water and blend all the ingredients thoroughly until you get a smooth and creamy texture. 

7. Heat a skillet over medium heat. Add a tortilla and heat for 30 seconds on each side.

8. To assemble the taco,add crema,the soya granule filling,greens,a spoonful of salsa,a sprinkle of microgreens and top it with some more crema.

 9. Don't Be afraid to get creative and assemble the taco you like. With these simple steps, you can enjoy a healthy, delicious, and nutritious taco. Feel confident in your ability to recreate this recipe and savor the flavors of a plant-based diet.

 (Tip- You can also use whole wheat chapati instead of tortilla.)