Veggie Oat Taco Filling
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 87.2
- Total Fat: 2.4 g
- Cholesterol: 0.0 mg
- Sodium: 184.2 mg
- Total Carbs: 13.7 g
- Dietary Fiber: 4.5 g
- Protein: 3.9 g
View full nutritional breakdown of Veggie Oat Taco Filling calories by ingredient
Introduction
Steel-cut oats mimic the mouthfeel of vegan crumbles while being completely free of processed ingredients. They also add heartiness to the veggie and bean mixture. This is the perfect way to sneak in some veggies for the picky eaters in your house. My picky eater, Cheryl, loves this! Steel-cut oats mimic the mouthfeel of vegan crumbles while being completely free of processed ingredients. They also add heartiness to the veggie and bean mixture. This is the perfect way to sneak in some veggies for the picky eaters in your house. My picky eater, Cheryl, loves this!Number of Servings: 8
Ingredients
-
1 cup (237 ml) water
1/4 cup (20 g) steel-cut oats
1/4 cup (27.5 g) minced carrots
1 tablespoon (15 ml) olive oil (*or use water to make no oil added)
1/2 small onion, minced (about 1/4 cup [50 g])
1/4 cup (37 g) minced green pepper
2 cloves garlic, minced
1 teaspoon chili powder
1 teaspoon dried oregano
1 teaspoon cumin
1 (14 oz [500 ml]) can kidney beans, drained and rinsed
1 tablespoon (15 g) chopped green chilies
1 cup (67 g) minced kale (or other green)
juice of 1/2 a lime
2 tablespoons (2g) to 1/4 cup (4 g)
cilantro, to taste
salt, to taste
Tips
Love this recipe? It was re-printed with permission from Kathy Hester's cookbook, OATrageous Oatmeals: Delicious & Surprising Plant-Based Dishes from This Humble, Heart-Healthy Grain. Check it out for more fun ways to spice up your oats!
Directions
In a saucepan, bring the water, oats and carrots to a boil, then turn the heat to low. Cook for
15 to 20 minutes or until the steel-cut oats are cooked through but still chewy.
While the oats are cooking, heat the olive oil in a large saute pan over medium heat. Add the
onion and saute until translucent, then add the green pepper, garlic and spices and cook for
another 2 minutes.
Once the oat mixture is cooked, add it to the saute pan and mix the oats in with the veggies.
You want to keep cooking until the oats dry out some and begin to separate. Keep cooking until
it starts to look like crumbles.
Mix in the kidney beans, green chilies and kale. Cook until the kidney beans are thoroughly heated.
Right before serving, add the lime juice, cilantro and salt. Serve in hard or soft taco shells, or in
burritos. They are also amazing on top of nachos.
Serving Size: Makes 8 servings
Recipe photo by Kate Lewis
15 to 20 minutes or until the steel-cut oats are cooked through but still chewy.
While the oats are cooking, heat the olive oil in a large saute pan over medium heat. Add the
onion and saute until translucent, then add the green pepper, garlic and spices and cook for
another 2 minutes.
Once the oat mixture is cooked, add it to the saute pan and mix the oats in with the veggies.
You want to keep cooking until the oats dry out some and begin to separate. Keep cooking until
it starts to look like crumbles.
Mix in the kidney beans, green chilies and kale. Cook until the kidney beans are thoroughly heated.
Right before serving, add the lime juice, cilantro and salt. Serve in hard or soft taco shells, or in
burritos. They are also amazing on top of nachos.
Serving Size: Makes 8 servings
Recipe photo by Kate Lewis
