Tacos with salsa and guacamole

    Tacos with salsa and guacamole

    52saves
    30min


    1 person made this

    About this recipe: Quick and easy to make, this filling and colourful main course is low in saturated fat but high in flavour. It is a great recipe to tempt even the most ardent of meat-eaters into enjoying a vegetable-based meal.

    Ingredients
    Serves: 4 

    • Aubergine and squash filling
    • 2 tbsp extra virgin olive oil
    • 1 onion, finely chopped
    • 1 aubergine, about 280 g (10 oz), cubed
    • 1 butternut squash, about 675 g (1½ lb), halved, seeded, peeled and cubed
    • 1 large courgette, about 170 g (6 oz), cubed
    • 1/4 tsp chilli powder
    • 1/2 tsp ground cumin
    • 1 garlic clove, crushed
    • 1 can tomatoes, about 400 g
    • salt and pepper
    • Guacamole
    • 1 large ripe avocado
    • juice of ½ lime
    • Tomato salsa
    • 3 ripe tomatoes, diced
    • ½ red onion, finely chopped
    • 4 tbsp chopped fresh coriander
    • To serve
    • 8 taco shells, about 85 g (3 oz) in total
    • 150 g (5½ oz) plain low-fat yogurt
    • pinch of paprika
    • lime wedges
    • sprigs of fresh coriander to garnish

    Method
    Prep:10min  ›  Cook:20min  ›  Ready in:30min 

    1. Heat the oil in a large saucepan, add the onion and aubergine, and fry for 5 minutes over a high heat, stirring frequently, until the vegetables are lightly browned.
    2. Add the butternut squash and courgette, then stir in the chilli powder, cumin and garlic. Pour in the canned tomatoes with their juice, and add seasoning to taste. Bring to the boil, breaking up the tomatoes with a wooden spoon. Cover the pan and simmer for about 15 minutes, stirring occasionally, until the squash is just tender. Check occasionally to ensure that there is enough liquid in the pan and add a little water, if necessary, to prevent the vegetables from sticking.
    3. Meanwhile, preheat the oven to 180°C (350°F, gas mark 4). To make the guacamole, halve and stone the avocado, scoop out the flesh into a bowl and mash it with the lime juice. Mix together all the ingredients for the salsa in a separate bowl. Set the guacamole and salsa aside.
    4. Put the taco shells on a baking tray and warm them in the oven for 3–4 minutes. Transfer the taco shells to warmed serving plates. Fill with the aubergine mixture. Top with guacamole, yogurt and salsa, then sprinkle with paprika. Garnish with lime wedges and coriander sprigs, and serve.

    Some more ideas

    *This vegetable filling is also delicious rolled up in warmed flour tortillas. It will fill 8 tortillas, each about 15 cm (6 in) in diameter and weighing about 200 g (7 oz) in total. *As an alternative to guacamole, put 1 can red kidney beans, about 215 g, drained and rinsed, in a food processor or blender with the juice of ½ lime; ½ small red onion, coarsely chopped; 1 tomato, chopped; 1 garlic clove, chopped; and 3 tbsp chopped fresh coriander. Whiz until creamy. Add seasoning to taste. *Use quartered chestnut mushrooms in place of the courgette. * If you do not want to heat the oven just for warming the taco shells, preheat the grill, then turn it off a few seconds before warming the taco shells in the hot grill compartment.

    Plus points

    *Avocados are high in calories, mainly from the monounsaturated fat they contain. This is the same type of fat that makes olive oil so highly recommended for the prevention of coronary heart disease. Avocados are also rich in vitamin E, an important antioxidant. *When they were first introduced to Europe, tomatoes were the focus for suspicion, being known as love apples and thought to have aphrodisiac properties. We now know that they do have benefits for the heart, but not in the romantic sense.

    Each serving provides

    A, C, E, folate, calcium, potassium, B1, B2, B6, niacin, copper, iron, zinc

    Recently viewed

    Reviews (1)

    0

    Love this recipe, make it at least once a month. I cheat and buy premade guacamole as its so difficult to get ripe avacados. - 26 Jul 2014

    Write a review

    Click on stars to rate