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