Protein Packed Garbanzo Quinoa Tacos

Have you ever wondered how to make delicious and easy protein packed food for your family? This is the perfect one to make. These are protein packed as well as flavor packed fusion vegan breakfast tacos that can be put together easily. With traditional flavors, this fusion taco gives you the satisfying flavors that you always crave for.

These tacos are the best because…..

• These are rich in proteins
• Flavor packed and comforting food
• The best part of this taco recipe is that everything can be made ahead and just assembled in the morning. 
• This makes meal planning easier. Make it over the weekend and you have guaranteed protein packed breakfast ready for you and your family

How many grams of protein per taco?

Protein packed breakfast is a satiating meal carrying you forward for the day. This taco is special as it is my favorite and every component in this taco is healthy and adds to the total protein content making it the most amazing one of all. Each taco has 11 to 13.7g of proteins. contributed by quinoa, garbanzo beans, and peanuts.

Why Quinoa, garbanzo, and peanuts are great in this taco?

Quinoa gives the ultimate and complete set of nine amino acids, a cup of quinoa flour gives 7.1g of protein. Garbanzo is yet another excellent source of proteins, one 14-oz can of beans gives about 21g proteins. Peanuts are best plant based protein source and beats all other nuts. A tablespoon of peanuts gives the crunch factor as well as 2.4g proteins. These three ingredients give a great protein boost for your breakfast making your start of the day great.

The following ingredients are required to make this protein rich taco.

Quinoa flour - Protein rich quinoa makes the best base for building a taco. 

Garbanzo beans - Protein rich bean that makes the taco filling

Salt - adds flavor

Onion, ginger, garlic, tomatoes - flavor enhancers

Oil - to saute as well as make quinoa flatbreads.

Vegannaise - egg-free mayo to make the sauce for the taco.

Mint and cilantro - the herbs that add aroma and flavor.

Lettuce - give the fresh crunch in every bite of this taco.

Chili flakes, turmeric, onion seeds, cumin, cayenne, garam masala - the spices add to the characteristic classic and comforting flavors.

Avocado - healthy fruit makes a great base for creamy sauce.

Peanuts - add to the crunch factor as well as proteins.

What are the flavors of this taco?

The flavors of this taco are phenomenal! The filling with scrambled garbanzo beans can be considered as refried beans but with a touch of Indian flavor. This is simple scrambled garbanzo beans with a little garam masala but in a refried bean version. The avocado Mayo with cilantro and mint is one of the best sauces to drizzle. The salt and spice can be adjusted as per taste preference.

What are the things that can be made ahead in this taco?

Everything! The quinoa flatbread, avocado mint Mayo, and the scrambled garbanzo beans can be made ahead which leaves the task of assembling it in the morning.

How many tacos can be made with this recipe?

This recipe makes 4-5 tacos in total. While rolling the quinoa into a disc, if it is cut into a perfect circle (use a kitchen utensil lid), the scraps can be used to make one more taco base. Else it would give 4 taco base. If you think the filling is a lot for you, you can decrease it, the protein content also decreases correspondingly. This quantity filling on a taco keeps you from feeling hungry for a long time. Doubling the recipe is easy and that’s what I usually do, and that is great for breakfast as well as making another meal, or breakfast for two days. Pack the filling and sauce in small containers to take for a comforting lunch that you can assemble at that time. I always love this kind of tasty lunch to take to work.

When can this taco be served?

This taco is great to be served for breakfast. It keeps the hunger at bay. It is great to take as an on the go breakfast. If you ask me, this is ideal for any meal. I love to have it for lunch, brunch, or for dinner. This is a comforting taco that would be a meal any day any time.

Is this recipe easy to make?

It is. This recipe involves multiple steps but it isn’t hard at all. Don’t let the number of steps stop you from making this taco. With some time and planning, a nutritious meal is ready 

What variation can be done to the recipe?

For a variation, try to use a different bean that you have on hand. If you do have quinoa to make flatbread, use any flatbread that you might have on hand but keep in mind that the protein content of the taco would change then. This is a vegan taco and uses vegannaise to make the sauce. If a regular version is preferred, sour cream can also be used. 

About the group……

This month we are sharing protein rich breakfasts in our Shhh Secretly Cooking group suggested by Renu. What’s so secret about it? The ingredients! We partner up and give two secret ingredients to each other, make a recipe and share with the rest of the group to find the secret ingredients. Kalyani gave me Vegannaise and quinoa flour as secret ingredients and this taco is my share for the event. She made this jowar idli with these two ingredients as the secret ones suggested by me. If you haven’t checked her page, here is the link for the same which has numerous classic recipes. 

I am also linking this to Sundays on Silverado, What’s For Dinner, Happiness is Homemade, Crafty Creators, and Wonderful Wednesday.

Here are a few protein rich ideas for you.(appetizers, breakfast, main, side, snack...)

Tofu Avocado Toast

Vegan Protein PBJ  Baked Oats

Tofu Paratha

Scrambled Tofu Bowl

Slow Cooker Rajma

Kollu Kurma

Paneer Burji

Peanut Chaat

Masal Vadai

Ingredients

Makes 4 tacos

Quinoa taco base:

Quinoa flour - 1 cup

Salt - 1/4 tsp

Red chili flakes - 3/4 tbsp

Mint - 2 tbsp, chopped

Cumin - 1/4 tsp

Kalonji/onion seeds - 1/2 tsp

Cilantro - 1/4 cup, chopped

Water - 1/3 cup plus 1 tbsp

Oil - 1 to 2 tbsp to make

Scrambled Garbanzo Beans Filling

Garbanzo beans - 2, 14oz can, drained and rinsed

Oil - 2 tbsp

Onion - 1/2 cup, chopped

Ginger - 1/2 tbsp, chopped

Garlic - 1/2 tbsp, chopped

Cumin - 1/4 tsp

Asafetida - 1/8 tsp

Salt - 1 tsp

Garam masala - 1 tsp

Red chili powder - 1 tsp

Cilantro - 1 tbsp, chopped

Water - 1/2 cup

Tomatoes - 1/2 cup, chopped

For the Sauce

Avocado - 1/2

Mayo - 1/4 cup

Mint - 3 tbsp

Garlic - 1

Salt - 1/4 tsp

Cilantro -1/2 cup, packed

Serrano peppers - 1 to 2 tbsp

Lime juice - 2 tbsp

Water - 1/3 cup

Topping

Peanuts - 4 tbsp, toasted

Lettuce - 4 to 6 leaves

Cilantro, chopped

Method

For the Scrambled Garbanzo Filling: 

Heat oil in a pan, add the cumin and asafetida, and let it bloom for 30 seconds. Add the onions, ginger, and garlic, and sauté until onion turns translucent, about 4-5 minutes.

Add the chopped tomatoes and cook until it is soft, around 2-3 minutes. Add the turmeric, cayenne, salt, and garam masala and cook for a minute.

Add the drained and rinsed garbanzo beans, gently mash adding water. It is fine to have some chunks, basically the texture can adjusted to individual preference. Cook for 4-5 minutes. Adjust salt and cayenne as per preference. Add cilantro and transfer to a bowl.

For the quinoa taco base: Add everything mentioned under "quinoa taco base" except water. Mix, and sprinkle water. Knead to a smooth dough. Rest for 10 minutes. Divide into 8 portions.

Take each portion of dough, roll into a 6-7in disc dusting with more flour as necessary. Repeat with the rest of the dough portions.

Heat a cast-iron pan over a medium flame. Transfer a disc to the pan and cook for 2 minutes. Drizzle a little oil, flip and cook for 1 minute. Drizzle oil, flip again and cook for 20-30 seconds. Transfer to a plate. Repeat with rest of the rolled quinoa discs.

To make the sauce: Add all the ingredients listed under "For the Sauce" to the food processor, and blend to a smooth puree. Transfer to a bowl.

To assemble the tacos: Place lettuce on a quinoa base. Divide the scrambled garbanzo into equal portion to match the number of quinoa discs. Scoop a portion of mashed or scrambled garbanzo. Add toasted peanuts, drizzle with sauce, sprinkle with extra cilantro. 

Serve immediately with extra sauce and salsa on the side.

Whole Wheat Thandai Muffins

Do you ever crave fun festive flavors and just wish you could eat them everyday for breakfast? Or maybe you’re looking for something with a unique flavor profile that you’ve never had before! Look no further than these Thandai Muffins that bring you the festive flavors of Holi in the vehicle of your everyday nutrient filled breakfast muffin! 

What makes the flavors of these muffins unique?

It is the thandai mix that gives a one of a kind flavors to these muffins. Thandai is a nutty and spicy chilled drink served during Holi, Festival of Colors, or Spring festival. This mix has cashews, almonds, pistachios, along with fennel, black pepper, and cardamoms. The spice combination gives the unique flavors. Here is the link to make this unique mix that just takes a few minutes of your time.

Let’s see the ingredients to make these muffins:

Whole wheat flour - Whole wheat gives wholesome nutrition. I prefer to use as much as whole grains as possible. All purpose flour can also be used.

Thandai mix - the star of the recipe giving immense and unique flavor. Look for the recipe here.

Milk powder - Non fat dry milk powder is used for this recipe.

Baking powder and baking soda - Leavening agents used in the recipe.

Flax seed powder - this recipe is eggless and flax seed powder is the egg substitute used.

Milk- the liquid content that also adds flavors, just like in traditional Thandai recipe.

Milk Powder - enhances the flavors

Salt - balances the flavors.

Brown sugar - I have used organic brown sugar as the sweetener. Sugar can also be used instead,

Oil - Neutral oil can be used in this recipe.

Vanilla - flavor enhancer.

White chocolate chips - these make it even more delicious.

How long does it take to make these muffins?

Muffins are quick recipes and once you have the ingredients ready, just takes a couple of minutes to whip up the batter. Baking takes about 16 minutes. In total, in about delicious muffins are ready in under 30 minutes

This recipe makes about 12 regular muffins. These Can be stored at room temperature for a couple days. They can be stored for 4-5 days in the refrigerator. Pop in the oven or microwave for a couple of minutes to serve it warm.

About the group……

Muffin Monday is a group of enthusiastic bloggers sharing a delicious muffin recipe every last Monday of the month. Here is my share for tis month’s event.  #MuffinMonday is a group of muffin loving bakers who get together once a month to bake muffins. You can see all of our lovely muffins by following our Pinterest board. Updated links for all of our past events and more information about Muffin Monday can be found on our home page.

I am also linking this to Sundays on Silverado, Happiness is Homemade, Crafty Creators, and What’s For Dinner.

Ingredients

Makes 12

Whole wheat flour - 1 cup and 2 tbsp
Milk powder - 1/3 cup

Thandai powder - 1/3 cup (RECIPE HERE)

Milk - 3/4 cup

Flaxseed powder - 2 tbsp

Oil - 1/3 cup

Baking soda - 1/2 tsp

Baking powder - 1 tsp

Brown sugar - 3/4 cup

White chocolate chips - 1/2 cup

Salt - 1/8 tsp

Vanilla - 1 tsp

Method

Preheat the oven to 350 degrees F.

Mix the flaxseed powder in milk and set aside to gel.

In a bowl, add the whole wheat flour, salt, baking powder, baking soda, nonfat dry milk powder, and Thandai mix. Mix and set aside.

To another bowl, add the oil, flaxseed mixture, brown sugar, vanilla.

Pour this on to the dry ingredients. Mix quickly. 

Fold in the white chocolate chips.

Scoop into lined muffin tray

Bake for 16 minutes or until an inserted toothpick comes out clean.

Cool for 15 minutes. Serve at room temperature or warm.

February 2023 #MuffinMonday Links:

Buttermilk Muffins with Whiskey-Soaked Raisins by Faith, Hope, Love, & Luck Survive Despite a Whiskered Accomplice
Cherry Vanilla Muffins by Jolene's Recipe Journal
Chocolate Zucchini Muffins by Food Lust People Love
Churro Muffins by Karen's Kitchen Stories
Pineapple Rice Krispie Muffins by A Day in the Life on the Farm
Sourdough Raspberry Coconut Muffins by Zesty South Indian Kitchen
Strawberry Sweetheart Streusel Muffins by Palatable Pastime

Creamy Vegan Lentil Soup

This is the most delicious lentil noodle soup you’d have ever had. Creamy, vegan, hearty, protein-rich, gluten-free, grain-free, and delicious to the last drop. This budget friendly soup that can be made with simple ingredients from your pantry makes a great and easy weeknight meal.

How is this soup protein-rich?

Lentils are protein rich. Every quarter cup of lentils gives about 9g of protein. The noodles are grain free garbanzo beans noodles adding to the proteins. This makes this a healthy choice that fits in your budget and is tastier just like a gourmet food.

Why is this lentil soup a winner?

• Nutritious and protein rich
• Delicious
• Budget friendly
• Easy to make
• Leftovers are great for next day lunch
• It can be made with simple ingredients from your pantry and doesn’t need fancy ingredients.
• It is comforting.

The ingredients required to make this soup?

Lentils - I have used regular lentils. But green or black lentils can be used.

Garbanzo noodles - This is a grain-free noodle that is packed with proteins and is vegan too. 

Onion, celery, garlic, and ginger - flavor enhancers. Do not skip the ginger.

Potato - chunks of potato make any soup comforting and this soup is no exception. 

Kale - Kale is a nutrition powerhouse. Adding this improves the nutrition profile. Any greens can be added. Kale takes a few minutes to cook and should be added about 5 minutes after adding the pasta. 

Cumin - Digestive and flavor enhancing spice

Salt - adds flavor

Coconut milk - Adds to the flavor and creaminess of the soup. 

Black pepper and cayenne - add to the spicy kick.

Oil - Coconut oil or any oil can be used.

What variations can be made to this soup?

For a variation sweet potatoes can be added instead of potatoes, or potatoes can be skipped. Any greens can be used instead of kale. If using spinach, add it at the last minute as it cooks quicker.

How many servings can be made with this recipe?

This recipe makes a good amount of soup that can easily serve 4-6 hungry people. If serving with a side of salad/sandwich this can serve 6-8 people. 

Every month we share a soup recipe in our #SoupSaturdaySwappers group on a chosen theme. This month “Lentils” are the theme. This creamy vegan lentil soup is my share for the theme. Sue of Palatable Pastime is hosting this month.

If you love this lentil soup, be sure to check the following lentil based recipes which would become your favorite too.

Lentil Veggie Soup

Menestra De Lentejas/Ecuadorian Lentil Stew

Roasted Brussels Sprouts and Cippolini Onion Taco

Egyptian Kushari

Mujadara

I am also linking this to What's For Dinner, Happiness is Homemade, Crafty Creators, Full Plate Thursday, and Thursday Favorite Things.

Ingredients

Serves 6-8

Lentils - 3/4 cup

Garbanzo noodles - 4 oz

Oil - 1 tbsp

Potatoes - 1 cup, 1-inch cubes

Onion - 1/2 cup, chopped

Ginger - 1 tbsp, finely chopped

Garlic - 1 tbsp, finely chopped

Celery - 1/2 cup, chopped

Salt -2.5 tsp

Black pepper - 1/2 tsp

Cayenne - 1 tsp

Water - 6.5 cups

Coconut milk - 1 14oz can

Turmeric - 1/2 tsp

Cumin - 1 tsp

Lemon juice - 1 tbsp

Kale - 3 to 4 cups, chopped

Method

Heat oil in a Dutch oven. Add the cumin seeds and let it bloom for 20-30 seconds. Add the onions, ginger, garlic, and celery, and sauté for 4-5 minutes.

Add the lentils, potato, and water, bring to a simmer, cover and cook for 15 minutes.

Add the noodles followed by salt, black pepper, turmeric, and cayenne. Mix and cook for 5 minutes.

Add the kale, cook for 4-5 minutes.

Add the coconut milk, mix.

Simmer for 2 minutes.

Ladle into soup bowls and serve hot with a piece of crusty bread.

Lentil Soups:

• Cajun Lentil Soup with Andouille Sausage from Faith, Hope, Love, & Luck Survive Despite a Whiskered Accomplice
• Ham and Lentil Soup from A Day in the Life on the Farm
• Spicy Turkey Sausage and Lentil Soup from Karen's Kitchen Stories
• Steak and Potato Lentil Soup from Palatable Pastime
• Tadkawali Doh Dal from Sneha’s Recipe