Tuesday, February 28, 2023

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...)

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


Peanuts - 4 tbsp, toasted
Lettuce - 4 to 6 leaves
Cilantro, chopped


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.


  1. Wish someone made me these healthy tacos to dig in.. so many healthy ingredients - what's not to love :) so yum ! - Kalyani

  2. This sounds like a fun combination of flavors! Excited to try this

  3. So delicious and good for you too!

  4. These garbanzo quinoa tacos turned out so good! Perfect for a delicious dinner!

  5. Such an innovative recipe. I like the taco version with quinoa. Brilliant I would love to make and enjoy this healthy snack.

  6. Perfect recipe for protein rich breakfast. Using quinoa flour to make the tacos is brilliant. Thank you for sharing this flavorful recipe.

  7. What's not to love about this recipe? Protein rich, unique and the clicks look so beautiful. Have never tried quinoa tortilla and then to fill them with scrambled chickpeas.. wow. Makes it a filling dish not only for breakfast but for dinner too.

  8. What an innovative recipe! Totally love how you have made these delicious protein-rich tacos from scratch. Every single component of these tacos is so very well thought out and executed!

  9. I tried just the filling with store bought tacos for Sunday brunch. it was so tasty, now I am so tempted to try the whole recipe.

  10. Wow you made tacos and the filling both. I use to make tacos earlier with corn. I am loving this Quinoa flour tacos, and the filling, completely healthy dish.

  11. Wow so many healthy ingredients in our dish. Can't wait to try this nutritious and delicious tacos. Loved your well explained recipe. Garbanzo beans filling sounds super tasty.

  12. Love this taco made with quinoa flour, a good one to serve anytime. Will make this one over the weekend.

  13. Love the way you have made everything from scratch. They look so amazing. Very healthy and nutritious as well. Would love to try it soon.

  14. I am totally in love with your energy, how you have made everything from scratch and that too every single layer is innovative... The tacos look amazing...

  15. Love this stuffing in the Taco Radha. So nutritious and protein filled breakfast. Absolutely irresistible. - Preethi

  16. These Garbanzo Quinoa Tacos
    look so delicious. I love the way you made the tacos with just quinoa flour. The assembled plate looks so tempting!!

  17. These tacos looks amazing , very well explained from scratch that too with step by step pics.. All the ingredients used are healthy nd tasty.. Vasusvegkitchen

  18. Quinoa tacos with absolutely healthy filling of garbanzo beans , peanuts etc...what's not to love in this delicious breakfast ..

  19. Such an innovative recipe! Love these delicious protein-rich tacos from scratch....