Short on time? These deconstructed tacos are a simple but nutritious Mexican fix.
- DF Dairy free
- GF Gluten free
- Ve Vegan
- Prep time 20 mins
- Serves 4
- Difficulty easy
Method
- Wash corn, remove corn silk and steam corn over a pot of boiling water for about 7-10 minutes.
- Meanwhile, assemble beans, avocado, tomatoes and onion (if using) in a serving bowl. I like to keep the ingredients in separate piles in the bowl.
- Also, prepare the dressing. Simply place all dressing ingredients in a screw-top jar and shake to combine.
- When corn is cooked, allow to cool slightly before removing kernels from cobs with a sharp knife. Add to bowl.
- Top with coriander.
- Add dressing just before serving.
I like to serve this with blue corn chips made from blue corn, which is high in the antioxidants called anthocyanins. But you can serve with any organic corn chips or brown rice.
Nutritional information
For people who either don’t really like cooking, or who are time poor or unmotivated, I encourage ‘food assembly’ as opposed to cooking.
It involves gathering ingredients and putting them all together with minimal cooking.
These Mexican-inspired ‘deconstructed’ tacos are the perfect example. If you really don’t want to cook the corn, you can used tinned corn, but the fresh corn provides a lovely crunchier texture.
It’s a colourful combination of whole foods and fresh ingredients. The black beans are high in fibre, and feed the gut microbiota. Black beans are a legume, which, when combined with a grain (the corn) provides a complete protein. They’re perfectly complemented by the other simple plant ingredients – versatile tomatoes, avocado for healthy fats and fresh coriander as a green vegetable.
With a tangy and spicy dressing, this meal ticks all the boxes for a healthy plant-based meal – complete protein, nutritious wholefoods – and is so easy.
“Ola!” Dinner is ready (with leftovers for lunch the next day).
