Healthy Vegetarian tacos recipe -Tacos for weight loss

  • Prep Time
    10 min
  • Cook Time
    10 min
  • Serving
    1
  • View
    622

Vegetarian tacos recipe provides 316 kcal of a single-serve of two portions. These Vegetarian tacos are made with less oil and are stuffed with vegetables to balance the nutrition. Let’s see how to make these tacos for weight loss.

What goes in a traditional taco?

The famous taco, as we know, is nothing but a wheat or corn tortilla served with fillings. The favorite Mexican street food is mainly renowned for its meat fillings. However, the Vegetarian taco is also gaining popularity which is made with fillings such as beans, cottage cheese, cheese, and other vegetables. The stuffing is garnished with mayonnaise, spices, or other sour creams as per the taste and tradition. 

The Vegetarian tacos recipe

The vegetarian tacos recipe shown here is low in calories and full of vegetables that give much-needed nutrition and fiber. The tacos for weight loss are made up of brown bread, so you don’t have to cook chapati or tortilla separately. This makes this vegetarian tacos recipe easy and convenient.

Highlights of Vegetarian tacos recipe

  1. This vegetarian taco dish is low in calories. With just 316.5 kcal, you can easily fit these tacos into your meal without any guilt of calories.
  2. A single meal with these vegetarian tacos provides you with around 29% of the day’s protein required for a woman. This taco is high in protein.
  3. This vegetarian taco has just 32 grams of carbs. If you follow a low-carb diet, adding the recommended serving of these vegetarian tacos won’t exceed the carb limits.
  4. The recipe of vegetarian tacos also provides around 30% of the day’s total fiber requirement, which is good to keep you full and regulate bowel movement, sugar levels, and cholesterol levels.
  5. Apart from being high in fiber and proteins, this vegetarian tacos recipe is also high in iron, copper, and chromium, along with other minerals
  6. The tacos for weight loss also have reasonable quantities of vitamin B7, Vitamin B9, Vitamin C, and Vitamin D.
  7. Brown bread is used to make tacos for weight loss, saving your time in making roti or tortilla.

Read more weight loss recipes

Ingredients

Ingredients of Tacos for weight loss - Vegetarian tacos recipe

Tacos for weight loss nutrition compared against male and female RDA

Macros

Serving size: 1 vegetarian tacos recipe

Calories in vegetarian tacos recipe

Calories in vegetarian tacos recipe are 316.53 kCal; as much as 15.83 % of male DRI of 2000 kCal. Therefore, it can attain 21.10 % of female DRI of 1500 kCal.

Protein forms 20.74 % of the calories

Carbs form 40.43 % of the calories in vegetarian tacos recipe.

Fats form 38.21 % of the calories.

Macros in vegetarian tacos recipe

Protein in vegetarian tacos recipe – 16.41 gm, particularly 21.88 % of male DRI of 75 gm. Further, it can complete 29.17 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.

Carbs in vegetarian tacos recipe – 31.99 gm, therefore, is 11.63 % of male DRI of 275 gm. Therefore, it can achieve 15.51 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.

Fats in vegetarian tacos recipe – 13.44 gm, notably 20.16 % of male DRI of 66.67 gm. As a result, a woman gets 26.88 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.

The Fibre in vegetarian tacos recipe – 7.46 gm, thus is, 19.63 % of male DRI of 38 gm. Consequently, females get 29.84 % of female DRI of 25 gm.

Soluble Fibre – 0.92 gm, particularly 9.20 % of male DRI of 10 gm. Consequently, females will get as much as 9.33 % of female DRI of 9.86 gm.

Total Free Sugar – 9.31 gm, which is not only 15.52 % of male DRI of 60 gm but also 18.62 % of female DRI of 50 gm.

Vitamins

Vitamin A – 137.4 mcg, as much as 15.27 % of male DRI of 900 mcg. Furthermore, women can get as much as 19.63 % of female DRI of 700 mcg.

Thiamine (Vitamin B1) – 0.15 mg, particularly 12.50 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 13.64 % of female DRI of 1.1 mg.

Riboflavin (Vitamin B2) – 0.08 mg, therefore, is 6.15 % of male DRI of 1.3 mg. Besides, women also get 7.27 % of female DRI of 1.1 mg.

Niacin (Vitamin B3) – 1.59 mg, notably 9.94 % of male DRI of 16 mg and 11.36 % of female DRI of 14 mg.

Pyridoxine (Vitamin B6) – 0.17 mg, thus is, 13.08 % of DRI of 1.3 mg for males and females.

Biotin (Vitamin B7) – 14.61 mcg, therefore, is 48.70 % of DRI of 30 mcg for males and females.

Total Folate (Vitamin B9) – 94.13 mcg, as much as 23.53 % of DRI of 400 mcg for males and females.

Cobalamin (Vitamin B12) – 0 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females

L-ascorbic acid (Vitamin C) – 77.72 mg, therefore, is 86.36 % of male DRI of 90 mg. Further, it is 103.63 % of female DRI of 75 mg.

Calciferol (Vitamin D) – 1.05 mcg, notably 21.00 % of DRI of 5 mcg for males and females.

Alpha-tocopherol (Vitamin E) – 0.11 mg, thus is, 0.73 % of DRI of 15 mg for males and females.

Vitamin K – 20.27 mcg, as much as 16.89 % of male DRI of 120 mcg and 22.52 % of female DRI of 90 mcg.

Minerals

Calcium – 303.78 mg, particularly 30.38 % of DRI of 1000 mg for males and females.

Phosphorus – 252.35 mg, therefore, is 36.05 % of DRI of 700 mg for males and females.

Iron – 1.91 mg, notably 23.88 % of male DRI of 8 mg and 10.61 % of female DRI of 18 mg.

Magnesium – 30.94 mg, thus is, 7.74 % of male DRI of 400 mg and 9.98 % of female DRI of 310 mg.

Copper – 150 mcg, as much as 16.67 % of DRI of 900 mcg for males and females.

Manganese – 0.28 mg, particularly 12.17 % of male DRI of 2.3 mg and 15.56 % of female DRI of 1.8 mg.

Molybdenum – 0 mcg, therefore, is 0.00 % of DRI of 45 mcg for males and females.

Zinc – 1.65 mg, notably 15.00 % of male DRI of 11 mg. At the same time, women get 20.63 % of female DRI of 8 mg.

Chromium – 70 mcg, thus is, 200.00 % of male DRI of 35 mcg. Besides, women too get 280.00 % of female DRI of 25 mcg.

Selenium – 11.86 mcg, as much as 21.56 % of DRI of 55 mcg for males and females.

Cholesterol – 51.5 mg,

Potassium – 247.17 mg, as much as 5.26 % of DRI of 4700 mg for males and females.

Sodium – 162.79 mg, particularly 10.85 % of DRI of 1500 mg for males and females.

Omega 3 – 160.05 mg, therefore, is 26.68 % of DRI of 600 mg for males and females,

Omega 6 – 316.2 mg, not only 52.70 % of DRI of 600 mg for males and females.

Disclaimer 

Values of RDA are for a healthy adult aged between 19 to 50 years, energy requirements may change as per gender, age and physical activities. Nutritional values of vegetarian tacos are approximate and may have variance.

Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio
www.vegdietplans.com

    Directions

    Step 1

    To make tacos for weight loss, let's prepare to stuff first. Wash and peel the carrot.

    Step 2

    Now, I am taking a chopper for help to chop all the vegetables here.

    Step 3

    Add chopped carrot, chopped capsicum, panner, chopped onion, garlic cloves in the chopper.

    Step 4

    Chop it as fine as possible.

    Step 5

    Now take a clay pot; if you don't' have a clay pot, you can use any pan.

    Step 6

    Add ½ tsp ghee; now add chopped vegetables to it.

    Step 7

    Cook the mix for 5 - 8 minutes until the water evaporates.

    Step 8

    Now add salt as per taste and seasoning like red chili flakes and oregano seasoning.

    Step 9

    Mix well, and our vegetarian taco stuffing is ready.

    Step 10

    Now take the bread and roll it as flat as roti.

    Step 11

    Now take the nonstick tadka pan, grease it with little ghee.

    Step 12

    Now put bread in it and roast until it gets wrapped or bent, as shown here.

    Step 13

    Add stuffing and cook for 2 min on slow flame.

    Step 14

    Now add grated cheese, add red chili flakes, and oregano seasoning. Our healthy vegetarian taco is ready to serve. We can have 2 Tacos for a weight loss diet during dinner time.

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