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Diabetic & Heart Healthy

Try a fresh spin on tacos tonight with asparagus, quinoa and yummy toppings. Nutrient-rich asparagus is packed with Vitamin A, fiber and folate. Low-fat and full of flavor, these easy vegetarian tacos can be made in about 30 minutes.

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  • 1 cup uncooked quinoa
  • 1 1/2 cups low-sodium vegetable broth
  • 1 Tbsp olive oil
  • 1 garlic clove, minced fine
  • 1 bunch asparagus, trimmed and chopped
  • 1/2 tsp ground cumin
  • 1/2 tsp paprika
  • 1/2 tsp onion powder
  • 1/8 tsp cayenne pepper
  • 1/8 tsp salt
  • Black pepper to taste
  • 1 can (15 oz) small red beans or black beans, rinsed and drained
  • 8 6-inch flour tortillas, warmed
  • 2 tomatoes, sliced
  • 1 zucchini, diced
  • 1 avocado, pitted, peeled and smashed
  • Fresh oregano or cilantro leaves
  • 2 Tbsp pumpkin seeds


  • Rinse the quinoa under cold water and drain well. Transfer the quinoa to a medium saucepan and add the broth. Bring the broth to a boil over medium-high heat. Lower the heat and simmer, covered, for 25 minutes. Remove from heat and set aside.
  • In a skillet, heat the oil over medium heat. Add the garlic and cook until fragrant, about 1 minute. Add the asparagus and cook for 5 minutes, or until tender.
  • Add the cumin, paprika, onion powder, cayenne, salt and black pepper to taste and cook for 1 minute. Add the red beans and cook for 2 minutes, stirring gently. Remove from the heat.
  • Divide the quinoa among the tortillas. Top with the asparagus mixture and desired toppings.

Nutrition Facts

Serves 4

Serving size: 2 tacos

Per Serving: Calories: 257 Fat: 6g Saturated Fat: 1g Cholesterol: 0mg Sodium: 265mg Carbohydrates: 40g Fiber: 6g Protein: 10g

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Date Last Reviewed: July 24, 2020

Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Jane Schwartz, RDN, CLT

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