High fibre tacos with avocado salsa

High fiber tacos with avocado salsa

Sauce (4 servings):

2 dl puy lentils (or/and 400g minced grass fed meat, chicken or turkey for meat based sauce)
3-4 dl water
400ml crushed tomatoes
1 tbsp unflavored coconut oil
2 tbsp tomato puree
1 cube of vegetable or chicken bullion
1.5 dl grated carrots
1 tbsp mild chili powder
¼ tbsp dried oregano
½ tsp red paprika
½ tsp ground cumin
Pinch of cayenne pepper
400ml pre-cooked black beans
½ tsp garlic powder or a piece of crushed garlic (optional)
¼ tsp onion powder (optional)

Avocado salsa:
2 fresh avocado
Lime or lemon juice, use fresh or bottle
Salt

Serve with:
Small salad leaves (or gluten free tortillas)
Chopped cherry tomatoes
Chopped spring onion
Fresh coriander
Red paprika flakes
Fresh lime

 

How to make high fiber tacos and avocado salsa:

1. Rinse the lentils well in cold water and add together with water, crushed tomatoes, coconut oil, tomato puree, bullion cube, carrot and spices in a pot.

2. Heat up and then let simmer for 25-30 min (depending on cooking time for the lentils) until the lentils are ready. Stir several times during the cooking time so the lentils don’t get stuck and get burned in the bottom of the pot – use a spatula to stir. Add more water if needed during the cooking time.

3. Rinse the black beans in cold water and add to the pot. Cook for another 5 min or until you are happy with the consistency of the sauce. If too liquid, cook a bit more to reduce water and make it more solid.

4. Add salt to taste, and more chili powder or cayenne if you prefer more spice.

5. Mash the avocados in a bowl with a fork. Add salt and lime/lemon to taste and mix.

6. Add the sauce to the salad leaves, and top with the avocado salsa and other toppings of your choice.

7. Enjoy!

 

Health benefits:

This recipe contains lots of fiber and plant-based protein from the beans and the lentils. You can make it as a vegetarian dish, or add meat to the sauce if you would like. The recipe also contains all four prebiotic fibers that can be found in Synbiotic15 Daily. The tomatoes and carrots contain pectin, the spring onion and garlic contains inulin, and the lentils and beans contain both beta glucan and resistant starch. These prebiotic fibers act as food for the good bacteria in your gut flora.

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