Throw on your favorite taco shirt and let's get cooking!
For the taco filling:
1 cup pearled or quick cook barley (we'll talk about barley in a minute)
1 can of low sodium black beans, drained and rinsed
1 can of fire roasted no salt added tomatoes
2 ears of corn - yes you can used canned/frozen corn if you are lazy or if corn is not in season
1 green bell pepper
1 jalapeno pepper - optional
1/4 of an onion
2 cloves of garlic
1 tablespoon of cumin
1 cup of low sodium vege broth
1 cup of water
Chop all of your veges and remove the kernels of corn from the ear with a knife.
Over medium/high heat add a little olive oil to a pan and add the pepper, onion, garlic, jalapenos, and the cumin. Cook these veges until they are tender.
Next, stir in the barley until it starts to get a little toasty. Then, in with the broth, tomatoes, and corn. Let it simmer until almost all of the liquid is absorbed. Then fold in the black beans and heat through.
Ok, so barley. The easiest kinds of barley to find in the store are either quick cook barley or pearled barley. Beware, neither of these are whole grains because technically some or all of the bran has been removed. That said, it is still a healthy grain because often times some of the bran is actually retained and lucky for us, the fiber is distributed throughout the grain anyway. So still good stuff. Got it? Hulled barley is a whole grain, but takes longer to cook.
Taco filling is done.
1 7oz can of chipotle peppers in adobo sauce
2 tablespoons of cashew butter
1/3 cup vegetable broth
1/2 lime, juiced
1-2 teaspoons of agave nectar if needed
WARNING: This sauce is spicy!
You can make this with roasted red peppers instead of chipotle peppers
if you can't handle the heat. Or just top your tacos with salsa.
Taco time. I used lettuce leaves instead of tortillas or taco shells this time for a lighter option.
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Happy eating and best health,
Dr. G
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