Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"Never underestimate how much assistance, how much satisfaction, how much comfort, how much soul and transcendence there might be in a well-made taco and a cold bottle of beer."
-Tom Robbins, Author

The refrigerator light goes on...

This is a variation on a taco that we sampled on a research trip at a restaurant in Austin, Texas. The creaminess of the beans and sweetness of the veggies and cheese is balanced by the bitterness of the spinach. Use the Dr. Gourmet Tomatillo Salsa or your favorite salsa recipe. You can, of course, use bottled salsa, but check the sodium content carefully.

Cayenne Pepper

Cayenne is a species of extremely hot chili pepper. It is small to medium sized (about 2 - 5 inches long) and bright red. Most cayenne grown today is dried and ground into cayenne pepper. Buy ground cayenne in small amounts so that it doesn't lose its fresh flavor. As it ages, it turns from a bright pepper red to a duller brownish red.


White Bean and Spinach Tacos

Servings = 4 | Serving size =3 tacos

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4.

This recipe also requires making Tomatillo Salsa

Once cooked, the beans and spinach can be refrigerated separately and served cold. The tacos can then be assembled when ready to serve.

1/4 cup dried pumpkin seeds (pepitas)
2 tsp olive oil (divided)
1 small onion (finely diced)
1 medium red bell pepper (diced)
1 15 ounce can no salt added white beans (drained and rinsed)
1/2 tsp cumin
1 tsp chili powder
1/16 tsp cayenne pepper
1/4 tsp salt
fresh ground black pepper (to taste)
1 cup water
16 ounces fresh spinach
4 ounces reduced fat Monterey jack cheese (grated)
12 soft corn tortillas

White Bean Spinach Tacos
Place a small skillet over medium-high heat.

Add the pumpkin seeds and toast them for about 5 minutes. Toss frequently and allow to brown lightly.

Remove to a plate.

Place 1 teaspoon olive oil in a large skillet over medium high heat.

Add the onion and cook for about 3 minutes. Stir frequently.

Add the red pepper and cook for about 2 minutes. Stir frequently.

Add the white beans, cumin, chili powder, cayenne pepper, salt, pepper and water.

Simmer the beans until almost all of the liquid is gone.

Reduce the heat to low.

Place the remaining teaspoon oil in a large skillet over high heat.

Add the spinach to the pan and cook for about 5 minutes. Stir frequently.

When the spinach is cooked divide evenly between the tortillas. Top with the beans, toasted pumpkin seeds, cheese, and Tomatillo Salsa.


Nutrition Facts

Serving size = 3 tacos

Servings = 4


Amount Per Serving

Calories 455 Calories from Fat 138
  % Daily Value
Total Fat 14g 22%
    Saturated Fat 5g 20%
    Monounsaturated Fat 6g
    Trans Fat 0g
Cholesterol 18mg 6%
Sodium 442mg 17%
Total Carbohydrates 60g 21%
    Dietary Fiber 12g 43%
    Sugars 3g
Protein 24g
Vitamin A 230% Vitamin C 119%
Calcium 45% Iron 47%
Vitamin K 558 mcg Potassium 1359 mg
Magnesium 247 mg