Recipes · Mexican · Main Courses
Tacos de Canasta (Basket Tacos)
One serving has 554 kcal and 11 g protein, and at least a fifth of a woman's daily need of phosphorus (60%), vitamin K (54%), pyridoxine (47%), copper (41%), fiber (38%) and manganese (38%). Ready in 60 minutes.
- Preparation: 40 min
- Cooking: 20 min
- Makes: 1 serving (306 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 90 g Tortillas, corn
- 100 g Potatoes, raw
- 60 g Refried beans, canned
- 25 g Vegetable oil
- 20 g Salsa
- 10 g Onions, raw
- 0.8 g Salt
Method
- Boil the potato until tender and mash it with a little salt.
- Fill half the tortillas with the mashed potato and the other half with the refried beans, then fold each in half.
- Heat the oil in a wide pan and briefly dip each folded taco in the hot oil to coat, without deep frying.
- Stack the tacos in a basket or covered container lined with paper towels, cover tightly, and let them steam in their own residual heat for 20-30 minutes, the traditional way tacos de canasta are kept warm and soft.
- Serve topped with the chopped onion and salsa.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 554 kcal | 26% |
| Carbohydrates | 68 g | |
| Water | 194 mL | |
| Fiber | 11.1 g | 38% |
| Protein | 10.8 g | 22% |
| Tryptophan | 0.06 g | |
| Threonine | 0.27 g | |
| Isoleucine | 0.25 g | |
| Leucine | 0.74 g | |
| Lysine | 0.26 g | |
| Methionine | 0.14 g | |
| Cystine | 0.12 g | |
| Phenylalanine | 0.34 g | |
| Tyrosine | 0.26 g | |
| Valine | 0.37 g | |
| Histidine | 0.2 g | |
| Fat | 28.2 g | |
| Monounsaturated | 6.4 g | |
| Polyunsaturated | 15.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 14.1 g | |
| Saturated | 4.3 g | |
| Trans-Fats | 0.17 g | |
| Cholesterol | 0 mg | |
| Calcium | 114 mg | 11% |
| Copper | 0.37 mg | 41% |
| Iron | 3 mg | 17% |
| Magnesium | 115 mg | 37% |
| Manganese | 0.68 mg | 38% |
| Phosphorus | 418 mg | 60% |
| Potassium | 868 mg | 18% |
| Selenium | 9.5 µg | 17% |
| Sodium | 757 mg | |
| Zinc | 2 mg | 25% |
| Thiamin (vitamin B1) | 0.2 mg | 18% |
| Riboflavin (vitamin B2) | 0.11 mg | 10% |
| Niacin (vitamin B3) | 2.9 mg | 20% |
| Pantothenic acid (vitamin B5) | 0.55 mg | 11% |
| Pyridoxine (vitamin B6) | 0.61 mg | 47% |
| Folate (vitamin B9) | 22.2 µg | 6% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 27.3 mg | 6% |
| Vitamin A | 4.6 µg | 1% |
| Vitamin C | 20.8 mg | 28% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.6 mg | 17% |
| Vitamin K | 48.9 µg | 54% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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