Mexican Tacos
Spiced ground beef and kidney beans piled into warm taco shells, finished with a cold cumin-yogurt sauce. Seven ingredients, fifteen minutes, and 38 grams of protein from both beef and beans.
The leek brings a milder sweetness than onion, and the yogurt sauce picks up the second half of the cumin for a clean, cool finish against the warm filling.
Spiced ground beef and kidney beans piled into warm taco shells, finished with a cold cumin-yogurt sauce. Seven ingredients, fifteen minutes, and 38 grams of protein from both beef and beans.
The leek brings a milder sweetness than onion, and the yogurt sauce picks up the second half of the cumin for a clean, cool finish against the warm filling.
Ingredients
- taco shells 2 pieces
- leek 1 piece
- kidney beans 0.75 cup
- olive oil 1 tablespoon
- 96% lean ground beef 3 ounces
- ground cumin 2 teaspoons
- yogurt, nonfat 2 fluid ounces
Method
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Preheat the oven to 360°F (180°C).
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Warm the tacos for 5 minutes in the preheated oven.
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Slice the leek into thin rings. Drain the kidney beans in a colander and rinse them under cold water.
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Heat the oil in a skillet and cook the ground meat with half of the cumin powder and the leek for 8 minutes until done. Add the beans and warm everything thoroughly. Season with salt and pepper and, if necessary, add a splash of water.
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Prepare a sauce from the yogurt and the remaining cumin powder. Season with salt and pepper to taste.
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Fill the tacos with the meat mixture and serve with the sauce on the side.
Split the cumin between the skillet and the yogurt sauce. The half that cooks with the beef and leek deepens into the filling, while the half stirred into cold yogurt stays sharp and aromatic. One spice, two distinct layers of flavor.
Behind this recipe
Is 38 grams of protein enough for one meal?
Research has found that the body can use well over 30 grams of protein per meal for muscle building. The old ceiling of 30 grams per sitting has been directly tested and disproven in controlled trials. This meal’s 38 grams from both beef and kidney beans falls comfortably in the effective range.
Read the full evidence reviewCan I use onion instead of leek?
Yes. Onion works well in the same quantity. Leek brings a milder, slightly sweeter flavor that blends into the meat without overpowering the cumin. If you switch to onion, dice it finely so it softens in the eight-minute cook time.
Can I eat tacos at night and still lose weight?
Research compared groups eating the majority of their carbs at dinner versus spreading them throughout the day. The dinner-carb group lost just as much weight, and in some trials showed better fat loss outcomes. A 36-gram carb meal at dinner is not the problem most people assume it is.
Read the full evidence review
