Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
Serve with corn tortilla chips or spoon into whole wheat tortillas.
Diet Types: Dairy Free, Low Fat, Vegan, Vegetarian
Ingredients:
  • 1 cup cooked Pinto Beans
  • 5 ounces silken soft Mori-Nu tofu
  • 2 tablespoons lemon juice
  • 2 teaspoons Cumin
  • 2 tablespoons fresh cilantro
  • 1/4 teaspoon black pepper
  • 3 cups chopped green lettuce
  • 4 large tomatoes, chopped
  • 1 cup corn kernels
  • 1/2 cup shredded soy cheese
  • 1 large carrot, shredded
  • 1/2 cup minced red onion
  • 1 cup seeded and diced cucumber
  • 1 can chopped jalapeno peppers
  • 1/2 cup salsa
  • 1/2 cup chopped black olives
  • Serves: 4
    Cooking Time: Under 30 minutes
    Instructions:
    Combine beans, tofu, lemon juice, Cumin, cilantro, and pepper in a blender or food processor and process until smooth. Set aside. Prep vegetables of choice. Place lettuce in a large salad bowl or shallow serving dish. Spoon bean mixture on top and spread flat, almost to edges. Arrange remaining vegetables and cheese on top. Serve salsa on the side.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 252
    Calories from Fat 56
     % Daily Value*
    Total Fat 6g10%
      Saturated Fat 1g3%
      Mono Fat 3g 
    Sodium 1060mg44%
    Total Carbs 41g14%
      Dietary Fiber 10g42%
      Sugars 1g 
    Protein 13g 
    Iron33%
    Calcium25%
    Vitamin B-625%
    Vitamin C60%
    Vitamin E16%
    Vitamin A79%
    Selenium9%
    Manganese35%
    Copper25%
    Zinc10%
    Potassium31%
    Phosphorus21%
    Magnesium22%
    Pantothenic acid10%
    Niacin13%
    Riboflavin12%
    Thiamin27%
    Folate38%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.