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Iowa Tacos

Iowa Tacos

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An easy vegetarian recipe that combines the high fiber of beans with the texture of corn and health benefits of olive oil.


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Iowa Tacos

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Serves 4

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1 pound & 12 ounces canned pinto beans
2 cups tomato sauce
1/2 cup water
1/2 cup ricotta cheese
2 tablespoons Ranch salad dressing
2 teaspoons white wine vinegar
2 teaspoons red pepper flakes
1 dash cilantro
1 dash cumin
4 ounces lettuce
4 ounces onion
1 ounce shredded cheddar cheese
1/2 cup sugar
2 eggs
1/4 cup olive oil
1 cup flour
1/2 cup cornmeal
1 teaspoon baking powder
1 cup milk
2 tablespoons olive oil

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  1. Drain and rinse pinto beans.
  2. Place in saucepan with tomato sauce, water, ricotta cheese, Ranch salad dressing, white wine vinegar, red pepper flakes, cilantro and cumin. Stir to mix.
  3. Heat covered over medium-low heat for 20 minutes. Stir occasionally.
  4. After 20 minutes remove cover and continue cooking over medium-low heat to thicken. Continue to stir often.
  5. Chop lettuce and onion. Set aside with shredded cheese.
  6. In a mixing bowl mix together sugar, egg and olive oil.
  7. In a large skillet (electric skillets work great) pour enough olive oil to completely cover the bottom. Turn heat on to medium high and heat oil.
  8. Pour flour, cornmeal and baking powder on top of sugar and egg mixture. Using a fork, work the baking powder into the flour and cornmeal. Stir vigorously to mix.
  9. Add milk and beat well.
  10. Give beans a stir.
  11. Pour batter into hot oil. Heat on one side until bubbles burst and begin leaving small canyons or until brown on one side.
  12. Turn with a pancake turner and brown other side.
  13. Remove from heat and top with thickened beans, lettuce, onions and cheese.
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Nutritional information for Iowa Tacos

Calories: 872
Calories from Fat: 321

% Daily Value*
Total Fat 36g 55%
Saturated Fat 9g 44%
Cholesterol 235mg 78%
Sodium 674mg 28%
Total Carbohydrates 111g 37%
Dietary Fiber 14g 56%
Sugars 37g ~
Protein 30g 61%
Vitamin A 70% Iron 44%
Vitamin C 30% Calcium 36%
*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs

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