11 Reasons People Are Happier, Healthier, and Love Eating Hummus Tacos
Hummus Tacos are swoon worthy in these little bowl shaped tortillas! Combining corn sauté, lemon garlic hummus, and pickled red onions, Mexican hummus recipe is definitely worth a try!
Hummus tacos take the best of a taco salad bowl and elevate it. Do you love a crispy shell infused with salad seasoning? Me too!! To maximize the fiber and plant points, these hummus tacos layer lemon garlic hummus, a Mexican corn sauté, and pickled red onions.
Dinner is served! This post is all about hummus tacos!
Healthy Micro Superstars Featured in hummus tacos
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What Do I Need To Do To Throw Together Hummus Tacos?
- First, make the lemon garlic hummus in the instant pot.
- Second, make the Mexican corn sauté. Chop up a bell pepper, some green onion, apple. Throw in black beans, frozen corn, and taco seasoning. Mexican corn sauté is delicious by itself too!
- Third, toast tortilla bowls in the oven. Place a soft tortilla in a fluted baking sheet and bake for 10 minutes until crispy.
- Optional! You can make pickled red onion to top your hummus taco bowl!
- Finally, layer creamy lemon garlic hummus, Mexican corn sauté, and pickled red onion in your crispy tortilla.
These hummus tacos are so so good and unique that you will love bringing this recipe out for friends too!
Start By Making The Hummus Dip
This recipe starts with a delicious, creamy, lemon garlic hummus dip! This hummus dip is so good and so good for your gut health you will feel like you won’t feel like you’re sacrificing taste for healthy eating!
Pro Tip
Where to Find Tahini
You can find tahini at most grocery stores next to the peanut butter! They sell regular and other flavors, like garlic. If you want an extra kick of garlic in your hummus choose a garlic tahini.
To scoop up this tahini today at Whole Foods click here.
11 Gut Healthy Ingredients in Mexican Style Hummus
There are so many gut healthy ingredients in hummus tacos you will be supercharging your health with every bite!
Have you ever wondered why you still are hungry after eating a drive-through value meal? I know I have. We need fiber and protein to feel full. Values meals are generally grossly lacking in fiber. Chickpeas have both, and a whole lot more.
Each chickpea has a good deal of fiber and protein within it. Fiber and protein work together to make us feel satisfied and full after eating.
Kait’s Cupboard
Chickpeas Can Reduce Your Appetite – Naturally!
In several studies, chickpeas have been found to reduce people’s appetites and increase their feelings of fullness (Zafar & Kabir, 2017; Reister & Leidy, 2020).
You can get canned chickpeas (otherwise known as garbanzo beans) basically at every grocery store. For a quick online order click here and to pick it up at Whole Foods on your way home!
Doctors have found garlic can reduce your cholesterol. Across several studies, taking a supplement with allicin, the primary micro superhero in garlic, has reduced cholesterol (Stevinson et al., 2000; Silagy & Neil, 1994). In fact, doctors found regularly consuming garlic reduced cholesterol up to 8% in patients with high cholesterol (Ried et al., 2013). Moreover, they found this also decreased risk for heart disease (Ried et al., 2013). If you want to know more all about the benefits of garlic, check out 3 Amazing Ways Eating Garlic Everyday Benefits Your Health!
Lemons are really good for you! They contain a ton of vitamin C. In fact, one lemon has half of your necessary intake for vitamin C! Vitamin C may help prevent heart disease and stroke (Joshipura et al., 2001; Chanet et al., 2012).
Pine nuts contain pinolenic acid which may support your heart health and lower your bad (LDL) cholesterol levels (Christiansen et al., 2015).
You can find raw pine nuts here at Whole Foods or they are usually in the nut aisle at your local grocer.
Corn is high in antioxidants, making it an excellent contributor to your gut health. Corn includes zeaxanthin and lutein which support eye health (Abdal-Aal et al., 2013). It also has a large amount of ferulic acid, which supports the development of short chain fatty acids that keep guts healthy (Admon & Liu, 2002). In fact, there is more ferulic acid in corn than there is in other grains including, oats, wheat, and rice (Admon & Liu, 2002). Additionally, corn is low in calories, with one husk of corn equal to about 100 calories (Herr, 2022). This is the same as about one apple (Herr, 2022).
Beans and Grains Complement One Another
Beans and grains are complementary food groups, notching up the micro superhero bacteria in one another. Corn, is often thought of as a vegetable. However, it’s really a vegetable masquerading as a grain. Due to its high level of ferulic acid, corn provides all the benefit of incorporating a grain with less calories, and great taste.
You can get frozen fire roasted corn at Whole Foods or sometimes Aldi. You can usually find it at other local grocers as well.
Green onion has a micro superhero, called alliinase, which turns into allicin when cut. Allicin is fantastic for your microbiome health (Bulsiewicz, 2020). Dr. Bulsiewicz, author of Fiber Fueled, suggests you “chop and stop” (Bulsiewicz, 2020, p. 161). Wait for 10 minutes after chopping the onion. This gives time for the alliinase to turn into allicin.
High in water, bell peppers are a nutrient dense vegetable. With a low calorie burden, bell peppers pack a good deal of nutritional benefit with little cost. They are an excellent source of healthy carbs, protein, fat, and fiber. Similar to kale and carrots, the antioxidants in bell peppers support healthy eyes. Additionally, as a rich source of vitamin C, they may prevent anemia or low iron levels. For more information on all the healthy benefits in bell peppers, read Healthy Bell Pepper is Easy on the Eyes and Gut Health!
Black beans are full of fiber and have been found to support blood sugar regulation and decreased risk of chronic disease including heart disease and type II diabetes (Winham et al., 2017). Why? As an excellent source of plant-based fiber, they also are rich in antioxidants which help reduce the bad free radicals floating around your gut (Chávez-Mendoza & Sánchez, 2017). Want to know more about why we should all be eating more black beans? Check out When You Wonder Are Black Beans Good for Weight Loss!
There is a reason we all have heard the saying, an apple a day keeps the doctor away. In fact, apples are high in fiber and antioxidants including polyphenols. However, the majority of fiber and nutritious antioxidants are in the skin (Feng et al., 2021), so skip the extra effort of peeling your apples and eat them with the skin intact!
Sufficient experimental data demonstrate that apple-rich diets are associated with enhanced human health which is attributed to the presence of phenolic compounds.
FENG ET AL., 2021
Onions are already good for you. Pickling them allows the fermentation process to kick up the gut healthy benefits! Pickling red onion introduces Lactobacillus which is a probiotic supporting your gut health. Want to know more? Check out 7 Probiotic Trends You Need to Know About Lactobacillus Rhamnosus Benefits!
Whole grains help our bodies build short chain fatty acids which can help you maintain your weight, boost your immune system, and improve your digestion!!
If you’re looking for a 100% whole wheat tortilla that is cheap, soft, and stays fresh for a relatively long amount of time, check out the Target house brand. At under $3.00 for 10 tortillas they are less than 30 cents a tortilla!!
Kitchen Tools You Will Love for This Recipe
Use the Instant Pot for this Hummus Recipe
The Instant Pot makes this lemon garlic hummus recipe come together in a snap! If you’re constantly running from one thing or another, or just get glued to the latest episode of Outlander (and who could blame you) your lemon garlic hummus will come out ok! The Instant Pot has you covered.
The Instant Pot can help you actually eat healthy in a manageable way that fits into your lifestyle. How? It can take veggies and beans and cook them quickly to perfection. You can cook like your grandma, or great-grandma without all the behind the scenes effort they used to expend!
Pro Tip
What Does the Instant Pot Do?
Really, this should say what does the Instant Pot not do? This do all machine is a Kitchen Essential. It can:
Sauté
Pressure cook
Make stews that melt in your mouth
Make soups in half the time
Perfectly cook rice!
Make chili and sauces in 30 minutes that taste like they’ve been cooking all day
Brown or sear meat
Steam veggies
Make yogurt
Make lemon garlic hummus!!
Hummus Taco Dip Works Perfectly in a Bowl!
Taco bowls are ideal when you want to have lots of tacos without a ton of carbs. You can spice up the traditional taco bowl by baking your tortilla into a bowl! Taco bowl pans are less than $15 a set and so easy!
You can find these on Amazon here. Or, you can also pick up a taco bowl maker which holds up to eight tortillas at a time.
If you’re anything like me and have a big family, a big eater, a husband, or all of the above, then you should probably get the one that bakes multiple tortillas at a time!!
How to Use an Immersion Blender for Taco Hummus Sabra Style
Finding an immersion blender for your cooking style and kitchen is at the top of the to do list. It can make your life SO MUCH EASIER. I waited way too long to get one thinking I didn’t want anymore kitchen stuff, it would take up too much room, and that I really wouldn’t use it that much. Wrong!
You can use the immersion blender to blend any soup, sauce, smoothie, bean mixture, and more! It can puree, lightly blend, or mix. The top easily snaps onto the base. It immerses down into whatever you’re mixing, hence the name!
Make Garlic Hummus in Less Time with the Immersion Blender
Finding the best immersion blender can save you time and mess. Instead of transferring this hummus from the pot to a blender or food processor, just use the immersion blender!
The immersion blender will allow you to get the perfect consistency for your hummus! Want to know more about the immersion blender? Check out The Best Immersion Blender that will Make Cooking Insanely Easier here.
Other Hummus Recipes on Kait’s Cupboard
Vegan Apps Everyone Will Love: Corn Pico de Gallo Hummus
Easy Instant Pot corn hummus combines corn, lemon garlic hummus, and a vegetable medley to serve up a delicious appetizer or main course. You can pair corn hummus with whole wheat naan bread or serve it with tortilla chips or pita chips! Kid and baby/toddler approved!
A Tex Mex Hummus Pizza that Will Have You Reconsidering Everything You Thought You Knew About Pizza
Hummus pizza is a pizza favorite! Throw it on the grill and you’ll get the crisp taste of wood fired pizza with savory VEGAN toppings. Combining 13 epic ingredients to make ONE AMAZING GRILLED PIZZA, you’ll be happy you skipped delivery! Hummus pizza is fast, fun, and delivers gut healthy ingredients to boot.
A Delicious Taco Hummus and Greek Chicken Recipe!
Greek chicken and hummus tacos combine homemade lemon garlic hummus with lemon garlic chicken in the Instant Pot. They are easy, delicious, and gut healthy.
The Best Hummus Mexicano Greek Style
This recipe for Greek fish tacos is absolutely amazing! This Greek fish recipe on the grill is so so good. It combines garlic hummus, lemon garlic dressing, and flaky fish in a no fuss pouch!
Have I Convinced You To Try Hummus Tacos?
Did anyone say inflation buster? Hummus tacos are budget friendly! With tortillas costing less than 30 cents each, canned chickpeas, frozen corn, and mostly ingredients you can get at discounted prices.
Kid Approved! Five out of five kiddos gave this a full star rating.
Baby Approved! The baby could eat the corn sauté for lunch and dinner the next day! Perfect for practicing that pincer grasp!
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Take Care! Dr. Kait
11 Reasons People Are Happier, Healthier, and Love Eating Hummus Tacos
Equipment
- 1 Skillet pan
- 1 Bell Jar Or other airtight container.
Ingredients
Garlic Hummus
- 2 cans chickpeas 14.5 oz per can
- 4 cloves garlic minced
- 2 lemons, small to medium sized
- 1/2 cup garlic tahini
- 2 tbsp olive oil extra virgin
- 1 tsp salt Mediterranean sea salt
- 2 tsp cumin
- 3/4 cup pine nuts
- 2 tsp smoky paprika
Mexican Corn Sauté
- 16 oz frozen corn fire roasted is best
- 1 red bell pepper
- 5 green onions chopped
- 1 tbsp olive oil extra virgin
- 14.5 oz black bean can drained and rinsed
- 1 packet taco seasoning organic
- 2 apples diced
Pickled Red Onion
- 1 large red onion sliced thinly
- 3/4 cup apple cider vinegar
- 1/4 cup water
- 1 tsp salt Mediterranean sea salt
- 1 tbsp honey raw
Tortilla Bowls
- 6 tortillas 100% whole wheat
- olive oil spray
Instructions
Hummus
- In an instant pot, add 2 cans of cannellini beans to the instant pot with liquid.2 cans chickpeas
- Add 4 cloves minced garlic (that is typically 2 tsp if using jarred minced garlic).4 cloves garlic
- Set instant pot to high pressure for 10 minutes.
- Let pressure naturally subside. Then open pot and use immersion blender to blend beans into creamy consistency.
- Add lemon juice, tahini, olive oil, cumin, and salt to taste.2 lemons, small to medium sized, 1/2 cup garlic tahini, 2 tbsp olive oil, 2 tsp cumin, 1 tsp salt
Mexican Corn
- In a skillet or wok, add olive oil.2 tbsp olive oil
- Pour in frozen corn. Stir fry in pan or wok over medium heat until browned.16 oz frozen corn
- Add black beans, sauté until soft, about 3 minutes.14.5 oz black bean can
- Add red pepper and green onions. Continue sautéing for another 2 minutes, until seared. Add taco seasoning.1 red bell pepper, 5 green onions, 1 packet taco seasoning
- Add chopped apples. Sauté another two minutes, until slightly browned.2 apples
- Sprinkle with pine nuts and smoked paprika.3/4 cup pine nuts, 2 tsp smoky paprika
Tortilla Bowls
- Toast your tortillas into a fluted bowl.
- Spray olive oil on tortilla pans.olive oil spray
- Gently place tortillas into the pan, fitting it into the pan.6 tortillas
- Bake at 400 degrees Farenheit for 10 minutes until crispy.
Pickled Red Onion
- 1 large red onion
- In a small pot, cook apple cider vinegar, water, salt, and honey. Bring to slow boil.3/4 cup apple cider vinegar, 1/4 cup water, 1 tsp salt, 1 tbsp honey
- Add liquid mixture to a bell jar with sliced red onions.
- Put aside for 30 minutes to overnight. Allow to ferment.
Make the Hummus Bowls!
- Serve. Make taco bowls layered with hummus and Mexican Corn. Sprinkle with smoky paprika. Top with pickled red onions.
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