Italian Tacos?

Italian Tacos?

 Italian tacos don't mean mozzarella cheese and marinara sauce.  Use this recipe to create homemade tortillas and an Italian inspired filling.  Before we get into the recipe for the filling I have to say that I have been looking for garbanzo bean flour for a few weeks now but especially since I made these homemade flour tortillas.  In that recipe I used brown rice flour which worked very well but I felt that the rice flour was too thin to create a GREAT tortilla.  The garbanzo bean flour (or even soy flour) is a little heavier in texture and closer to all-purpose flour and thought that would be perfect.  Despite my searches at Kroger, Sprouts, Target, Tom Thumb and learning from Jon that grinding dry garbanzo beans doesn't work I had just about given up. That was until I was getting the whole wheat flour out of the pantry when I saw the rye flour.  Hmmm.....it is a little heavier in texture than brown rice flour and well Rye Bread is my favorite bread of all time.  Especially if it is a marble rye with pumpernickel....sorry to go off on a tangent. So I was curious if this flavor and texture would hold up to become a quality tortilla and sure enough it did.  The rye added a different type of nutty flavor to the tortilla, but more importantly it was more flexible.  I could really wrap the tortilla around the food and not feel like it was going to break.  For me that is a perfect tortilla. Here is the recipe to what I made for dinner last night:

Italian Tacos

Ingredients (Tortillas): 1/2c Whole Wheat Flour, 1/2c Rye Flour, 1 tsp Salt, 1 Tbsp Oil, 8 Tbsp Water

Directions:

  • In a food processor place flour and salt and turn on.
  • Drizzle in oil and then water.
  • Mixture should turn to a ball but if it is still wet add more flour.
  • Once a ball has been formed cut with a sharp knife into 3 separate sections.
  • Lightly dust your work surface with flour and dust your rolling pin as well.
  • Roll out each ball into a thin tortilla.  It will look authentic because you won’t have perfect round edges.
  • On a plate lay down wax paper then the rolled out tortilla then wax paper and alternate with rolled out tortilla.
  • Once they are all done turn on griddle and bring to heat.
  • Place tortillas on griddle and cook for 3-5 minutes on each side.  You may see smoke but that is ok as tortilla is cooking.

Ingredients (Italian Filling): 1/4c broccoli flowerets (bite size), 1/4c cauliflower (bite size), 1/4c eggplant (diced), 2 crimini mushrooms (diced), 1/4c onion (diced), 1/8c garbanzo beans, 8oz canned diced tomatoes, 4oz tofu, 1 Tbsp Coconut Oil Directions:

  • In medium sized pan add coconut oil, eggplant, mushroom, onions and cook for 5 minutes.  Broccoli and Cauliflower should start to get soft at this point.
  • Add in tomatoes and bring to a boil and then reduce to a simmer and cook for 15 minutes.
  • After 15 minutes add in the garbanzo beans and tofu and cook for 10 more minutes.  All veggies should be very soft by now.
  • Allow for liquid to evaporate some and create a thickened filling.
  • Fill each tortilla with filling and enjoy.

Servings:4 (The recipe above made 4 tortillas so I'm using that as 4 servings) Nutritional Information Total: 685 calories, 35g Fat, 111g Carbs, 20g Fiber, 32g Protein Nutritional Information Per Serving: 171 calories, 8.75g Fat, 28g Carbs, 5g Fiber, 8g Protein Nutritional Breakdown: 50% Carbs, 36% Fat, 14% Protein   If you had this all cooked before a long tough workout it would be perfect for recovery with a 3.5:1 Carb to Protein ratio.  

CAN THIS REALLY BE CALLED AN ITALIAN TACO?

WHAT DO YOU LIKE IN YOUR TORTILLA SHELLS THAT DOESN'T SCREAM MEXICAN FOOD?

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Jason Bahamundi

About the Author:

I grew up in New York and lived there for 34 years until I got divorced and moved 1600 miles to my new home in Texas.  I love New York and miss it but that does not mean that Texas hasn’t been great to me because it has.  It was here that I discovered endurance sports and specifically the sport of triathlon.  Triathlon has given me new life through all the challenges it presents.  I no longer look at life the same way and I can say that is in part due to my endeavor into this sport.

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