Tacos recipe

This recipe prepares beans and cool sour cream protected by a layer of cheddar cheese and crisp lettuce, flavoured with delicious taco sauce or salsa, and wrapped in a warm taco shell.

Photo credit: iStock


  • 3 taco shells (hard shell or soft tortilla)
  • ½ can refried beans (alternative: Yves veggie ground)
  • 4 tbsp sour cream
  • ¼ cup cheddar cheese
  • ½ cup lettuce
  • 1 bottle taco sauce or salsa (I use Old El Paso taco sauce)


  1. Heat taco shells in oven, convection bake 325º until warm.
  2. Put beans in pot and add enough water to cover half. Stir beans and water to create smooth texture, and remove once hot.
  3. Lay tortilla flat on plate and cover with 1 tablespoon of sour cream. If using hard shell tacos, spoon 1 tablespoon of sour cream into the shell.
  4. Add as much refried beans as desired. Pour taco sauce or salsa over beans, then add desired amount of cheese and lettuce.
  5. Enjoy!

Serves 1 (multiply by number of guests to serve more)

Daily food group servings
Grain: 1 per taco shell
Fruits&veg: 1 per three tacos (depends on whether you are heavy or light on the lettuce)
Protein alt: 1 per two tacos (unless you pile on the refried beans/
Yves veggie ground!)
Dairy: 1 per two tacos

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    6 Responses

    1. I have to say, reading your recipe has made me want to go and make myself some delicious tacos. The fact that they’re also healthy is a bonus! Gotta love tacos!

    2. […] Soft or hard taco shell/tortilla with refried beans (Try our taco recipe) […]

    3. […] Makes a great nacho topping or taco stuffing! […]

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