Healthy Multigrain Taco

Tacos are often made with refined flour shells that offer limited nutritional value. This Healthy Multigrain Taco is a wholesome twist on the classic recipe, featuring a homemade shell prepared with ragi flour, whole wheat flour, and besan. Filled with rajma, sweet corn, fresh vegetables, and avocado, it delivers a delicious combination of flavour, texture, and nutrition. This recipe is rich in fibre, plant-based protein, healthy fats, vitamins, and minerals, making it a nourishing and satisfying snack or light meal.

Ingredients For Multigrain Taco Shell (1 Serving)

i. Ragi flour – 10 g

ii. Whole wheat flour – 30 g

iii. Besan (gram flour) – 10 g

iv. Olive oil – 2.5 ml

v. Salt – A pinch

vi. Water – As needed

Ingredients For the Multigrain Taco Filling (1 Serving)

i. Boiled kidney beans (rajma) – 25 g

ii. Sweet corn – 20 g

iii. Chopped red and green capsicum – 30 g

iv. Chopped onion – 40 g

v. Avocado paste – 20 g

vi. Chopped coriander leaves – 30 g

vii. Salt – To taste

viii. Black pepper – To taste

ix. Paprika or chilli flakes – Optional

Step-by-Step Method

Step 1: Prepare the Taco Shell

1. In a bowl, combine ragi flour, whole wheat flour ,besan, and salt.
2. Add water gradually and knead into a soft dough.
3. Roll the dough into small ball and than flatten it with rolling pin .
4. Heat at 100degree Celsius in air frier for 2 to 3 minutes.

Brush lightly with olive oil and fold gently over a rolling pin or taco stand while warm to form a taco shape. Allow it to cool and crisp slightly.

Step 2: Prepare the Filling

1. In a bowl, combine boiled rajma, sweet corn, capsicum, onion, avocado, coriander,
2. Season with salt, pepper, and paprika.
3. Toss gently until well mixed.
4. Fill the ragi taco shell with the prepared mixture.
5. Serve  with hung curd, mint or coriander dip.
6. Serve immediately.

Why Is This Taco a Healthy Choice?

• Rich in fibre: Ragi, rajma, vegetables, and whole wheat support digestive health and keep you full for longer.
• Provides plant-based protein: Rajma  & besan contributes protein that helps support satiety.
• Packed with vitamins and minerals: Capsicum provides vitamin C, avocado gives vitamin E and ragi is a good source of calcium and iron.
• Low in refined carbohydrates: Using ragi instead of refined flour increases the nutrient density of the meal
• Balanced snack: The combination of carbohydrates, protein, healthy fats, and fibre makes this a nutrient-dense snack.

Nutritional Composition (Per Serving)
Protein	14 grams
Fat	8 grams
Carbohydrates	53 grams
Total Calories	341 Kcal

How to Make it Even Healthier 

For a more filling snack or light meal:

• Add 75 g tofu or 50 g low-fat paneer to the filling.
• Replace regular curd based toppings with Greek yogurt or hung curd.