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)

• Ragi flour – 10 g
• Whole wheat flour – 30 g
• Besan (gram flour) – 10 g
• Olive oil – 2.5 ml
• Salt – A pinch
• Water – As needed

Ingredients For the Multigrain Taco Filling (1 Serving)

• Boiled kidney beans (rajma) – 25 g
• Sweet corn – 20 g
• Chopped red and green capsicum – 30 g
• Chopped onion – 40 g
• Avocado paste – 20 g
• Chopped coriander leaves – 30 g
• Salt – To taste
• Black pepper – To taste
• Paprika or chilli flakes – Optional

Step-by-Step Method

Step 1: Prepare the Taco Shell

• In a bowl, combine ragi flour, whole wheat flour ,besan, and salt.
• Add water gradually and knead into a soft dough.
• Roll the dough into small ball and than flatten it with rolling pin .
• 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

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

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.