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Juicy Whole Grain Tortillas with Ground Meat and Homemade Taco Seasoning
Nutritious tortillas with ground meat, enriched with vegetables, are a true protein bomb. This is a juicy and balanced Mexican dish that's also ideal for busier days, since it's prepared quickly and without compromising on flavor.
Prep time
15 min
Cook time
20 min
Total time
35 min
Servings
4
Recipe
Base
Beef, ground, 90% lean meat / 10% fat, raw
500 gTortilla, wheat flour, shelf stable
8 mediumOnions, red, raw
1 largeGarlic, raw
2 clovePeppers, bell, red, raw
1 mediumPeppers, bell, yellow, raw
1 mediumBeans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed
250 gCorn, sweet, yellow, canned, vacuum pack, no salt added
150 gTomato, puree, canned
200 mlOil, olive, extra virgin
1 tbspHomemade taco seasoning
Spices, caraway seed
1 tspSpices, pepper, red or cayenne
1 tspSpices, oregano, dried
0.5 tspCHILLI POWDER BLEND, CHILLI
0.5 tspSalt, table, iodized
1 tspSpices, pepper, black
0.5 tspFresh toppings
Yogurt, Greek, plain, whole milk
150 gLime juice, raw
1 mediumParsley, fresh
Cheese, mozzarella, low moisture, part-skim
50 gPer servingTotal
Calories:492 kcal1967.8 kcal
Protein:39.2 g156.7 g
Carbohydrates:34.8 g139.3 g
Fiber:8.9 g35.4 g
Water:301.6 ml1206.4 ml
Fat:22.1 g88.2 g
Micronutrients
Sugar:9.6 g38.4 g
Saturated fat:7.9 g31.7 g
Cholesterol:94.1 mg376.5 mg
Sodium:789.6 mg3158.2 mg
Potassium:1098.9 mg4395.7 mg
Calcium:220.6 mg882.4 mg
Iron:5.4 mg21.4 mg
Magnesium:85.3 mg341 mg
Zinc:7.6 mg30.2 mg
Phosphorus:493.4 mg1973.6 mg
Vitamin C:51.3 mg205.1 mg
Vitamin A:109.7 µg438.7 µg
Vitamin D:0.2 µg0.7 µg
Vitamin B12:3.3 µg13 µg
Instructions
1
Cut the onion and bell peppers into small cubes. Mince the garlic. Rinse the beans and corn under running water and drain.
2
In a small bowl, mix all the dry spices for the homemade taco seasoning.
3
Heat olive oil in a large pan over medium heat. Add the chopped onion and bell peppers. Sauté for about 6–8 minutes, until the onion softens and turns translucent (it shouldn't brown), and the peppers release their aroma.
4
Increase the heat. Push the vegetables to the edge of the pan (or temporarily transfer them to a plate if the pan is small) and add the ground meat to the center. Let it sit for 1 minute so it "sears" and the bottom pieces get some color, then start stirring and breaking up the lumps.
5
Once the meat is no longer pink but nicely browned, mix everything together with the vegetables. Add the minced garlic and homemade taco seasoning. Cook for another 1 minute, until the spices become fragrant (be careful not to burn the garlic).
6
Stir in the tomato paste, beans, and corn. Reduce the heat to minimum and simmer covered for 10–12 minutes. This will allow the flavors to blend, and the sauce to thicken to the perfect texture for the tortillas.
7
Never fill tortillas cold, as they tend to crack. Quickly warm each tortilla in a clean, dry pan (about 10–15 seconds per side), or wrap them in a damp cloth and place them in the microwave for 30 seconds. They should be warm and pliable.
8
Place the prepared meat mixture in the center of the warm tortilla. Be careful not to overfill it all the way to the edge. Sprinkle a bit of grated cheese on top (so it melts on the hot meat), add a spoonful of Greek yogurt and fresh cilantro/parsley.
9
Wrapping (Burrito technique): Fold the left and right edges of the tortilla toward the center (over the filling). Fold the bottom part of the tortilla over the filling and side edges. Roll the whole thing firmly toward the top to get a closed "package."
10
For a crispy finish, toast the tortillas using one of the following methods: 1.) In a pan: Heat a pan (without oil) and toast the tortillas for 2 minutes on each side, starting with the side where the seam is (so it seals). 2.) In the oven (for larger quantities): Place the folded tortillas on a baking tray and bake for 10 minutes at 200 °C. 3.) In a toaster: Use a contact grill for a quick and crispy crust.
Nutritional benefits
This meal contributes to muscle recovery due to its high protein content, while the combination of beans and whole grains ensures a long-lasting feeling of fullness and stable blood sugar.
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About the author
Andrejka Poljak
Andrejka Poljak is a licensed personal trainer (AFP) with many years of hands-on experience. In addition to working with clients, she is co-founder of the AdvancedU platform, whose mission is to improve the health of the broader population by providing affordable and professionally vetted access to workouts and verified health-and-movement experts. Her work combines a systematic approach, very high professional standards, and a clear vision of how to bring quality training closer to a larger number of people.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.