Ww 2 Points - 3 Bean Tacos

1. Heat oil in a large nonstick skillet over medium-high heat until hot.

2. Add onion and next 6 ingredients (onion through garlic), and sauté 2 minutes.

3. Add chickpeas, beans, and tomato sauce. Bring to a boil; reduce heat, and simmer 20 minutes or until thick.

4. Prepare taco shells according to package directions.

5. Spoon 1/4 cup bean mixture into each taco shell.

6. Top each with lettuce, 1 tablespoon tomato, 2 teaspoons cheese, and 2 teaspoons salsa.

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Nutrient	Quantity
Total fats	9.3701 g
Protein	32.3868 g
Carbohydrates	116.7958 g
Energy	628.2859 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.4283 g
Water	764.8728 g
Aspartic acid	3.7409 g
Calcium, Ca	350.7953 mg
Lutein + zeaxanthin	719.3764 g
Fiber, total dietary	31.6412 g
Fatty acids, total saturated 22:0	0.0102 g
Fatty acids, total trans-polyenoic 13:0	0.0022 g
Carotene, beta	3211.2588 g
Niacin	9.0086 mg
Vitamin A, RAE	292.8286 g
Arginine	1.6649 g
Riboflavin	0.6415 mg
Tocopherol, beta	0.1478 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0539 g
Fatty acids, total saturated 20:1	0.0196 g
Glutamic acid	6.5178 g
Sodium, Na	1220.9303 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0766 g
Total lipid (fat)	9.3701 g
Manganese, Mn	2.3462 mg
Fructose	13.391 g
Proline	1.1442 g
Fatty acids, total saturated 16:0	1.2325 g
Sucrose	2.2721 g
Choline, total	145.4717 mg
Sugars, total	31.867 g
Serine	1.375 g
Fatty acids, total saturated 10:0	0.0016 g
Fatty acids, total saturated 18:0	0.2202 g
Vitamin B-6	1.3996 mg
Selenium, Se	9.5891 g
Ash	16.2719 g
Tocotrienol, delta	0.026 mg
Fatty acids, total saturated 18:1 undifferentiated	4.1127 g
Pantothenic acid	2.7184 mg
Phenylalanine	1.3919 g
Copper, Cu	1.5857 mg
Betaine	3.6808 mg
Thiamin	1.1838 mg
Methionine	0.3725 g
Iron, Fe	13.3905 mg
Carbohydrate, by difference	116.7958 g
Phosphorus, P	609.5644 mg
Folate, total	539.041 g
Tocopherol, gamma	1.5306 mg
Lycopene	61797.5132 g
Alanine	1.141 g
Valine	1.3182 g
Fatty acids, total saturated 18:2 undifferentiated	2.0863 g
Glycine	1.0468 g
Carotene, alpha	282.6275 g
Glucose (dextrose)	14.0797 g
Fatty acids, total saturated 14:0	0.023 g
Zinc, Zn	5.659 mg
Isoleucine	1.1159 g
Tocopherol, delta	0.0184 mg
Fatty acids, total saturated 12:0	0.0118 g
Fatty acids, total polyunsaturated	2.5154 g
Tocotrienol, gamma	0.228 mg
Fatty acids, total polyunsaturated 17:1	0.0056 g
Leucine	1.9547 g
Tocotrienol, alpha	0.3286 mg
Vitamin A, IU	5851.7336 IU
Folate, DFE	539.041 g
Tryptophan	0.3271 g
Vitamin C, total ascorbic acid	58.0436 mg
Phytosterols	59.2955 mg
Galactose	0.003 g
Fatty acids, total polyunsaturated 18:1 c	0.2635 g
Fatty acids, total saturated 20:0	0.023 g
Tocotrienol, beta	0.572 mg
Fatty acids, total saturated 6:0	0.001 g
Tyrosine	0.7212 g
Vitamin K (phylloquinone)	67.5525 g
Fatty acids, total saturated	1.5254 g
Histidine	0.7201 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0011 g
Fatty acids, total monounsaturated	4.2124 g
Threonine	1.1276 g
Folate, food	539.041 g
Fatty acids, total polyunsaturated 17:0	0.0021 g
Cryptoxanthin, beta	290.3595 g
Vitamin E (alpha-tocopherol)	12.0242 mg
Magnesium, Mg	298.296 mg
Lysine	1.727 g
Potassium, K	3692.35 mg
Cystine	0.3136 g
Fluoride, F	132.5236 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Olive oil	1 teaspoon	39.78	0	4.5
Onion	1 cup	64	14.944	0.16
Tomato	0.75 cup	20.115	4.3471	0.2235
Iceberg lettuce	0.75 cup	7.56	1.6038	0.0756
Red bell pepper	0.5 cup	0	0	0
Oregano	2 teaspoons	5.3	1.3784	0.0856
Garlic Clove	1	4.47	0.9918	0.015
chili powder	1 tablespoon	22.56	3.976	1.1424
green bell pepper	0.5 cup	0	0	0
cumin	1 teaspoon	7.875	0.929	0.4677
pinto bean	0.5 cup	0	0	0
black bean	0.5 cup	330.77	60.4892	1.3774
sharp cheddar cheese	0.5 cup	0	0	0
salsa	0.5 cup	37.7	8.632	0.221
taco shell	12	0	0	0
chick pea	1 cup	0	0	0
no salt tomato sauce	1 can	88.1559	19.5045	1.1019