Vegetarian Tacos with Zucchini & Corn

4.7
(3)
1 Review

These fresh vegetarian tacos with zucchini and corn take advantage of summer's best produce. The chipotle-infused refried beans add a layer of heat. For vegan tacos, skip the queso fresco and add chopped avocado in its place.

By
Amanda Stanfield
Amanda Stanfield Headshot
Amanda Stanfield

Amanda Stanfield is a Test Kitchen assistant in the Dotdash Meredith Food Studios. She completed her undergraduate degree in journalism and strategic communications at Hampton University. After graduation, Amanda worked in the nonprofit sector as a marketing associate for a global nonprofit organization. In 2018, she pivoted into the food industry and began training in fine-dining restaurants around Atlanta. Later she gained her culinary degree from Johnson & Wales University and went on to work in a variety of kitchens from boutique restaurants to conference hotels. As a true foodie, Amanda seeks out nutritious and unique flavors to inspire others to eat happily and healthfully. When she's not cooking up delicious recipes, you can find her lap swimming in the pool or watching a good sci-fi movie.

EatingWell's Editorial Guidelines
Updated on June 20, 2024
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Active Time:
40 mins
Total Time:
40 mins
Servings:
4
Nutrition Profile:
Diabetes-Friendly Nut-Free Soy-Free High-Fiber Heart-Healthy Vegetarian Egg-Free Gluten-Free
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Ingredients

  • 1 cup low-sodium refried black beans

  • 1 - 2 canned chipotle peppers in adobo sauce, chopped

  • 3 tablespoons water

  • ½ teaspoon grated lime zest

  • 2 tablespoons lime juice

  • 1 teaspoon garlic powder, divided

  • 2 cups fresh or thawed frozen corn kernels

  • 2 medium zucchini, quartered lengthwise and sliced 1/2-inch thick (2 1/2 cups)

  • ½ teaspoon salt, divided

  • ¼ cup finely chopped white onion

  • ¼ cup finely chopped red bell pepper

  • ¼ cup finely chopped poblano pepper

  • ½ teaspoon ground cumin

  • ½ teaspoon chipotle powder

  • 8 (6 inch) white corn tortillas, warmed

  • ½ cup crumbled queso fresco

  • Cilantro leaves for garnish (optional)

Directions

  1. Combine refried beans, chipotle(s) to taste, water, lime juice and 1/2 teaspoon garlic powder in a small saucepan; cook over medium heat, stirring constantly, until heated through, about 2 minutes. Reduce heat to low and keep warm, stirring occasionally, until ready to serve.

    Refried bean paste in a pot

    Photographer: Jen Causey, Food Stylist: Emily Nabors Hall

  2. Heat a cast-iron skillet over high heat. Add corn in an even layer; cover and cook, stirring occasionally, until browned, 4 to 5 minutes.

    Browned corn in a cast iron skillet

    Photographer: Jen Causey, Food Stylist: Emily Nabors Hall

  3. Meanwhile, place zucchini in a bowl and sprinkle with 1/8 teaspoon salt; toss gently and let stand for 1 to 2 minutes. (This will leach excess water from the zucchini and keep it crisp.) Pat the zucchini dry with paper towels.

    Chopped zucchini in a clear bowl

    Photographer: Jen Causey, Food Stylist: Emily Nabors Hall

  4. Reduce skillet heat to medium; add the zucchini, onion, bell pepper, poblano, cumin, chipotle powder, lime zest and the remaining 3/8 teaspoon salt and 1/2 teaspoon garlic powder. Cook, stirring often, until the zucchini is bright green and just tender, about 4 minutes. Remove from heat.

    Corn, diced zucchini, and spices in a cast iron pan

    Photographer: Jen Causey, Food Stylist: Emily Nabors Hall

  5. Spread a layer of the warm refried bean mixture evenly over each tortilla. Top evenly with zucchini mixture; sprinkle each with 1 tablespoon queso fresco. Garnish with cilantro leaves, if desired.

    Two vegetarian tacos with zucchini & corn on a green ceramic plate

    Photographer: Jen Causey, Food Stylist: Emily Nabors Hall
Originally appeared: EatingWell.com, April 2023

Nutrition Facts (per serving)

324 Calories
7g Fat
60g Carbs
13g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 2 tacos
Calories 324
% Daily Value *
Total Carbohydrate 60g 22%
Dietary Fiber 10g 36%
Total Sugars 7g
Protein 13g 26%
Total Fat 7g 9%
Saturated Fat 2g 10%
Cholesterol 11mg 4%
Vitamin A 760IU 15%
Vitamin C 35mg 39%
Vitamin D 17IU 4%
Vitamin E 1mg 4%
Folate 53mcg 13%
Vitamin K 5mcg 4%
Sodium 551mg 24%
Calcium 163mg 13%
Iron 2mg 11%
Magnesium 65mg 15%
Potassium 624mg 13%
Zinc 2mg 18%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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