Charred Broccoli and Creamy Cannellini Bean Tacos
Warm whole wheat tortillas spread with a creamy, seasoned mash of cannellini beans, topped with smoky charred broccoli, crisp cabbage, baby arugula, and avocado.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Jen + Lila
Jen created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthEveryday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Heat a portion of the olive oil…
- 01
Heat a portion of the olive oil…
Heat a portion of the olive oil in a skillet over medium heat for 1 to 2 minutes.
Allow: 1 to 2 minutes
Tap card to mark done - 02
Add the minced garlic clove and ground…
Add the minced garlic clove and ground cumin, sautéing for about 30 seconds until fragrant.
Look for: fragrant
Tap card to mark done - 03
Add the rinsed cannellini beans along with…
Add the rinsed cannellini beans along with a splash of water and cook for 2 minutes. Coarsely mash the beans directly in the pan with a fork or potato masher until a creamy base forms, then transfer to a bowl.
Look for: a creamy base forms, then transfer to a bowl
Tap card to mark done - 04
Heat the remaining olive oil in the…
Heat the remaining olive oil in the same skillet over medium-high heat until shimmering, about 2 minutes.
Look for: shimmering
Tap card to mark done - 05
Add the broccoli florets in a single…
Add the broccoli florets in a single layer and cook undisturbed for 3 minutes until deeply charred on the bottom. Stir and cook for another 2 to 3 minutes until tender-crisp.
Look for: deeply charred on the bottom
Tap card to mark done - 06
Place the whole-wheat flour tortillas on a…
Place the whole-wheat flour tortillas on a microwave-safe plate, cover with a damp paper towel, and warm on high for 20 seconds until soft and pliable.
Look for: soft and pliable
Tap card to mark done - 07
Spread the warm mashed cannellini bean mixture…
Spread the warm mashed cannellini bean mixture evenly across each softened tortilla to form a creamy base.
Tap card to mark done - 08
Layer the charred broccoli florets over the…
Layer the charred broccoli florets over the bean mash, then top evenly with shredded green cabbage, baby arugula, sliced avocado, and cheddar cheese.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 09
Serve warm immediately
Serve warm immediately.
Ready when: everything is assembled and ready to enjoy
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