Smashed taco

Smashed Taco Recipe (2 portions)

What you’ll make

1. 2 tacos total (2 tortillas)
2. 1 chickpea patty cooked in a smash style, then portioned

Ingredients

Chickpea patty (no added water)

1. 1.5 cups cooked chickpeas (about 250 g cooked)
2. (or equivalent from soaked dry; see note below)
3. garlic: 2–4 cloves
4. fresh herbs: 1/2 cup chopped parsley or coriander
5. green chili: 1 small, finely chopped (to taste)
6. salt: to taste
7. black pepper: to taste

Optional flavor boosters (if you like): cumin, paprika, lemon juice.

For cooking

1. 1–2 tsp oil (only if your pan needs it; otherwise dry pan works depending on patty)
2. 2 tortillas (corn or flour)

Toppings

1. tahini (about 2–4 tbsp total)
2. Veggies of your choice, e.g.:
3. shredded lettuce
4. sliced tomato
5. cucumber
6. red onion
7. pickles
8. shredded cabbage
9. Optional: lime/lemon squeeze

Detailed steps

1) Soak + prepare chickpeas

1. If using dry chickpeas: soak 8–12 hours, drain, then boil until very soft (often 60–90 min depending on age).
2. You want chickpeas soft enough to blend into a thick paste without adding water.

2) Blend chickpea mixture (coarse)

1. In a blender, add:
2. drained soaked/cooked chickpeas
3. garlic
4. herbs (parsley/coriander)
5. green chili
6. salt + pepper
7. Blend coarsely.
8. Important: You said no water—so only blend long enough to form a thick, scoopable mixture.
9. If it won’t blend, it likely needs softer chickpeas (or blend longer). You can also break them by hand first.

3) Shape into a ball (patty base)

1. Scoop the mixture and shape into 1–2 balls (depending on your size).
2. Flatten slightly so it can cook evenly.

4) Sear + “smash” with tortilla

1. Heat a hot pan.
2. Place the chickpea ball/patty in the pan.
3. Put the tortilla on top and press down so it sticks and warms.
4. Cook until the bottom side of the tortilla is lightly crisp/golden.
5. Flip/adjust as needed and cook briefly on the other side so the tortilla bonds and crisps.

5) Assemble tacos

1. Spread tahini inside/over the smashed chickpea base.
2. Add your chosen veggies (make it crunchy).
3. Serve immediately.

Nutritional value (estimate) — 2 portions

Since you didn’t specify exact weights for chickpeas/tortillas/tahini, I’ll estimate using common portions:

1. Chickpeas: ~250 g cooked total (1.5 cups)
2. Tortillas: 2 medium (about 50–70 g each depending on type)
3. Tahini: ~2 tbsp total
4. Veggies: ~1–2 cups total (low calorie)

Per 1 taco (1 portion)

1. Calories: ~280–380 kcal
2. Protein: ~10–15 g
3. Carbs: ~35–50 g
4. Fat: ~10–18 g
5. Fiber: ~8–14 g
6. Sodium: varies a lot (salt + tahini)

Total for 2 portions

1. Calories: ~560–760 kcal
2. Protein: ~20–30 g
3. Carbs: ~70–100 g
4. Fat: ~20–36 g
5. Fiber: ~16–28 g