Fiesta Salad Cups

Jan. 6, 2020

Prep Time: 30 minutes         Cooking Time: 30 minutes    
Equipment: two medium mixing bowls, small mixing bowl, whisk or fork, cling film, cutting board, knife, measuring cups and spoons, cookie cutter, can opener, oven, muffin, tin
Servings: 2 Serving        Size: 3 tortilla cups    



2 (8-­‐inch) tortillas 100% whole wheat    
½ cup dry bulgur wheat    
1 cup water    
1 medium tomato, diced    
½ medium onion, diced    
1 avocado, diced    
¼ cup black beans, rinsed, drained    
1 clove of garlic, minced    
2 tablespoons fresh cilantro, finely chopped    
2 teaspoons honey    
¼ cup lime juice
¼ teaspoon chili powder    
½ teaspoon cumin    
non‐stick cooking spray    

1. To cook the bulgur, place the bulgur and add boiling water into a bowl. Cover tightly with cling film and allow to sit for about 20 minutes. Stir and fluff and leave covered and you continue with the recipe.    
2. Heat oven to 375 degrees. Spray a muffin tin with non-­‐stick cooking spray.    
3. Using an empty can or a cookie cutter, cut 6 small (2½‐3 inch) circles out of the two tortillas. Place the tortillas into a muffin tin and shape them into the cup.    
4. Bake tortilla cups for 5­‐7 minutes or until golden brown.    
5. Place tomato, onion, avocado, and beans in a medium bowl.    
6. In a  separate bowl, add garlic, cilantro, lime juice, honey chili powder, and cumin. Whisk ingredients together until well combined.    
7. Combine the vegetables into the bulgur wheat and drizzle with the lime juice mixture.    
8. Fill tortilla cups with the salad and enjoy!    


  • This recipe is mix-­‐and-­‐match friendly, so pick your favorite beans, grain and vegetables.    
  • Add skinless chicken breast or tofu, or replace bulgur wheat with quinoa for added protein.    
  • Pick different seasonings to create several varieties. Make an Italian salad with basil and oregano or go Greek with dill or rosemary.