LUTEAL PHASE RECIPE: CHICKPEA TACOS WITH AVOCADO SAUCE

If you’re on a mission to manage PMS, you’ve come to the right place. This insanely tasty taco recipe is perfect for just that! Here’s why: It features key nutrients your body really needs during your luteal phase, a.k.a. when PMS occurs. It’s also easy to throw together, so it’s great when you just *can’t* with complicated dishes. Oh, and did we mention it’s tasty?

Besides, food is medicine, as they say. By adjusting your diet according to your menstrual cycle, you can kick PMS’ butt once and for all.

INGREDIENT SPOTLIGHT

Chickpeas: Also known as garbanzo beans, chickpeas are an excellent source of plant-based protein. In turn, they’ll promote satiety and keep you full, helping you combat the heightened appetite associated with the luteal phase. (By the way, you can thank progesterone for that. This hormone, which increases during your luteal phase, is known to stimulate appetite.) Chickpeas also contain magnesium, calcium, and fiber, all of which are essential for PMS relief.
Chickpeas RecipeWhole grain tortillas: This ingredient offers complex carbs. After all, as your energy dips during the luteal phase, eating healthy carbs will provide fuel for your body. Carbohydrates also help produce serotonin, a neurotransmitter that controls mood. Low levels during your luteal phase can trigger PMS mood symptoms, along with sleep issues and fatigue.  

Vegetables: Of course, veggies are a must throughout your entire cycle. But prioritizing vegetables during this phase will feel extra good, as they contain fiber for digestion support. You’ll also get some magnesium for all-natural cramping relief. On that note…

Avocado: The avocado sauce is the star of this recipe. Avocados are high in magnesium, a mineral that’s essential for managing muscle cramps, anxiety, and sleep issues. When blended with lime juice, garlic, and spices, avocados create the perfect base for a wonderfully creamy dressing. Seriously, you’ll have a hard time believing it’s not junk food!
Multivitamin for Hormonal Imbalance
[[ recipeID=recipe-9ki8ufnh4, title=LUTEAL PHASE RECIPE: CHICKPEA TACOS WITH AVOCADO SAUCE -- VEGAN, NUTRITIOUS, AND DELICIOUS! ]]

REFERENCES:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188421/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6257992/

https://www.mayoclinic.org/diseases-conditions/premenstrual-syndrome/symptoms-causes/syc-20376780

https://pubmed.ncbi.nlm.nih.gov/28392498/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3208934/

ABOUT THE AUTHOR
Kirsten Nunez

Learn more about Kirsten at k-nunez.com

1 comment

This looks delicious! I’m going to have to try it when I’m in this phase!

Hailee August 07, 2021

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LUTEAL PHASE RECIPE: CHICKPEA TACOS WITH AVOCADO SAUCE -- VEGAN, NUTRITIOUS, AND DELICIOUS!

Servings: 12 Tacos

Keywords: Vegan, Nutritious, Chickpeas, Tacos, Avocado, Veggies, Healthy Carbs, Luteal Phase

  • Prep Time: 10 mins
  • Cook Time: 25 mins
  • Total Time: 35 mins

Ingredients

AVOCADO SAUCE

  • 1 large ripe avocado
  • 3 tablespoons grapeseed or light olive oil (or other neutral oil)
  • ¼ cup water (plus more as needed)
  • Juice of 1 lime
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 1 teaspoon jarred minced garlic (or 3 fresh cloves, minced)
  • Small bunch fresh cilantro (optional)

CHICKPEAS

  • 2 15-ounce cans chickpeas, drained and rinsed
  • 4 tablespoons avocado or sunflower oil (or other high-heat oil)
  • 6 tablespoons low-sodium taco seasoning (1.25-ounce packet)
  • Juice of ½ lime (optional)
  • 12 whole wheat street taco tortillas

TACO TOPPINGS

  • Canned corn, drained and rinsed
  • Shredded cabbage and leafy greens
  • Shredded carrots
  • Fresh cilantro
  • Lime wedges

Instructions

Sauce

  1. In a high-powered blender or food processor, combine all the sauce ingredients except the water. Blend until smooth, slowly adding water until it reaches the desired consistency. Add more water, if necessary.
  2. Taste and adjust ingredients as required. For example, you can add more black pepper or garlic, depending on your taste preferences.
  3. Transfer to an air-tight jar. Chill in the refrigerator for at least 20 minutes to let the flavors develop.

Roast

  1. Preheat the oven to 400°F. Line a large baking sheet with parchment paper or a silicone baking mat.
  2. In a large bowl, toss the chickpeas with oil. Toss with taco seasoning and drizzle with lime juice, if you’d like.
  3. Transfer the chickpeas to the baking sheet, spreading into an even layer. Roast for 25 minutes or until crispy, tossing once halfway through.

tacos

  1. Place the tortillas in a non-greased skillet over low heat. Cook for about 30 seconds on each side or until warm. Alternatively, you can heat the tortillas in the microwave. Place 4 or 5 tortillas on a plate, cover with a damp paper towel, and heat in 30-second intervals.
  2. Place a tortilla on a plate or cutting board. Add a layer of shredded vegetables. Top with corn and roasted chickpeas. Garnish with fresh cilantro, lime juice, and avocado sauce. Dig in!

Notes

Want extra sauce on your tacos? Make a large batch of avocado sauce by doubling all the ingredients. Blend as usual.


For bigger tacos, use 6 or 8-inch soft tortillas. The size of your tortillas will determine how much filling you need.


The vegetable fillings listed above are just suggestions. Feel free to use your favorite veggies or whatever you have on hand.


To make this recipe travel friendly, swap the tortillas for brown rice or quinoa. Place all the ingredients in an air-tight container and store the avocado sauce separately. You can even add the fillings to a large tortilla for a delicious wrap.