Spicy Chickpea Tacos with Peppery Arugula and Lime Crema

Easy, delicious, and nutritious—this Spicy Chickpea Tacos with Arugula recipe delivers a fast, flavorful weeknight dinner. Each meatless serving supplies about 13 grams of fiber (adults generally need 28–39 grams per day depending on age, sex, and activity level) and makes a versatile base for toppings like avocado, plain Greek yogurt, shredded red cabbage, or reduced-fat cheese.

This recipe is adapted from The Everything Easy Pre-Diabetes Cookbook by Lauren Harris-Pincus, MS, RDN, a practical collection aimed at helping people manage—and in some cases reverse—pre-diabetes through accessible, flavorful recipes. I selected this spicy chickpea taco recipe because it’s simple to prepare, pantry-friendly, and satisfying whether you’re serving tacos or spooning the filling over brown rice when shells run short.

Click the PLAY button above to hear my interview with Lauren about pre-diabetes.

[Tweet “Get this #glutenfree #plantbased recipe for Spicy Tacos with Arugula. It’s from The Everything Easy Pre-Diabetes Cookbook, by @LaurenPincusRD and it’s designed to help people manage and reverse pre-diabetes.”]

Liz Weiss

Spicy Chickpea Tacos with Arugula

These may be the tastiest tacos ever: a thick, spicy sauce with meaty garbanzo beans, peppery arugula, and crunchy corn shells. If you prefer, spoon the filling over brown rice. I like mine topped with plain Greek yogurt; other good options include avocado, reduced-fat shredded cheese, or shredded red cabbage. Recipe courtesy of The Everything Easy Pre-Diabetes Cookbook.

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Servings: 6

Course: Dinner

Cuisine: Mexican

Calories: 250

Ingredients
Method
Nutrition

Ingredients

Two 15-ounce cans low-sodium chickpeas drained and rinsed
1/4 cup tomato paste
One 8-ounce can tomato sauce
1 tablespoon apple cider vinegar
1 tablespoon light brown sugar or brown sugar-style erythritol
2 teaspoons chili powder
1 tablespoon Dijon mustard
1 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon ground black pepper
1/8 teaspoon red pepper flakes
12 hard taco shells
3 cups baby arugula
1/4 cup chopped fresh cilantro or parsley

Method

In a medium saucepan, combine all ingredients except the taco shells, arugula, and cilantro; stir well to blend.
Place the pan over medium heat and simmer, stirring frequently, for about 10 minutes. Remove from heat.
Fill the taco shells with arugula and spoon the chickpea mixture on top. Garnish with chopped cilantro (or parsley) and serve.

Nutrition

Serving: 2 tacos
Calories: 250kcal
Carbohydrates: 40g
Protein: 9g
Fat: 9g
Saturated Fat: 1.5g
Sodium: 600mg
Fiber: 13g
Sugar: 7g

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