Black Bean Tacos
User Reviews
5
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Prep Time
10 mins
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Cook Time
10 mins
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Total Time
20 mins
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Servings
8 tacos
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Calories
176 kcal
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Course
Main Course
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Cuisine
American
Black Bean Tacos
Description
Black Bean Tacos combine canned or cooked black beans with corn, onions, garlic, and a simple blend of chili powder and cumin for warmth and depth. Cooking the aromatics until tender and then simmering the mixture with salsa ensures a soft, flavorful filling suitable for corn or flour tortillas. Slightly mashing some beans helps bind the filling and adds a creamy texture.
The tacos can be dressed with toppings of choice, making them versatile for different preferences and meals. They are a straightforward way to enjoy a meatless filling that is both hearty and well-seasoned.
For dried beans, soaking overnight and simmering until tender is recommended. You can also substitute or add other vegetables like zucchini, mushrooms, or sweet potatoes to vary the filling. Rinsing canned beans thoroughly reduces excess sodium and improves flavor.
Ingredients
- 2 teaspoons olive oil
- ½ onion finely diced
- 2 cloves garlic minced
- 1 ½ cups corn kernels thawed, frozen
- 15 ounces black beans 1 can, drained and rinsed, canned
- 1 ½ teaspoons chili powder
- ½ teaspoon cumin
- ½ cup salsa
- salt to taste
- black pepper to taste
- 8 small corn tortillas or flour tortillas, 6-inches
- toppings as desired
Instructions
- Cook onion and garlic in olive oil over medium heat until tender, about 4 minutes.
- Add corn, black beans, seasonings, and salsa. Simmer 5-6 minutes or until liquid has evaporated.
- Slightly mash some of the beans if desired. Taste and season with salt & pepper to taste.
- Spoon into tortillas and top as desired.
Notes
- Rinse canned beans well before using to reduce sodium and improve taste.
- For dried beans, soak overnight then simmer for 60-90 minutes until tender.
- Feel free to add vegetables such as zucchini, mushrooms, or sweet potatoes to the filling for variety.
- Slightly mashing the beans creates a creamier texture in the taco filling.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8tacos
Amount Per Serving
Calories 176 kcal
% Daily Value*
| Serving | 1taco | |
| Calories | 176 | 9% |
| Carbohydrates | 34g | 11% |
| Protein | 8g | 16% |
| Fat | 2g | 3% |
| Saturated Fat | 1g | 5% |
| Sodium | 135mg | 6% |
| Potassium | 392mg | 8% |
| Fiber | 8g | 32% |
| Sugar | 1g | 2% |
| Vitamin A | 189IU | 4% |
| Vitamin C | 3mg | 3% |
| Calcium | 43mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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