Vegetarian Black Bean Tacos

 

Vegetarian Black Bean Tacos

Difficulty: normal

Total time: 40 minutes (20 minutes prep and 20 minutes cooking time)

Serves: 3

Step by step video: https://youtu.be/pvSL_VsLb4w

Nutritional information

Calories: 300

Fat: 13g 

Saturated: 4.4g 

Carbs: 20g 

Fiber: 4g 

Sugars: 1g

Protein: 9g

Sodium: 400mg 

Ingredients

• For the beans:

  • 1 tablespoon olive oil
  • ½ small yellow onion, diced
  • 1 garlic clove, minced
  • 1 15-ounce can black beans, drained and rinsed
  • ½ teaspoon cumin
  • ¼ teaspoon smoked paprika
  • 1/8 teaspoon cayenne pepper
  • ½ teaspoon kosher salt
  • Freshly ground black pepper, to taste
  • 1 tablespoon tomato paste
  • 1 tablespoon water

  For the tacos:

  • 8 hard corn taco shells, I like Old El Paso Stand ‘n Stuff
  • 4 ounces Hass avocado, from 1 small
  • Juice from 1/2 small lime
  • Pinch kosher salt
  • Freshly ground black pepper, to taste
  • ½ cup shredded cheddar cheese
  • 1 plum tomato, diced
  • 1 cup shredded romaine lettuce

Method:

• Preheat oven according to taco shell package directions. Lay taco shells on a sheet pan in an even layer. When hot, bake shells for 6-7 minutes. 
• Meanwhile, heat a large skillet over medium heat. Add the canola oil, swirl to cover pan then add the onion and sauté 2-3 minutes until onions have softened and become translucent.
• Add the garlic and sauté 30 seconds more. Add the beans, spices, tomato paste and water and mix until combined. Cook about 3 minutes to allow flavors to meld and beans to heat through. In a small bowl, mash avocado with a fork until smooth. Add lime juice, salt and pepper.

• Tacos have built-in portion control. They're smaller than most of the other things on the menu, so you can keep calories in check. Order the grilled chicken, lean steak, or grilled fish on a baked corn tortilla. Those have 70% more fiber and less than half the fat of their white flour counterparts. If you make them with a focus on healthy ingredients, tacos can provide a good balance of protein, fats and carbohydrates and provide ample amounts of fiber, vitamin C, calcium and iron.