Nutrition analysis courtesy of Genesis® R&D
Black Bean Tacos
Taco time! I made black beans the star of this recipe because they’re busting with nutrition, and they’re a terrific source of plant-based protein and fiber.
Ingredients
Sautéed Black Bean and Salsa filling
- 32 ounces black beans, drained and rinsed
- 16 ounces salsa (mild, medium or spicy)
- 1 teaspoon garlic powder
- 1 teaspoon ground cumin
- 2 teaspoons Dijon mustard
Tacos
- 6 to 8 taco shells*, hard or soft
- 1 cup yellow corn, canned, fresh or frozen
- 1 cup chopped tomatoes
- 1 cup chopped red onion
- 1 cup shredded 2% Mexican blend cheese
- 2 cups shredded lettuce
- Optional chopped avocado
- Optional minced cilantro
- Optional sliced scallions
Instructions
- To prepare black bean filling, warm a large skillet over medium heat. Add the black beans, salsa, garlic, cumin and mustard and mix until everything is well combined. Sauté until bubbly and hot, about 5 to 10 minutes.
- To assemble tacos, place ½ cup sautéed bean-salsa mixture into each taco shell and top with corn, lettuce, tomatoes, red onions, Mexican cheese and optional avocado, cilantro and scallions.
Notes
Nutrition provided for 1 taco.
Note: If you don’t have taco shells, you can enjoy the filling on a baked potato, over couscous, quinoa, brown rice…or even on top of greens.
Nutrition Information per serving
Calories: 200Carbohydrates: 30gProtein: 11gTotal Fat: 4g— Unsaturated Fat: 2g— Saturated Fat: 2gCholesterol: 10mgSodium: 600mgPotassium: 553mgFiber: 9gTotal Sugar: 6g— Natural Sugar: 6g— Added Sugar: 0gVitamin C: 9mgIron: 2.3mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.