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Black Bean Tacos

Heart Healthy Black Bean Tacos Recipe

                   
Black Bean Tacos
This flavor-packed vegetarian taco recipe features garlicky black beans, tomatoes, and minced jalapeños. Heart-healthy ingredients make this Southwestern-inspired dish one to beat.
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Ingredients
Recipe yields 12 servings
Tacos
1 Tbsp olive oil
1 medium red onion, chopped fine
2 garlic cloves, minced
2 cans (15 oz each) low-sodium black beans, rinsed and drained
1 can (14.5 oz) diced tomatoes, no salt added
2 jalapeño peppers, minced
1 Tbsp lime juice
1 Tbsp chili powder
1 tsp ground cumin
1 tsp dried oregano
1/8 tsp salt
1/4 tsp black pepper
12 corn taco shells, warmed (6-inch)
Toppings
1/2 cup shredded reduced-fat cheddar cheese
1 large ripe avocado, pitted, peeled and chopped
1 large tomato, diced
2 Tbsp chopped scallions
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Directions
Tacos
Step 1

In a skillet, heat oil over medium heat until hot. Add onion and garlic and sauté until softened.

Step 2

Stir in the beans, tomatoes, jalapenos (if using), lime juice and seasonings. Bring mixture to a boil. Reduce heat; simmer, uncovered, stirring occasionally, for 3 to 5 minutes, or until mixture begins to thicken.

Step 3

Evenly divide mixture among taco shells. Top with cheese, avocado, tomato and scallions.

Time: 30 minutes
Servings: 12
Calories: 132
Make this for: Healthy Kids Gluten Free
Dietary Review:
dietary-image
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian.
Nutrition Info
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Nutrition facts
Serving Size: 1 taco
Per serving:
calories:132
total fat:5g
sat fat:1g
cholesterol:3mg
sodium:107mg
total carb:18g
fibers:4g
proteins:5g

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Heart Healthy Black Bean Tacos Recipe
Ingredients
Recipe yields 12 servings
Tacos
1 Tbsp olive oil
1 medium red onion, chopped fine
2 garlic cloves, minced
2 cans (15 oz each) low-sodium black beans, rinsed and drained
1 can (14.5 oz) diced tomatoes, no salt added
2 jalapeño peppers, minced
1 Tbsp lime juice
1 Tbsp chili powder
1 tsp ground cumin
1 tsp dried oregano
1/8 tsp salt
1/4 tsp black pepper
12 corn taco shells, warmed (6-inch)
Toppings
1/2 cup shredded reduced-fat cheddar cheese
1 large ripe avocado, pitted, peeled and chopped
1 large tomato, diced
2 Tbsp chopped scallions
Directions
Tacos
Step 1

In a skillet, heat oil over medium heat until hot. Add onion and garlic and sauté until softened.

Step 2

Stir in the beans, tomatoes, jalapenos (if using), lime juice and seasonings. Bring mixture to a boil. Reduce heat; simmer, uncovered, stirring occasionally, for 3 to 5 minutes, or until mixture begins to thicken.

Step 3

Evenly divide mixture among taco shells. Top with cheese, avocado, tomato and scallions.

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