Bean & Pineapple Soft Tacos

Total Time

Prep/Total Time: 30 min.


10 servings

Updated: Dec. 17, 2022
The sweet and spicy filling in these delicious soft tacos is a refreshing change from basic ground beef or chicken. —Trisha Kruse, Eagle, Idaho


  • 1 can (15 ounces) black beans, rinsed and drained
  • 1 large onion, chopped
  • 1 medium sweet red pepper, chopped
  • 1 tablespoon olive oil
  • 1 can (20 ounces) unsweetened pineapple tidbits, drained
  • 1 jar (16 ounces) salsa
  • 1 can (4 ounces) chopped green chiles
  • 1/4 cup minced fresh cilantro
  • 10 whole wheat tortillas (8 inches), warmed
  • Optional: Sliced avocado, shredded lettuce, chopped tomatoes, shredded reduced-fat cheddar cheese and reduced-fat sour cream


  1. Mash half of the beans; set aside.
  2. In a large skillet, saute onion and red pepper in oil until tender. Add the pineapple, salsa, chiles, mashed beans and remaining beans; heat through. Stir in cilantro.
  3. Place 1/2 cup filling on 1 side of each tortilla. Add toppings of your choice; fold in half. Serve immediately.

Nutrition Facts

1 taco: 236 calories, 4g fat (0 saturated fat), 0 cholesterol, 479mg sodium, 40g carbohydrate (10g sugars, 5g fiber), 7g protein. Diabetic Exchanges: 2-1/2 starch, 1 lean meat, 1/2 fat.