Black Bean Soft Tacos Recipe

5 3 4
Publisher Photo

Black Bean Soft Tacos Recipe

Read Reviews
5 3 4
Publisher Photo
Spiced just right, These bean-based tacos have plenty of South-of-the-border appeal. Lynn Hamilton of Naperville, Illinois livens up her black bean filling with diced tomatoes, green chilies and a variety of seasonings, then garnishes each taco with a slice of avocado.
MAKES:
8 servings
TOTAL TIME:
Prep/Total Time: 15 min.
MAKES:
8 servings
TOTAL TIME:
Prep/Total Time: 15 min.

Ingredients

  • 1 medium onion, chopped
  • 2 garlic cloves, minced
  • 1 tablespoon canola oil
  • 2 cans (15 ounces each) black beans, rinsed and drained
  • 1 can (14-1/2 ounces) diced tomatoes
  • 1 can (4 ounces) chopped green chilies
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • 8 flour tortillas (6 inches), warmed
  • 1/2 cup shredded reduced-fat cheddar cheese
  • 1 large ripe avocado, peeled and sliced

Directions

In a nonstick skillet, saute onion and garlic in oil until tender. Stir in the beans, tomatoes, chilies and seasonings. Bring to a boil. Reduce heat; simmer, uncovered, for 3-5 minutes or until mixture begins to thicken. Spoon about 1/2 cup off center on each tortilla; sprinkle with cheese. Fold one side of tortilla over filling. Garnish with avocado. Yield: 8 servings.
Originally published as Black Bean Soft Tacos in Light & Tasty December/January 2003, p50

Nutritional Facts

1 each: 279 calories, 8g fat (2g saturated fat), 5mg cholesterol, 828mg sodium, 40g carbohydrate (0 sugars, 11g fiber), 12g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 vegetable, 1 fat.

  • 1 medium onion, chopped
  • 2 garlic cloves, minced
  • 1 tablespoon canola oil
  • 2 cans (15 ounces each) black beans, rinsed and drained
  • 1 can (14-1/2 ounces) diced tomatoes
  • 1 can (4 ounces) chopped green chilies
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • 8 flour tortillas (6 inches), warmed
  • 1/2 cup shredded reduced-fat cheddar cheese
  • 1 large ripe avocado, peeled and sliced
  1. In a nonstick skillet, saute onion and garlic in oil until tender. Stir in the beans, tomatoes, chilies and seasonings. Bring to a boil. Reduce heat; simmer, uncovered, for 3-5 minutes or until mixture begins to thicken. Spoon about 1/2 cup off center on each tortilla; sprinkle with cheese. Fold one side of tortilla over filling. Garnish with avocado. Yield: 8 servings.
Originally published as Black Bean Soft Tacos in Light & Tasty December/January 2003, p50

Select the Newsletters that interest you to subscribe

By entering my email and clicking the subscribe button below, I am opting to receive the newsletters I have selected.

Please enter a valid email

You Are successfully subscribed

ERROR! Please try Again

Reviews forBlack Bean Soft Tacos

My Review
Click stars to rate
Loading Image
Any changes to your rating or review will appear where you originally posted your review
Sort By :

Average Rating
MY REVIEW
ad554836 User ID: 5085348 82802
Reviewed Apr. 22, 2014

"Yummy!!! We really enjoyed this recipe and it was very easy to make! Next time I might drain the tomatoes a bit because there was a lot of fluid, but other than that it was great! I also added a bit of sour cream to mine."

MY REVIEW
Chris Recipes User ID: 2594387 82797
Reviewed May. 12, 2009

"black beans (19.75 oz La Costena), not black olives, reduce salt 1/4t. and 2 t. chili powder)"

MY REVIEW
Chris Recipes User ID: 2594387 132519
Reviewed May. 10, 2009 Edited May. 12, 2009

"I used one can black olives and added 1 cup of cooked brown rice"

Loading Image