Quick & Delicious Weeknight Black Bean Tacos


by on February 24, 2014

in Family Fun, Fun Activities, Health, In the Kitchen

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Recently tacos have been my go-to meal; When prepared at home with fresh vegetables, beans, and rice, you have a delicious feast packed with protein, fiber, and essential vitamins and minerals. What better way to end a day?

They’re quick and easy to make, too, and this recipe, which omits any meat filling, is just as delicious if not healthier. Black beans in particular are excellent for the digestive tract, cardiovascular system, and blood sugar regulatory system, and are full of antioxidant and anti-inflammatory phytonutrients.

Fast, easy, fun to make with the family, and nutritionally beneficial: A go-to recipe any day of the week!

Ingredients:

1 tbsp. olive oil
3 c. cooked black beans (or 2 15-ounce cans rinsed and drained)
½ c. finely chopped sweet onion
2 cloves garlic, finely chopped
5 to 6 cilantro stems and leaves
1 14.5-ounce can diced tomatoes, drained
2.5 tbsp. taco seasoning (see Note)
½ tsp. sea or kosher salt (to taste)
½ lime, squeezed
1 tsp. hot sauce (optional, and of your choice; I always opt for Texas Pete)
12 corn tortillas
Toppings of your choice (avocado, corn, pineapple, a little rice, etc.)

Instructions:

1. Strain your tomatoes, and if using canned beans, drain and rinse.
2. Finely chop garlic and onion.
3. Place your saute pan over medium heat. Once hot, add oil. Add onion and garlic then cook 2-3 minutes or until softened.
4. Add taco seasoning, cook 20 to 30 seconds, stirring.
5. Add beans, tomatoes, and cilantro. Cook covered over medium-low heat 5-7 minutes, stirring occasionally.
6. Using a fork or potato masher, smash about half the beans. Taste and add salt if needed. Cook uncovered, stirring occasionally, over medium-low heat 12-15 minutes.
7. Adding hot sauce (if desired) and lime juice, stir, then let cool for 5-10 minutes.
8. Serve with corn tortillas and toppings of your choice.
9. Enjoy!

Andrea Fisher is a writer and marketer. She has been published in a variety of publications, including The Chicago Tribune and Business Insider. Check out more of her tips on Google+ and @andreafisher007 .

{ 1 comment… read it below or add one }

Andrea Cole March 14, 2014 at 10:14 pm

I make a similar recipe it’s one of the few vegan meals I can get my kids to eat. They are delicious!
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