Ingredients
Taco Seasoning:
- 4 tablespoons chili powder
- 2 tablespoons ground cumin
- 2 tablespoons garlic powder
- 2 tablespoons onion powder
- 1 tablespoon dried oregano
- 1 tablespoon paprika
Taco Filling:
- 1 tablespoon olive or canola oil
- 1 yellow onion, diced
- 8 ounces mushrooms, diced (about 2 ½ cups) 1 sweet bell pepper, diced
- 1 15-oz. can black beans, drained and rinsed
- 5 tablespoons taco seasoning (see recipe above) ¼ cup water, as needed
Toppings:
- 2/3 cup shredded cheddar cheese (about 3 oz.)
- 1 ½ cup romaine lettuce, shredded or finely chopped (about ¼ head) 1 tomato, diced
- ½ bunch cilantro, chopped (about ¼ cup)
- 12 corn tortillas
Directions
- Make taco seasoning: combine all seasoning ingredients in a container or jar with a lid. Cover and shake well to combine. This will make more than you will need. You can save and use again or for another recipe.
- Heat a medium/large sauté pan over medium-high heat and add oil. Once the oil is hot, add the onion and sauté until translucent and beginning to brown, about 3-4 minutes.
- Once the onion is cooked, add the diced bell pepper and mushrooms. These vegetables will release a lot of water as they cook. Cook until most of the moisture has evaporated, about 5-7 minutes.
- Add the rinsed blacked beans, 5 tablespoons of taco seasoning, water, and salt. Simmer for 5-7 minutes, stirring occasionally. Prepare the ingredients for the toppings (cheese, lettuce, tomato, and cilantro) while the filling is simmering.
- Lightly mash some of the black beans while simmering. Add more water if needed to keep the taco filling from drying out.
- When the taco filling is done turn off the heat and set aside.
- Toast the tortillas. This can be done in multiple ways. One way is to heat a small stainless steel pan over medium-high heat and toast the tortillas one at a time until slightly charred around the edges, about 30 seconds – 1 minute per side. A second method is to use tongs directly over a low flame if you have a gas stove, turning when brown spots begin to form on the tortillas. Watch closely. A third method is to toast the tortillas in an oven or toaster oven at 350 degrees. When finished toasting, wrap the tortillas in a cloth napkin or tin foil to keep warm.
- Assemble the tacos by dividing the filling evenly among the tortillas, and top with lettuce, tomato, cilantro and cheese. One taco should have about ¼ cup of filling and 1 tablespoon of cheese.
Variations & Tips
- Substitute pinto or kidney beans for the black beans.
- Replace the pepper and mushrooms with other vegetables such as zucchini, roasted butternut squash, roasted sweet potato, shredded carrots, corn, or roasted cauliflower.
- In place of water in the recipe, you could add in salsa or additional diced tomatoes.
- Use other toppings such as salsa, avocado, shredded cabbage, spinach or low-fat yogurt mixed with cumin.
- The taco seasoning can be used for other recipes and would be a good option if making tacos with ground turkey or beef.
- Use whole wheat flour tortillas instead of corn tortillas.
- Instead of serving with tortillas, you can serve this over a bed of lettuce or a whole grain such as brown rice or quinoa.
Yield: 4 servings ( 3 tacos per serving )
Total Cost: $8.49
Cost per Serving: $2.12
Nutritional Info (per serving): 455 Calories; 14 g Fat (4.7 g Saturated Fat); 70 g Carbohydrates; 15.5 g Fiber; 19 g Protein; Sodium 370mg
Source: Adapted from Health Meets Food Culinary Medicine Curriculum
Watch the black bean tacos cooking demo below and download the recipe to make it yourself.