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Crunchy Black Bean Tacos Crunchy Black Bean Tacos

Prepared by: Susan Mill-Gray,
Nutrition Specialist,

University of Missouri Extension

October 30, 2016

 

Yield: 8 tacos (2 tacos per serving)

 

Ingredients

  • 2 cups cooked black beans
  • 1/2 cup minced red onion
  • 2 tablespoons minced fresh cilantro
  • 1/2 teaspoon ground cumin
  • 1 teaspoon paprika
  • Pinch of salt
  • 1 heaping cup grated Pepper Jack cheese
  • 2 tablespoons vegetable or canola oil
  • 8 corn tortillas

 

Preparation

  • In a medium bowl, add beans along with red onion, cilantro, cumin, and paprika. Add a pinch of salt and lightly mash all the ingredients together. Grate the cheese and have it ready as well.
  • In a large, nonstick or cast-iron skillet, add the 2 tablespoons oil and heat over medium-high heat. Add one corn tortilla at a time and let each get hot in the oil for a few seconds. Then add about 1/4 cup of the bean filling to one half of the tortilla. Top with a sprinkle of grated cheese. Try not to overfill the tacos, or you might have issues flipping them without losing filling.
  • Using a spatula, carefully fold the other half of the tortilla over to form a shell. Press down lightly on the tortilla so it holds its shape. As the first taco cooks, move it to the side and begin a second one. Depending on the size of your pan, you can cook two or three tacos at once. A griddle will hold even more.
  • Cook each taco until they are nicely browned and crispy, about 3 minutes per side. If your pan is very dry between batches, add another drizzle of oil. Place the cooked tacos in a warm oven while you finish the rest. If the tacos are very greasy, blot them with a paper towel before moving them to the oven. Serve tacos with toppings like hot sauce, salsa, avocados, and light sour cream.

 

Nutrition information per serving (2 tacos)

Calories: 219

Total Fat: 9g

Saturated Fat: 5.8g

Carbohydrates: 20g

Fiber: 7g

Protein: 14g

Cholesterol: 28mg

Sodium: 268mg

 

 

Source: adapted The Kitchn

 

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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


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Last update: Monday, October 03, 2016