Looking for a simple yet delicious black bean taco recipe? Your mouth to my ears. And the best part..all you need is 15-minutes.
Everyone needs a loyal black bean taco recipe, the kind of recipe you lean on when you find yourself more into relaxing feet up after a ‘gave it my all’ kind of day. We need these simple recipes because as much as we plan sometimes life has an alternative agenda.
Black Bean Nutrition..
Black beans are an excellent source of plant-based protein, fiber with a hearty serving of the antioxidant anthocyanin which has been studied for its effects on lowering cholesterol, reducing oxidative damage to healthy cells and blood sugar metabolism.
What about the tortillas?
Tortillas are traditionally made from dried corn yet white wheat flour tortillas are common in America.
White wheat flour might have a big reputation in the states, yet despite its rep. it still does have its nutritional offering-fortified with B vitamins- thiamine, riboflavin, niacin and iron so there is absolutely ‘nutritional value’ to it. If you find you are sensitive, intolerant or allergic to wheat or the group of protein called gluten there are plenty of tortillas made from everything but wheat.
Have you checked out the tortilla selection at your grocer? Depending on your locale you may find plenty of non-wheat tortillas to choose from- made from grains like millet, buckwheat, corn, chia seed ,quinoa, almonds and even cassava.
If you do choose white wheat flour tortillas it might be a good idea to bump up your fiber intake since the white wheat flour lacks fiber- you can up the fiber with black beans, shredded romaine, cabbage, tomatoes, olives and avocado.
What about the CARBS?
Carbohydrates are macronutrients- nutrients the body NEEDS these large amounts in order to function normally like breathe, digest and proper brain function.
Eating lower than normal amounts of carbohydrates can cause a number of side effects like weight cycling, irritability, feeling very tired, unable to concentrate. Overly restricting carbohydrates can also lead to constipation since fiber is a form of carbohydrate – reducing carbs = reducing fiber, lower fiber intake = constipation.
Bottom Line: Eat the tortilla but pick one that is right for you.
Have Leftovers? Lucky you!
Save the black beans, romaine lettuce and tomatoes for a delicious taco that can be made in minutes later in the week. While you’re at it take full advantage of recipe freedom -make it just how you like it.. pickled cabbage, pile on romaine lettuce, creamy avocado, fresh mango corn salsa and hot sauce? sure go to town my friend.
Ingredients
- 1 (15 oz.) can black beans
- 1/2 white onion, diced
- 1/2 cup filtered water
- 2 Tbsp. olive oil
- 1 tsp. chili powder
- pinch of sea salt
- Toppings
- 2 cups romaine lettuce, shredded
- 1 whole avocado, diced
- 1 lime, wedges
- cilantro for garnish
Instructions
- In a large skillet, add olive oil medium heat, add onion cook for 5 minutes add chili powder, sea salt stir, then add black beans and water.
- Cover black beans, reduce heat and let simmer for 5 minutes.
- Heat tortillas in damp paper towel in microwave for 30-45 seconds.
- Fill warm tortillas with black beans, avocado, romaine, cherry tomatoes, squeeze on lime juice and drizzle hot sauce of choice.
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