Recipe by Emily Satrazemis, RD, CSSD | Photography by Paul Buceta
Any day is a good day for tacos, especially when they’re high in protein and fiber, like this spicy black bean version.
Vegetarian or not, black beans are one of the healthiest foods to consume—the calcium, copper and zinc in black beans all contribute to maintaining healthy bones while the fiber content helps with overall digestion. Black beans also contain selenium, a mineral that a study conducted by the International Journal of Cancer found supports a healthy immune system and decreases the risk of colon cancer.
So whip these bad boys up, throw on some Beach Boys and have yourself a fiesta, any day of the week!
Spicy Black Bean Tacos
Prep Time: 10 min • Total Time: 20 min • Makes 3-4 Servings
• 1 medium onion, chopped
• 1 red bell pepper, chopped
• 2 cups mushrooms, chopped
• 1Tbsp Olive Oil
• 1 tsp cumin
• 1 tsp garlic
• 1 tsp salt
• ½ tsp black pepper
• ½ tsp chilli pepper
• 1 15oz can black beans
• 2 Tbsp hot sauce OR ¼ cup jalapenos, diced
• 10-12 100% corn tortillas
• 1 small head butter lettuce, chopped
• 6-8 oz low-fat jack pepper cheese, shredded
• 6 oz plain Greek yogurt
1. Heat oil in a large skillet over medium heat and sautee onions, peppers and mushrooms, stirring frequently, until mushrooms and peppers soften and onions are translucent. Add cumin, garlic, salt, pepper, and chilli pepper, and stir to mix.
2. In another small pot, warm black beans over medium-low heat. Add hot sauce or jalapenos.
3. Warm tortillas in oven or microwave. Top each tortilla with a bit of bean mixture, sauteed veggies, cheese, lettuce, and yogurt, and serve.
Nutrients per serving (approx. 3 tacos):
Calories: 366, Fat: 9 g, Carbs: 56 g, Protein: 21 g, Fiber: 11 g