Best Soft Black Bean Tacos Recipes

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BLACK BEAN SOFT TACOS



Black Bean Soft Tacos image

Spiced just right, These bean-based tacos have plenty of South-of-the-border appeal. Lynn Hamilton of Naperville, Illinois livens up her black bean filling with diced tomatoes, green chilies and a variety of seasonings, then garnishes each taco with a slice of avocado.

Provided by Taste of Home

Categories     Dinner

Time 15m

Yield 8 servings.

Number Of Ingredients 15

1 medium onion, chopped
2 garlic cloves, minced
1 tablespoon canola oil
2 cans (15 ounces each) black beans, rinsed and drained
1 can (14-1/2 ounces) diced tomatoes
1 can (4 ounces) chopped green chilies
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon pepper
8 flour tortillas (6 inches), warmed
1/2 cup shredded reduced-fat cheddar cheese
1 large ripe avocado, peeled and sliced

Steps:

  • In a nonstick skillet, saute onion and garlic in oil until tender. Stir in the beans, tomatoes, chilies and seasonings. Bring to a boil. Reduce heat; simmer, uncovered, for 3-5 minutes or until mixture begins to thicken. , Spoon about 1/2 cup off center on each tortilla; sprinkle with cheese. Fold one side of tortilla over filling. Garnish with avocado.

Nutrition Facts : Calories 279 calories, Fat 8g fat (2g saturated fat), Cholesterol 5mg cholesterol, Sodium 828mg sodium, Carbohydrate 40g carbohydrate (0 sugars, Fiber 11g fiber), Protein 12g protein. Diabetic Exchanges

SOFT BLACK BEAN TACOS WITH SALSA AND CABBAGE



Soft Black Bean Tacos With Salsa and Cabbage image

Canned black beans and lots of cabbage combine in a quick, utterly satisfying one-dish taco dinner. They can be served open-faced or folded over

Provided by Martha Rose Shulman

Categories     dinner, easy, quick, main course

Time 20m

Yield 4 servings

Number Of Ingredients 9

1 tablespoon canola or grape seed oil
1 teaspoon medium-hot chili powder (more to taste)
1 teaspoon ground lightly toasted cumin seeds (more to taste)
2 cans black beans, with liquid
Salt to taste
8 corn tortillas
1 cup fresh or bottled salsa
3 ounces either queso fresco, feta, or sharp cheddar, grated or crumbled
2 cups shredded cabbage

Steps:

  • Heat the oil in a large, heavy skillet over medium-high heat and add the chili powder and ground cumin. Allow the spices to sizzle for about half a minute, until very fragrant, and stir in the black beans and 1/2 cup water. Cook, stirring and mashing the beans with the back of your spoon, for 5 to 10 minutes, until thick and fragrant. Be careful that you don't let the beans dry out too much. If they do, add a little more water. Remove from the heat.
  • Heat the tortillas, two or three at a time, in a dry skillet over medium-high heat, or in a microwave. Top with the black beans, salsa, cheese and cabbage. Fold the filled tortillas over if desired and serve. Alternatively, one at a time, place a tortilla on a plate, top with the beans and cheese and heat through for 30 seconds to a minute in a microwave. Then top with salsa and a generous handful of cabbage, and serve.

Nutrition Facts : @context http, Calories 430, UnsaturatedFat 6 grams, Carbohydrate 65 grams, Fat 11 grams, Fiber 21 grams, Protein 21 grams, SaturatedFat 4 grams, Sodium 970 milligrams, Sugar 5 grams, TransFat 0 grams

BEEF STEAK AND BLACK BEAN SOFT TACOS



Beef Steak And Black Bean Soft Tacos image

Provided by Food Network

Time 30m

Yield 4 servings

Number Of Ingredients 8

1 cup salsa, divided
2 teaspoons chili powder
1-½ teaspoons ground cumin, divided
1 can (15 ounces) reduced sodium black beans, rinsed, drained, divided
1 tablespoon vegetable oil
8 small corn or flour tortillas (5 to 6-inch diameter), warmed
Thinly sliced lettuce, sliced avocado, chopped tomato, salsa, crumbled queso fresco and cilantro leaves (optional)
1 pound beef Bottom Round Steaks, cut ¼ inch thick

Steps:

  • 1.Combine ½ cup salsa, chili powder and 1 teaspoon cumin. Place beef steaks and marinade in food-safe plastic bag; turn to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally.
  • 2.Combine 1 cup beans, remaining ½ cup salsa and ½ teaspoon cumin in medium microwave-safe bowl. Mash with fork into chunky paste. Cover and microwave on HIGH 1 to 2 minutes or until hot, stirring once. Keep warm.
  • 3.Meanwhile, heat 1-½ teaspoons oil in large nonstick skillet over medium-high heat until hot. Remove steaks from marinade; discard marinade. Cooking in batches, place steaks in skillet (do not overcrowd) and cook 2 to 3 minutes for medium rare (145°F) doneness, turning once. (Do not overcook.) Remove steaks from skillet; keep warm. Repeat with remaining steaks and oil.
  • 4.Spread bean mixture evenly on tortillas. Cut steaks into 4 pieces each and divide evenly among tortillas. Top beef with remaining beans and toppings, as desired. Fold tortillas in half to serve.
  • Beef. It's What's For Dinner

SOFT BLACK BEAN TACOS



Soft Black Bean Tacos image

These tacos are a beautiful way to serve black beans, which contain at least eight different flavonoids - phytonutrients with anti-oxidant properties. One caution, though: canned beans may contain high levels of sodium, which usually can be reduced by rinsing the beans in water. These black beans can't be rinsed, of course, and in fact will be reduced. Avoid the temptation to add salt to this recipe.

Provided by Martha Rose Shulman

Time 20m

Yield 8 tacos

Number Of Ingredients 7

1 tablespoon canola oil
1 teaspoon chile powder
2 cans black beans, with liquid
8 corn tortillas
1 cup fresh or bottled salsa*
2 ounces queso fresco or feta cheese, crumbled
1 teaspoon ground cumin seeds

Steps:

  • Heat the canola oil in a large, heavy nonstick skillet over medium-high heat and add the chile powder and ground cumin. Allow the spices to sizzle for about half a minute, until very fragrant, and stir in the black beans and 1/2 cup water. Cook, stirring and mashing the beans with the back of your spoon, for 10 to15 minutes, until thick and fragrant. From time to time, as a crust develops on the bottom of the pan, stir the crust into the beans. If they seem too dry, add a little more water. Remove from the heat.
  • Heat the tortillas, 2 or 3 at a time, in a dry skillet over medium-high heat, or in a microwave. Top with the black beans, about 2 rounded tablespoons for each tortilla. Spoon on some salsa and sprinkle on the cheese. Fold the filled tortillas in half, and serve.

Nutrition Facts : @context http, Calories 200, UnsaturatedFat 3 grams, Carbohydrate 32 grams, Fat 5 grams, Fiber 10 grams, Protein 10 grams, SaturatedFat 1 gram, Sodium 455 milligrams, Sugar 2 grams, TransFat 0 grams

FISH SOFT TACOS WITH PICO DE GALLO-BLACK BEAN SAUCE



Fish Soft Tacos with Pico De Gallo-Black Bean Sauce image

Provided by Robin Miller : Food Network

Categories     main-dish

Time 14m

Yield 4 servings

Number Of Ingredients 14

6 ounces cooked fish, such as baked cod
4 flour tortillas
1/2 cup pico de gallo
1 can black beans, drained
1/4 cup sour cream
1/2 teaspoon ground cumin
Mixed stir fried vegetables, recipe below
Lime wedges
2 teaspoons olive oil
1 cup sliced red onion
1 carrot, peeled and thinly sliced
1 green bell pepper, seeded and sliced
1 red bell pepper, seeded and sliced
1 bunch asparagus, ends trimmed and spears cut into 2-inch pieces

Steps:

  • Preheat oven to 425 degrees F.
  • Heat fish and all 4 tortillas in a stack and wrapped in foil on a baking sheet for 8 to 10 minutes.
  • In a bowl, combine pico de gallo, beans, sour cream and cumin.
  • Arrange fish on tortillas and top with pico de gallo-black bean sauce and mixed stir fried vegetables. Serve with a lime wedge on the side.
  • Heat oil in a large skillet over medium heat. Add onion, carrot, bell peppers, and asparagus and saute 3 to 5 minutes, until soft.
  • 8 servings (or 4 servings for fish tacos, and leftovers for another dish like Robin's Mixed Vegetable Quiche)

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