Black Bean Tacos

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Black Bean Tacos

Black Bean Tacos
Number of Servings: 6 Total Preparation Time: 15 to 30 minutes
Actual Cooking Time: more than 2 hours Source: MM User
Food Groups: Dairy, Vegetables, Grains, Protein
Main Ingredient: Bean & Legume
Meal Type: Dinner Entrée
Nutrition Content: Good Source of Calcium, Good Source of Fiber
Origin: American
Special Features: Vegetarian


1 cup black Beans
12 flour Tortillas (each about 8" in diameter)
1 head romaine Lettuce (about 1 pound) shredded
1 large Tomato, chopped
1 large red bell Pepper, seeded and cut into strips
6 green Onions (including tops) thinly sliced
1/4 cup red wine Vinegar
1 large clove Garlic, minced or pressed
1 teaspoon Chili powder
1/2 teaspoon each ground Cumin and Salt
1/4 teaspoon Pepper
2 tablespoons olive Oil or salad Oil
1/4 cup shredded extra-sharp Cheddar cheese
1 cup fat-free plain Yogurt


Black Beans
Sort 1 cup dried black beans to remove any debris. Rinse and drain beans. In a 3 quart saucepan, bring 4 cups water to a boil. Add beans; boil for 2 minutes. Remove from heat, cover and let stand for 1 hour. Drain and rinse beans.

Heat 1 tablespoon olive oil in a 3 quart pan over medium heat. Add 1 large onion, chopped; cook stirring occasionally, until soft (about 10 minutes). Add beans, 1 clove garlic (minced), 1 small dried hot red chile (crushed), 1/2 teaspoon salt, and 2 1/2 cups water. Bring to a boil over high heat. Reduce heat, cover and simmer until liquid is absorbed and beans are very tender (about 2 hours).

Stack tortillas, wrap in foil, and heat in 350 degree oven for 15 minutes.

Meanwhile, place lettuce, tomato, bell pepper & onions in a large salad bowl. Then prepare dressing; combine vinegar, garlic, chili powder, cumin, salt, and pepper; add oil and blend well.

To serve, toss salad with dressing. To assemble a taco, spoon 1/4 cup salad, 1 teaspoon cheese, and 1/3 tablespoon yogurt.

Nutrient Information
Calories: 490
Total Fat: 13 g
Saturated Fat: 3 g
Polyunsaturated Fat: 2 g
Monounsaturated Fat:
Sodium: 906 mg
Carbohydrates: 74 g
Protein: 20 g
Fiber: 7 g
Vitamin A:
Vitamin C:
Calcium: 332 mg

Cook's Notes: