Black Bean Taco
These Black bean tacos have spicy, smokey bean filling with gooey cheese, pico-de-gallo.
Servings 8 tacos
Calories 199kcal
Ingredients
- 2 cans beans (2.5 cups cooked beans after draining)
- 1 medium onion
- 3 tablespoons tomato paste
- 2-3 cloves garlic
- 2 tablespoons oil
Seasoning Mix
- 1 teaspoons cumin
- 1 teaspoons smoked paprika
- ½ teaspoons cayenne pepper
- 1 teaspoons oregano
- salt to taste
- ¼ teaspoon pepper
To Serve
- 8-10 tortilla
- 1 cup Shredded cheese (cheddar, Monetary Jack)
- Avocado diced
- Salsa or pico de gallo
Instructions
- If using canned beans, rinse under water and drain.
- Heat oil in skillet. Saute onion and garlic until onion has softened and garlic is aromatic.
- Add drained beans, tomato paste, and all the seasonings. Saute well on low flame for 30 seconds for the spices to cook.
- While the beans are still cooking, the back of spoon/spatula or potato smasher, mash the beans until it comes together. The mixture will get thick and start sticking to the pan. So add 1/3 cup of water or stock and cook the mix on lowest heat for one minute. Take off the heat and check seasoning.
- Heat a nonstick skillet. Place 1-1.5 tablespoons of bean mix (use a small ice. cream scoop). Place a tortilla on top, gently press the tortilla, and spread the bean mixture underneath.
- Cook on low heat for about 1-minute. the bean mixture will crisp up slightly. Flip and sprinkle shredded cheese. Let it melt.
- Once the cheese has melted, fold it into half. ( You can add pico-de-gallo, avocado before folding into half.
- Serve with roasted tomato Salsa and Avocado Dip.
Nutrition
Serving: 1serving | Calories: 199kcal | Carbohydrates: 23g | Protein: 7g | Fat: 9g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.01g | Cholesterol: 11mg | Sodium: 361mg | Potassium: 287mg | Fiber: 4g | Sugar: 5g | Vitamin A: 821IU | Vitamin C: 11mg | Calcium: 153mg | Iron: 2mg