These zero-guilt tacos are packed with tons of protein and fiber.
Say no to the Taco Bell and create your own taco recipe! Today we use black beans to make a delicious and healthy taco which is packed with tons of protein and fiber which help with high cholesterol.
Black beans are a great source of protein for both vegetarians and meat eaters. In episode 6 of Eating by Heart, Colombe shows you how to make tasty black bean tacos. These work for lunch or dinner and since they are oven baked, they are much healthier than regular tacos.
- 6 corn tortillas (if the tacos aren't soft, steam them first)
- 1 cup cooked black beans
- 2 cloves garlic (grated)
- 1 teaspoon cilantro (finely chopped or torn)
- 1 teaspoon ground cumin
- ¼ teaspoon salt
- 1 tablespoon lime juice
- ½ cup cheddar cheese (grated)
- ¼ cup sour cream
- 1 tablespoon butter (melted)
Preheat the oven to 425 degrees Fahrenheit. In a bowl, combine the black beans, garlic, cilantro, cumin, salt and lime juice. Using a potato masher or the back of the spoon, mash everything together until it is combined, smooth with some chunks of black bean. Place a heaping tablespoon of the black bean mixture on one side of the tortilla, sprinkle it with cheese and roll it up. Place the taco on a parchment lined baking sheet (or a buttered baking sheet) with the open edge facing down, folded under. Repeat with the other tortillas. Brush with butter and bake in the oven about 10-15 minutes or until warmed and crispy. Serve with a dollop of sour cream and enjoy! Serves 4-6
Nutrition Information Based on a Single Serving
*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
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Black beans are a great source of protein
for vegetarians and meat eaters.
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Thanks for watching Eating by Heart.
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Let's get started on our black bean taco
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It's oven baked.
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So it's super healthy.
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And first I'm gonna start by getting my
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Garlic is great.
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It's got such great antibacterial
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It's almost like nature's antibiotic.
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So I always like to get it into my recipes
when I can, both for
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their health benefits but also because the
flavor is so good.
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I'm gonna use two cloves for this recipe,
and I'm simply gonna use a microplane.
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You can use a regular old grater.
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But this gets your garlic nice and small
so you don't get any big chunks.
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Now next up, we have some cumin.
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And I love the taste of cumin in Mexican
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The juice of half a lime.
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And then I'll go ahead and my black beans.
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Black beans are a great source of folate.
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But they're also high in soluble fiber,
which is great for a heart healthy diet.
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So I like to have some texture, so I leave
some of the beans whole.
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This is the perfect consistency.
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I still have some whole beans, but I've
got a nice paste going on here.
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Now I'm gonna take my corn tortillas over
to the stove top to warm them.
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So, heating up the corn tortillas will
make them a lot more pliable so
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they can roll easily in the pan.
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Since we're baking these in the oven,
we're gonna make a lot of little tacos
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premade so that then when they come out of
the oven you can just serve them right up.
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Just lay them all out and then just about
two tablespoons in each taco.
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And then finally, we just top this off
with some grated cheddar cheese.
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You could also use a Mexican cheese, like
queso fresco, which is really quite nice.
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Just a small amount.
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Just for the flavor and that nice melted
texture on top.
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I have a parchment lined baking sheet.
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I'm just gonna roll these up.
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And then with the seam side down, I'm just
gonna tuck them in.
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And you can see it's easy to make a lot of
these at once in the oven.
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Now I have my tacos all rolled up nicely
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this is pre-melted butter and olive oil.
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So I'm using half and half since butter
has saturated fat I'm also using olive oil
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which is a monounsaturated fat a much more
heart healthy fat to use.
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And I'm gonna achieve a nice, golden layer
on top once these come out of the oven.
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This'll add a nice, crispy texture.
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They'll be really delicious.
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And now I'm ready to pop these in the oven
at 425 for about 15 minutes, just so
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that the cheese is nicely melted and the
beans are warm.
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While the tacos are baking,
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I'm gonna make a flavorful sauce for a
garnish with cilantro.
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I like using fresh herbs to add flavor
without a lot of fat.
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[SOUND] [SOUND] [SOUND] [SOUND] I'm gonna
get the pieces nice and
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small because they're gonna go in my Greek
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And here's my Greek yogurt.
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I like using Greek yogurt instead of sour
cream because it's less fat.
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And you still have a nice, rich flavor and
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And we'll use this as a nice garnish for
the black bean tacos.
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This is a great dish for feeding the whole
family, or a large group.
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It's vegetarian friendly, it's got so many
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it doesn't cost a lot of money to make.
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And I can't wait to try it cuz it's gonna
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And I'm gonna dollop it with a little bit
of cilantro yogurt, and a squeeze of lime.
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It has so many layers of flavor, and it
was so easy to make.
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I'm Kalome, and thanks for watching Eating
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See you next time.
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