I make these black bean tacos when I want something quick and easy without spending ages in the kitchen. The black beans take just a few minutes to cook with red onion and a few spices and then it’s simply a case of warming the tortillas and adding your toppings.
The combination of flavours is what makes them so good: spicy black beans with shredded red cabbage, fresh coriander (cilantro) and a simple lime and yoghurt sauce. They’re also a great way to get plenty of plant protein and fibre into an easy midweek meal.
Each portion has over 20g of protein and nearly half of your daily fibre requirements.
And if you’re cooking for the family, they’re so easy to serve too – simply put everything on the table and let everyone build their own!
Why You’ll Love These Black Bean Tacos
- Ready in around 20 minutes: A quick option for lunch or dinner.
- Simple to make: It’s such an easy recipe.
- Plant-based: The black bean filling is completely plant-based. Using a plant-based yoghurt makes whole recipe vegan.
- Big on flavour: Smoked paprika, cumin, garlic and lime ensure the black beans taste fantastic
- Easy to customise: Add chilli for heat, avocado for more fibre or extra toppings like pickled onions or jalepenos, depending on what you have in the fridge.
- Budget-friendly: Tinned beans and a handful of simple ingredients make these an inexpensive meal.
- A good source of fibre: Black beans are naturally high in fibre, making them a useful addition.
Why I Chose These Ingredients
Black beans:
Black beans are the base of these tacos because they’re affordable, easy to keep in the cupboard and make a really satisfying filling. They provide a good source of plant protein and fibre, as well as nutrients including folate, iron, magnesium and potassium.
Red onion:
Cooking the red onion before adding the beans softens it and brings out its natural sweetness. It also adds another layer of flavour without needing a long list of ingredients. The red pigment in the onion is also a great source of anthocyanins – powerful antioxidants.
Cumin and smoked paprika:
These two spices do most of the work when it comes to flavour. Cumin adds warmth, while smoked paprika gives the beans a bit of a smoky flavour that works really well with the lime.
Lime:
I use lime in the beans and the yoghurt sauce. It adds a lovely flavour, balances out the spices and provides vitamin C too.
Red cabbage:
The red cabbage is there mainly for the crunch. Adding something with more of a bite is a good contrast to the beans. Red cabbage adds fibre and more anthocyanins, which give red cabbage its fab colour. You can swap for any crunch veg.
Yoghurt:
I use unsweetened organic soy yoghurt but Greek yoghurt would also work well here if you are not dairy free.
Fresh coriander (cilantro):
Coriander adds a great flavour (and colour) and adding herbs to any dish just ups the nutritional value. I use it in the bean mixture and as a topping.
Storage and Shelf Life
The black bean filling and lime yoghurt sauce can be stored separately in the fridge for up to 3 days. Keep the shredded cabbage separate so it stays crunchy.
Reheat the bean mixture in a frying pan or microwave before assembling the tacos.
Recipe Tips
The bean filling:
You can leave the beans whole or lightly mash some of them with the back of a spoon as they cook if you prefer a softer filling.
Adding more heat:
Add chopped fresh chilli to the bean mixture or serve with sliced chilli on top. You could also add a pinch of chilli flakes with the other spices.
Choosing your tortillas:
Smaller tortillas work particularly well here as they are easy to handle and fill. Warm them just before serving so they are easier to fold.
Adding extra toppings:
Avocado, sliced spring onions, fresh tomato or pickled red onion would all work well, if you want to add a little more to the tacos.
Related Recipes:
Here are some other easy lunch ideas:
Sweet Potato & Black Bean Bowl
Easy Black Bean Tacos
Ingredients
Black bean filling:
- 1 small red onion
- 2 tsp olive oil
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1 tsp garlic powder (or a crushed clove of garlic)
- ½ tsp sea salt
- 2 x 400g tinned black beans (2x14oz)
- Small handful fresh coriander
- 2 tbsp lime juice
Lime & yoghurt sauce:
- 250 g plain Greek or soy yoghurt (1 cup)
- 2 tbsp lime juice
- Zest of 1 lime
- ½ tsp sea salt
- 1½ tsp garlic powder
Other ingredients:
- 12 small tortillas
- Shredded red cabbage
- Fresh coriander leaves
Instructions
- To make the bean filling, finely chop the onion. Heat the olive oil in a frying pan over a medium heat. Add the onion and cook for 4–5 minutes until softened.
- Add the cumin, paprika, garlic powder and salt to the pan. Stir and cook for another minute.
- Drain the black beans and add them to the pan. Stir to coat them in the onion and spices.
- Roughly chop the coriander and add that to the pan with the lime juice. Stir everything together. Cook for a few minutes until the beans are warmed through. Set aside.
- For the sauce, add the yoghurt, lime juice, lime zest, sea salt and garlic powder to a small bowl. Mix well.
- When you are ready to serve, warm each tortilla in a dry frying pan for around 30–60 seconds.
- Fill each tortilla with the lime yoghurt sauce, black bean mixture and shredded red cabbage. Top with fresh coriander leaves.
- Serve immediately.
Notes
- I use small tortillas and the serving size is based on 3 per person.
- Any leftover beans or sauce can be stored in the fridge for up to 3 days.
0 Comments