Black Bean Tacos

Dairy Free
Health score
7%
Black Bean Tacos
45 min.
6
257kcal

Suggestions


If you're searching for a delicious and satisfying meal that's both healthy and dairy-free, look no further than these Black Bean Tacos! Perfect for lunch, dinner, or any time in between, these tacos bring a burst of flavor and nutrition to your table. Each bite is a celebration of vibrant ingredients, including protein-packed black beans and hearty seitan, ensuring that everyone can indulge without compromising their dietary choices.

What sets these tacos apart is not just the savory filling, but the delightful contrast of textures. The crispy taco shells cradle a warm and flavorful mixture of spices, vegetables, and beans, topped off with fresh, crunchy romaine lettuce and a luscious avocado salsa. This unique combination offers the perfect balance of creaminess and crunch, making each taco not only a treat for your taste buds but also a wholesome choice for your body.

Ready in just 45 minutes, this recipe serves six people, making it ideal for gatherings with family and friends or a cozy night in. With each serving totaling around 257 calories, you can enjoy guilt-free indulgence while packing in the nutrition. So gather your ingredients, fire up the skillet, and get ready to impress your guests with these mouthwatering Black Bean Tacos!

Ingredients

  • 0.5 teaspoon pepper black
  • 15 ounce black beans undrained canned
  • tablespoon sherry dry
  •  garlic clove minced
  •  jalapeno minced seeded
  • tablespoon soy sauce low-sodium
  • teaspoons olive oil 
  • 0.8 cup onion chopped
  • 0.5 teaspoon oregano dried
  • cups the of 1 cos lettuce shredded
  • servings salsa 
  • ounce gluten finely chopped (wheat gluten)
  • 12  taco shells 

Equipment

  • frying pan

Directions

  1. Heat oil in a large nonstick skillet over medium heat.
  2. Add onion, oregano, garlic, and jalapeo; cook 8 minutes, stirring frequently. Stir in sherry, soy sauce, beans, and seitan; bring to a boil. Cook 7 minutes or until liquid almost evaporates.
  3. Sprinkle with black pepper.
  4. Prepare taco shells according to package directions. Spoon about 1/3 cup bean mixture into each shell; top each taco with about 2 1/2 tablespoons lettuce and about 2 1/2 tablespoons Avocado Salsa.
  5. (Totals include Avocado Salsa)

Nutrition Facts

Calories257kcal
Protein22.93%
Fat25.41%
Carbs51.66%

Properties

Glycemic Index
34.83
Glycemic Load
9.84
Inflammation Score
-9
Nutrition Score
11.867391254591%

Flavonoids

Catechin
0.02mg
Epicatechin
0.01mg
Hesperetin
0.01mg
Naringenin
0.01mg
Luteolin
0.04mg
Isorhamnetin
1mg
Kaempferol
0.14mg
Myricetin
0.02mg
Quercetin
4.54mg

Nutrients percent of daily need

Calories:257.13kcal
12.86%
Fat:7.38g
11.35%
Saturated Fat:1.97g
12.32%
Carbohydrates:33.76g
11.25%
Net Carbohydrates:25.34g
9.22%
Sugar:2.77g
3.07%
Cholesterol:0mg
0%
Sodium:827.32mg
35.97%
Alcohol:0.26g
100%
Alcohol %:0.16%
100%
Protein:14.98g
29.97%
Fiber:8.41g
33.66%
Vitamin A:1554.47IU
31.09%
Manganese:0.45mg
22.55%
Folate:88.46µg
22.12%
Vitamin K:22.12µg
21.06%
Phosphorus:160.73mg
16.07%
Iron:2.7mg
14.97%
Magnesium:57.14mg
14.29%
Potassium:449.47mg
12.84%
Vitamin B1:0.19mg
12.49%
Vitamin B6:0.21mg
10.48%
Copper:0.21mg
10.4%
Vitamin C:7.71mg
9.35%
Vitamin B2:0.14mg
8.3%
Calcium:74.06mg
7.41%
Vitamin B3:1.4mg
6.99%
Zinc:0.95mg
6.32%
Vitamin E:0.9mg
6%
Selenium:2.71µg
3.87%
Vitamin B5:0.27mg
2.69%
Source:My Recipes