Black Bean Tacos with Corn Salsa

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
44%
Black Bean Tacos with Corn Salsa
45 min.
4
296kcal

Suggestions


Looking for a delicious and satisfying meal that aligns with your vegetarian, vegan, and gluten-free lifestyle? Look no further than these mouthwatering Black Bean Tacos with Corn Salsa! This vibrant dish not only packs a punch of flavor, but it also balances nutrition with a fantastic profile that includes protein, fiber, and healthy carbs. Ready in just 45 minutes, these tacos make the perfect choice for a quick lunch, a hearty dinner, or even as a crowd-pleasing main course at your next gathering.

The star of this recipe is the crispy black bean crumble, made with wholesome ingredients including black beans and rolled oats, seasoned perfectly with chili powder and fresh garlic. Each bite bursts with the richness of bold spices and the freshness of accompanying corn salsa, which features crunchy bell peppers, zesty scallions, and citrusy lime juice. This delightful topping not only adds a juicy contrast to the crispy tacos but also heightens the overall taste experience.

Gather around the table with family and friends as you serve these nourishing tacos that everyone can enjoy. They’re incredibly versatile - customize them with your favorite toppings or enjoy them just as they are. You won’t just be serving up a meal; you'll be creating a memorable experience filled with vibrant flavors and wholesome ingredients. Dive into this simple and crave-worthy recipe, and bring a burst of colors and tastes to your dinner table tonight!

Ingredients

  • 0.5 teaspoon pepper black divided freshly ground
  • 2.5 cups black beans canned rinsed drained
  • tablespoon chili powder 
  • small corn tortillas 
  • 0.3 cup cilantro leaves fresh chopped
  • cup corn frozen thawed
  • cloves garlic 
  • small to 2 chilies slit diced green
  •  juice of lime 
  • teaspoon kosher salt divided
  • medium bell pepper red chopped
  • 0.3 cup oats 
  •  spring onion chopped

Equipment

  • food processor
  • bowl
  • oven
  • aluminum foil

Directions

  1. Heat oven to 400°F. Coat a bakingsheet with cooking spray. Ina food processor, chop garlic.
  2. Add beans, oats, cornmeal, chilipowder, 3/4 teaspoon salt and 1/4 teaspoonblack pepper; process, stoppingonce or twice to scrape downsides, until mixture is combined,1 minute. Crumble bean mixturewith hands, sprinkle on preparedsheet, and coat with cookingspray.
  3. Bake until firm and crispon bottom, 10 to 15 minutes.Use a spoon to break up pieces,coat with cooking spray, andbake until crisp all over, 10 to15 minutes. Stack tortillasand wrap in foil; warm in oven5 minutes. In a bowl, combinecorn, bell pepper, chile, scallionsand remaining 1/4 teaspoon salt and1/4 teaspoon black pepper; sprinklewith lime juice. Divide beancrumble among tortillas; topwith corn salsa and cilantro.
  4. Self

Nutrition Facts

Calories296kcal
Protein15.66%
Fat8.17%
Carbs76.17%

Properties

Glycemic Index
62.13
Glycemic Load
11.86
Inflammation Score
-9
Nutrition Score
20.918261009714%

Flavonoids

Eriodictyol
0.33mg
Hesperetin
1.35mg
Naringenin
0.06mg
Luteolin
0.18mg
Kaempferol
0.09mg
Myricetin
0.02mg
Quercetin
1.34mg

Nutrients percent of daily need

Calories:295.99kcal
14.8%
Fat:2.86g
4.41%
Saturated Fat:0.5g
3.11%
Carbohydrates:60.05g
20.02%
Net Carbohydrates:45.66g
16.6%
Sugar:2.69g
2.99%
Cholesterol:0mg
0%
Sodium:1093.41mg
47.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.35g
24.69%
Vitamin C:51.68mg
62.65%
Fiber:14.39g
57.56%
Manganese:0.81mg
40.57%
Phosphorus:357.27mg
35.73%
Vitamin A:1667.76IU
33.36%
Folate:106.59µg
26.65%
Magnesium:105.29mg
26.32%
Iron:3.83mg
21.26%
Vitamin B6:0.41mg
20.53%
Potassium:717.99mg
20.51%
Vitamin B1:0.3mg
19.82%
Vitamin K:19.72µg
18.78%
Copper:0.37mg
18.6%
Vitamin B2:0.26mg
15.4%
Vitamin B3:2.8mg
13.99%
Zinc:1.96mg
13.05%
Calcium:103.99mg
10.4%
Selenium:7.09µg
10.13%
Vitamin E:1.49mg
9.96%
Vitamin B5:0.59mg
5.85%
Source:Epicurious