Spiced Black Bean Tacos with Avocado and Goat Cheese

Vegetarian
Gluten Free
Very Healthy
Health score
60%
Spiced Black Bean Tacos with Avocado and Goat Cheese
20 min.
2
580kcal

Suggestions

Ingredients

  • teaspoons olive oil 
  • clove garlic 
  • cup black beans with liquid)
  • 0.5 teaspoon ground cumin 
  • 0.5 teaspoon ground coriander 
  • 0.3 teaspoon chili powder 
  • serving salt to taste
  •  corn tortillas 
  •  corn tortillas 
  •  avocado ripe
  • ounces goat cheese 
  • serving onion red minced
  • serving lime wedges 
  • serving hot sauce 
  • serving cilantro leaves 

Equipment

  • frying pan
  • pot

Directions

  1. Place a small pot or skillet over medium-low heat.
  2. Add the olive oil followed by the minced garlic. Cook for 1 to 2 minutes, just to until the garlic begins to brown.
  3. Place beans and liquid in a pan with the cumin, coriander, garlic powder, and chili powder.
  4. Heat over medium-low heat until the majority of the liquid has been absorbed. Taste and add salt as needed.
  5. Heat the tortillas until soft and cut the avocado into slices. Assemble the tacos with ¼ of the bean mixture, a few slices of avocado, a sprinkle of goat cheese, and desired toppings.

Nutrition Facts

Calories580kcal
Protein12.13%
Fat37.58%
Carbs50.29%

Properties

Glycemic Index
148.5
Glycemic Load
24.89
Inflammation Score
-8
Nutrition Score
25.886956735798%

Flavonoids

Cyanidin
0.33mg
Epicatechin
0.37mg
Epigallocatechin 3-gallate
0.15mg
Hesperetin
0.22mg
Naringenin
0.02mg
Isorhamnetin
0.03mg
Kaempferol
0.01mg
Myricetin
0.02mg
Quercetin
0.16mg

Nutrients percent of daily need

Calories:580.49kcal
29.02%
Fat:25.44g
39.13%
Saturated Fat:5.37g
33.56%
Carbohydrates:76.57g
25.52%
Net Carbohydrates:55.39g
20.14%
Sugar:1.78g
1.98%
Cholesterol:6.52mg
2.17%
Sodium:210.58mg
9.16%
Alcohol:0g
100%
Protein:18.47g
36.95%
Fiber:21.17g
84.69%
Phosphorus:543.36mg
54.34%
Folate:216.78µg
54.19%
Manganese:0.93mg
46.72%
Magnesium:170.82mg
42.7%
Copper:0.65mg
32.58%
Vitamin B6:0.61mg
30.39%
Potassium:1017.65mg
29.08%
Vitamin B1:0.39mg
26.22%
Iron:4.42mg
24.54%
Vitamin K:24.25µg
23.09%
Zinc:3.18mg
21.18%
Vitamin E:3.09mg
20.59%
Vitamin B3:3.88mg
19.4%
Vitamin B5:1.83mg
18.27%
Vitamin B2:0.31mg
18.25%
Calcium:151.52mg
15.15%
Vitamin C:10.9mg
13.21%
Selenium:8.6µg
12.29%
Vitamin A:384.72IU
7.69%