Black Bean And Cheese Tacos Recipes

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BLACK BEAN TACOS



Black Bean Tacos image

Tangy black bean and salsa verde tacos take only minutes to make and are flavorful and delicious! Great vegetarian dish! Great by itself, but also wonderful with tomatoes, avocado, cheese, etc. Add any of your favorite taco toppings! Could also be served as a side dish with another meal.

Provided by Courtney LeClaire

Categories     World Cuisine Recipes     Latin American     Mexican

Time 25m

Yield 4

Number Of Ingredients 12

1 tablespoon olive oil
1 small onion, chopped
1 (15 ounce) can black beans, rinsed and drained
1 (7 ounce) can green salsa (salsa verde)
½ teaspoon garlic powder
½ teaspoon chili powder
½ teaspoon ground cumin
6 taco shells
2 ounces shredded Mexican cheese blend
1 tomato, diced
1 avocado, sliced
1 cup shredded lettuce

Steps:

  • Heat olive oil in a saucepan over medium-low heat; cook onion in hot oil until tender, about 5 minutes. Stir black beans, green salsa, garlic powder, chili powder, and cumin with the onion. Reduce heat to low and cook the mixture at a simmer until it thickens, 5 to 10 minutes.
  • Serve with taco shells, Mexican cheese blend, tomato, avocado, and shredded lettuce.

Nutrition Facts : Calories 402.1 calories, Carbohydrate 43.9 g, Cholesterol 13.5 mg, Fat 20.5 g, Fiber 12.8 g, Protein 13 g, SaturatedFat 5.8 g, Sodium 778.1 mg, Sugar 4.4 g

SOFT BLACK BEAN TACOS WITH SALSA AND CABBAGE



Soft Black Bean Tacos With Salsa and Cabbage image

Canned black beans and lots of cabbage combine in a quick, utterly satisfying one-dish taco dinner. They can be served open-faced or folded over

Provided by Martha Rose Shulman

Categories     dinner, easy, quick, main course

Time 20m

Yield 4 servings

Number Of Ingredients 9

1 tablespoon canola or grape seed oil
1 teaspoon medium-hot chili powder (more to taste)
1 teaspoon ground lightly toasted cumin seeds (more to taste)
2 cans black beans, with liquid
Salt to taste
8 corn tortillas
1 cup fresh or bottled salsa
3 ounces either queso fresco, feta, or sharp cheddar, grated or crumbled
2 cups shredded cabbage

Steps:

  • Heat the oil in a large, heavy skillet over medium-high heat and add the chili powder and ground cumin. Allow the spices to sizzle for about half a minute, until very fragrant, and stir in the black beans and 1/2 cup water. Cook, stirring and mashing the beans with the back of your spoon, for 5 to 10 minutes, until thick and fragrant. Be careful that you don't let the beans dry out too much. If they do, add a little more water. Remove from the heat.
  • Heat the tortillas, two or three at a time, in a dry skillet over medium-high heat, or in a microwave. Top with the black beans, salsa, cheese and cabbage. Fold the filled tortillas over if desired and serve. Alternatively, one at a time, place a tortilla on a plate, top with the beans and cheese and heat through for 30 seconds to a minute in a microwave. Then top with salsa and a generous handful of cabbage, and serve.

Nutrition Facts : @context http, Calories 430, UnsaturatedFat 6 grams, Carbohydrate 65 grams, Fat 11 grams, Fiber 21 grams, Protein 21 grams, SaturatedFat 4 grams, Sodium 970 milligrams, Sugar 5 grams, TransFat 0 grams

TACO MIX WITH BLACK BEANS



Taco Mix with Black Beans image

My kids gobble this filling up, and it has the benefit of being easy to make and nutritious, too! Serve with taco shells and top with lettuce and cheese. My favorite use is on a taco salad with cheese, tortilla strips, salsa, ranch dressing, romaine lettuce, and peppers. Yummy!

Provided by Stephanie Land

Categories     World Cuisine Recipes     Latin American     Mexican

Time 15m

Yield 8

Number Of Ingredients 5

1 pound lean ground beef
1 (19 ounce) can black beans, rinsed and drained
½ cup salsa
¼ cup water
2 tablespoons taco seasoning mix

Steps:

  • Heat a large skillet over medium heat. Cook and stir beef in the hot skillet until browned and crumbly, 5 to 7 minutes.
  • Stir black beans with the ground beef; add salsa, water, and taco seasoning mix. Cook, stirring frequently, until the mixture is heated through, 5 to 7 minutes.

Nutrition Facts : Calories 181.8 calories, Carbohydrate 13.7 g, Cholesterol 37.2 mg, Fat 7.1 g, Fiber 4.9 g, Protein 15.1 g, SaturatedFat 2.8 g, Sodium 554.4 mg, Sugar 0.9 g

CRISPY BLACK BEAN TACOS WITH FETA AND CABBAGE SLAW



Crispy Black Bean Tacos with Feta and Cabbage Slaw image

Who needs meat? The cumin-scented black bean filling is hearty, satisfying, and incredibly easy to prepare. Round out the meal-and get a complete protein-by adding Mexican rice.

Provided by Bon Appétit Test Kitchen

Categories     Bean     Vegetarian     Quick & Easy     Low Cal     High Fiber     Cinco de Mayo     Dinner     Lunch     Feta     Low Cholesterol     Cabbage     Bon Appétit

Yield Makes 4 servings

Number Of Ingredients 10

1 15-ounce can black beans, drained
1/2 teaspoon ground cumin
5 teaspoons olive oil, divided
1 tablespoon fresh lime juice
2 cups coleslaw mix
2 green onions, chopped
1/3 cup chopped fresh cilantro
4 white or yellow corn tortillas
1/3 cup crumbled feta cheese
Bottled chipotle hot sauce or other hot sauce

Steps:

  • Place beans and cumin in small bowl; partially mash. Mix 2 teaspoons olive oil and lime juice in medium bowl; add coleslaw, green onions, and cilantro and toss to coat. Season slaw to taste with salt and pepper.
  • Heat 3 teaspoons olive oil in large nonstick skillet over medium-high heat. Add tortillas in single layer. Spoon 1/4 of bean mixture onto half of each tortilla; cook 1 minute. Fold tacos in half. Cook until golden brown, about 1 minute per side. Fill tacos with feta and slaw. Pass hot sauce alongside.

BLACK BEAN AND CHEESE TACOS



Black Bean and Cheese Tacos image

These simple vegetarian tacos are loaded with flavor and are easy enough to assemble in the morning for a quick and delicious breakfast that'll get you started and keep you going all day long.

Provided by Martha Stewart

Categories     Food & Cooking     Quick & Easy Recipes

Time 20m

Yield Makes 8 tacos

Number Of Ingredients 11

1 teaspoon extra-virgin olive oil
1/2 small yellow onion, diced small
2 garlic cloves, roughly chopped
1/2 teaspoon ground cumin
1 can (15.5 ounces) black beans, rinsed and drained
Coarse salt and ground pepper
8 small whole-wheat or multigrain flour tortillas, warmed or lightly toasted
1 cup shredded Monterey Jack cheese (3 ounces)
1 avocado, pitted, peeled, and thinly sliced
1 cup packed shredded romaine lettuce
Pickled Jalapenos, for serving

Steps:

  • In a small pot, heat oil over medium. Add onion and garlic and cook until onion is soft and garlic is fragrant, 3 minutes. Add cumin and cook until fragrant, 1 minute. Add beans and 1/2 cup water and simmer until beans are heated through, 3 minutes. Transfer to a food processor and process until smooth. Season to taste with salt and pepper. Serve with tortillas, cheese, avocado, lettuce, and jalapenos.

Nutrition Facts : Calories 212 g, Fat 10 g, Fiber 13 g, Protein 9 g

SOFT BLACK BEAN TACOS



Soft Black Bean Tacos image

These tacos are a beautiful way to serve black beans, which contain at least eight different flavonoids - phytonutrients with anti-oxidant properties. One caution, though: canned beans may contain high levels of sodium, which usually can be reduced by rinsing the beans in water. These black beans can't be rinsed, of course, and in fact will be reduced. Avoid the temptation to add salt to this recipe.

Provided by Martha Rose Shulman

Time 20m

Yield 8 tacos

Number Of Ingredients 7

1 tablespoon canola oil
1 teaspoon chile powder
2 cans black beans, with liquid
8 corn tortillas
1 cup fresh or bottled salsa*
2 ounces queso fresco or feta cheese, crumbled
1 teaspoon ground cumin seeds

Steps:

  • Heat the canola oil in a large, heavy nonstick skillet over medium-high heat and add the chile powder and ground cumin. Allow the spices to sizzle for about half a minute, until very fragrant, and stir in the black beans and 1/2 cup water. Cook, stirring and mashing the beans with the back of your spoon, for 10 to15 minutes, until thick and fragrant. From time to time, as a crust develops on the bottom of the pan, stir the crust into the beans. If they seem too dry, add a little more water. Remove from the heat.
  • Heat the tortillas, 2 or 3 at a time, in a dry skillet over medium-high heat, or in a microwave. Top with the black beans, about 2 rounded tablespoons for each tortilla. Spoon on some salsa and sprinkle on the cheese. Fold the filled tortillas in half, and serve.

Nutrition Facts : @context http, Calories 200, UnsaturatedFat 3 grams, Carbohydrate 32 grams, Fat 5 grams, Fiber 10 grams, Protein 10 grams, SaturatedFat 1 gram, Sodium 455 milligrams, Sugar 2 grams, TransFat 0 grams

BLACK BEAN SOFT TACOS



Black Bean Soft Tacos image

Spiced just right, These bean-based tacos have plenty of South-of-the-border appeal. Lynn Hamilton of Naperville, Illinois livens up her black bean filling with diced tomatoes, green chilies and a variety of seasonings, then garnishes each taco with a slice of avocado.

Provided by Taste of Home

Categories     Dinner

Time 15m

Yield 8 servings.

Number Of Ingredients 15

1 medium onion, chopped
2 garlic cloves, minced
1 tablespoon canola oil
2 cans (15 ounces each) black beans, rinsed and drained
1 can (14-1/2 ounces) diced tomatoes
1 can (4 ounces) chopped green chilies
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon pepper
8 flour tortillas (6 inches), warmed
1/2 cup shredded reduced-fat cheddar cheese
1 large ripe avocado, peeled and sliced

Steps:

  • In a nonstick skillet, saute onion and garlic in oil until tender. Stir in the beans, tomatoes, chilies and seasonings. Bring to a boil. Reduce heat; simmer, uncovered, for 3-5 minutes or until mixture begins to thicken. , Spoon about 1/2 cup off center on each tortilla; sprinkle with cheese. Fold one side of tortilla over filling. Garnish with avocado.

Nutrition Facts : Calories 279 calories, Fat 8g fat (2g saturated fat), Cholesterol 5mg cholesterol, Sodium 828mg sodium, Carbohydrate 40g carbohydrate (0 sugars, Fiber 11g fiber), Protein 12g protein. Diabetic Exchanges

BLACK BEAN AND CORN TACOS



Black Bean and Corn Tacos image

We eat meatless meals a few times a week, so I replaced the beef with nutty brown rice to bulk up these tacos. Sometimes I also like to swap in quinoa for the rice. -Kristin Rimkus, Snohomish, Washington

Provided by Taste of Home

Categories     Dinner

Time 30m

Yield 4 servings.

Number Of Ingredients 14

1 medium onion, finely chopped
1 medium green pepper, finely chopped
1 small sweet red pepper, finely chopped
1 can (15 ounces) black beans, rinsed and drained
2 large tomatoes, seeded and chopped
2 cups shredded cabbage
1 cup fresh or frozen corn
2 tablespoons reduced-sodium taco seasoning
2 tablespoons lime juice
2 garlic cloves, minced
1 cup ready-to-serve brown rice
8 taco shells, warmed
1/2 cup shredded reduced-fat Mexican cheese blend
1/2 cup reduced-fat sour cream

Steps:

  • In a lightly oiled large nonstick skillet, saute onion and peppers until crisp-tender. Add the beans, tomatoes, cabbage, corn, taco seasoning, lime juice and garlic. Cook and stir over medium heat until vegetables are tender, 8-10 minutes. Stir in rice; heat through., Spoon bean mixture into taco shells. Top with cheese and sour cream.

Nutrition Facts : Calories 423 calories, Fat 12g fat (4g saturated fat), Cholesterol 20mg cholesterol, Sodium 682mg sodium, Carbohydrate 64g carbohydrate (12g sugars, Fiber 10g fiber), Protein 17g protein.

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