Black Bean Tacos with Mango Slaw
Today's Parent
Swapping the usual ground beef for canned beans makes these Mexican-inspired tacos incredibly quick and easy to make.
Ingredients
-
1 tbsp
olive oil
-
1/2
small
onion
, diced
-
1
540-mL can
black beans
, drained and rinsed
-
3
ripe plum
tomatoes
, diced
-
1
small red
sweet pepper
, diced
-
2 tsp
chili powder
-
2 tsp
ground
cumin
-
1/2 tsp
salt
-
1/2 tsp
black pepper
Tacos
-
8 to 10
taco shells
, warmed
-
3/4 cup
crumbled
feta
, or shredded cheddar
-
2
avocados
, diced
Mango slaw
-
2 tbsp
olive oil
-
2 tbsp
lime juice
-
2 tbsp
sour cream
, (regular or low fat)
-
2 cups
(generous) shredded
green cabbage
-
1
mango
, peeled and sliced in thin strips
-
1/2 cup
small
red onion
, thinly sliced
-
1/2 cup
chopped
cilantro
Instructions
- First, make the taco filling: Heat oil in a large skillet over medium heat. Add onion and cook until soft, about 3-5 minutes. Add black beans, tomatoes, red pepper, chili powder, cumin, salt and pepper. Continue to cook, stirring often, until tomatoes begin to break down and mixture becomes hot, about 5-7 minutes.
- Now, make the Mango Slaw: In a medium bowl, whisk olive oil, lime juice and sour cream. Add cabbage, mango, red onion and cilantro, and toss to coat. Season to taste with salt and pepper.
- Fill bottom of taco shells with black bean mixture. Top with cheese and avocado, and a healthy dollop of Mango Slaw, if you wish. Serve remaining slaw on the side.
- Makes 8-10 tacos.
- In 1 taco: 264 calories, 7 g protein, 16 g fat, 27 g carbs, 8 g dietary fibre, 83 mcg folate, 49 mg magnesium, 2 mg iron