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Simple Black Bean Tacos with Corn and Avocado Salsa

Simple Black Bean Tacos with Corn and Avocado Salsa


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Jane Bruce

Avocado Tacos

Oh, tacos. Either one will work with this recipe.

Check out Everything You Want to Know About Avocados.

Ingredients

  • 2 avocados, diced
  • 1 red onion, diced
  • Juice of 2 limes
  • 2 tablespoons chopped cilantro
  • Salt and pepper, to taste
  • 1 tablespoon olive oil
  • 1 cup corn
  • One 15 1/2- ounce can black beans
  • 1 teaspoon chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • Corn tortillas
  • 4 tablespoons sour cream (optional)

Joy Bauer's Black Bean Tacos

Taco time! I made black beans the star of this recipe because they're busting with nutrition, and they're a terrific source of plant-based protein and fiber just one cup contains 15 grams of protein and 16 grams of fiber. And while this dish is perfect for vegetarians, I'm confident meat lovers will enjoy this tasty twist on a Mexican classic, too. Best of all, this recipe comes together in no time: Simply make the bean and salsa filling, tuck it into a soft or hard taco shell, then top with chopped tomatoes, shredded Mexican cheese and jalapeños.


Black Bean and Corn Tacos

Black Bean and Sweet Corn kernels come together to make amazing flavor-packed tacos, using a taco-seasoning made from scratch.

Jump to Recipe

Today I’m sharing with you a recipe that is so simple and easy to put together, and results in such an extremely flavorful dish, you are going to be blown away.

That was a bold statement to start off with, right? Well, that’s because it’s the truth. Everybody needs a few recipes like this in their arsenal, because let’s face it, life can get hectic and recipes like this make it easy to get dinner on the table in a hurry. I know a lot of folks do ‘Taco Tuesday’. We personally don’t, but that’s just because we enjoy Tacos whenever we feel like it.

Tacos are usually associated with meat fillings, usually chicken, beef, pork and sometimes even fish or shrimp. But this doesn’t mean you can’t enjoy a really good taco if you follow a plant-based diet. And today’s recipe is going to show you just that.

We’ll be making a quick black bean and corn taco mix and a chunky guacamole to fill our tacos with. For the black bean mix, I use half a cup of dried black beans. These beans are soaked overnight and then pressure cooked the next day. I have a stovetop pressure cooker that gets the job done in under ten minutes. This works out so much better than buying canned beans because there is less waste, it works out to be more economical and I feel the beans are so much tastier. Try it out, if you have a pressure cooker or an instant pot. If not, you can simply use a can of black beans.

My chunky guacamole is also a very basic and simple recipe. It combines the richness of the avocado with the punchy flavors of a pico de gallo or a salsa. And like me, if you just need to serve 1 or 2 people, save the half of the avocado that has the pit still in it, squeeze some lime juice all over the cut surface, pop it into an avocado saver if you have one, or simply cover it with some cling film and pop it into the fridge for the next meal or the next day. This reduces the browning of the avocado. Do you have any tips for storing half an avocado? Leave me a comment and let me know. I’d love to be able to store it without having to use any single use plastic.

Assembling your tacos is one of the most fun parts of this recipe. You can add whatever your heart desires to your taco. Here’s what I use to make up my tacos –

  • Hard corn taco shells
  • Black bean and corn mix
  • Chunky guacamole
  • Pickled jalapenos
  • Plant based sour cream
  • Finely shredded lettuce

If you love a good taco, you simply have to try it out and I hope you love it as much as we do. This recipe makes enough of the bean mix for 12-15 tacos. If you’re serving 12-15 tacos in one sitting, double the guacamole recipe.


Corn Black Bean Avocado Salsa

Happy Memorial Day and happy beginning of summer! Hopefully, you&rsquore enjoying the day off from work today and spending time with family, friends and good food. I know you&rsquore going to want a yummy salsa recipe to go with those delicious steaks, burgers or whatever deliciousness you decide to throw on the grill.

This recipe is a cross between a salad and salsa and is perfect served with chips, in tacos, salads, quesadillas and atop grilled meats. Fabulous any way you serve it &ndash you really can&rsquot go wrong.

Yesterday, we made shrimp tacos and used this corn salsa as the topping, along with crumbled feta cheese. It was such an incredible dinner and one we will definitely be making again soon. It was super easy too. I stirred 2 pounds of shrimp in 1 tablespoon avocado oil and lemon juice from 1/2 lemon. In a small bowl I mixed 1 teaspoon paprika, 1 teaspoon garlic powder and 1 teaspoon cumin and then sprinkled it over the shrimp, tossing to coat. I put the shrimp on skewers and let Brad do the grilling. He grilled them on high for about 1-2 minutes on each side. Yummers!

To enhance the flavors of the salsa, I used a new fine grind Himalayan Pink Salt from Frontier Co-op. Frontier Co-op is my absolutely favorite brand of seasonings. They don&rsquot use GMOs, ETO or irradiation in their herbs or spices, so you can feel confident that every bite is as wholesome as it is delicious. Frontier Co-op also works directly with growers that are committed to quality, sustainability and ethical trade. Have you used any of Frontier Co-op&rsquos spices or herbs? They are a must try!

What are you waiting for? Get a chip and dig in! If you give this recipe a try, be sure to let us know how you like it by commenting below or better yet, snap a picture and post it on Instagram with the tag #kimscravings.


Tip: warm your tortillas

Here’s our biggest tip for black bean tacos: warm your tortillas! There’s nothing worse than a taco with a tough, cold tortilla. Here’s how to warm tortillas like a pro:

  • Place them over the flame of a gas burner (preferred!). The best way? Place each tortilla directly on a gas burner for a few seconds per side. It lightly chars the edges and warms the tortillas. Then throw them into a tortilla warmer!
  • Or, warm them in the oven. If you don’t have a gas burner, you can warm them in the oven. Go to How to Warm Tortillas.

Ingredients

  • Cherry Tomatoes
  • Black Beans
  • Avocado
  • Cilantro
  • Red Onion
  • Red Bell Pepper
  • Corn (I use frozen off season but fresh corn is amazing in this! Just make sure to thaw and drain corn if using frozen.)
  • Jalapeno
  • Lime Juice
  • Olive Oil


Recipe Summary

  • 1 (14 ounce) can black beans, rinsed and drained
  • 2 cups frozen corn kernels
  • 1 cup cilantro, roughly chopped
  • ½ red onion, chopped
  • 1 ½ limes, juiced
  • 2 tablespoons extra-virgin olive oil
  • 2 teaspoons hot sauce
  • 1 ½ teaspoons ground cumin
  • salt and ground black pepper to taste
  • 1 avocado, diced

Mix black beans, corn, cilantro, red onion, lime juice, oil, hot sauce, cumin, salt, and pepper together in a large bowl. Lightly toss in avocado immediately before serving to ensure it does not turn brown.


Easy Avocado And Black Bean Taquitos

This post is sponsored by Thrive Algae Oil Thank you for supporting the growth of Food Heaven.

Who needs tacos when can you have taquitos?

I’m KIDDING (sorry, that was a really bad joke). We all need tacos, always. BUT these avocado black bean taquitos are the perfect addition to your cooking rotation any day of the week.

This recipe is super simple and includes 5 main ingredients (black beans, corn tortillas, avocado, lemon & Thrive Algae Oil ), a few spices, and a couple of optional extras (guac + salsa) if you’re in the mood.

For those of you who are like: Algae oil? Isn’t that going to make my food taste like fish oil pills? — believe me, I thought the same thing –you’re wrong. I was hesitant to try culinary algae oil at first, too, and was shocked after I discovered that it’s 100% neutral in flavor! Turns out there are thousands of types of algae in the world, and the kind used to make Thrive wasn’t sourced from water, but from the sap of a chestnut tree – who knew?

The thing I like most about algae oil is that it contains the highest level of healthy monounsaturated fat — about 90% — and the lowest level of saturated fats of all cooking oils. According to the American Heart Association, monounsaturated fats can help reduce LDL cholesterol levels in your blood which can lower your risk of heart disease and stroke. I also chose this oil for frying my taquitos because of its high smoke point (up to 485°F degrees – thanks to those heat-stable monounsaturated fats!), which means it doesn’t burn at high temperatures. This makes it great for all kinds of cooking like stir-frying, searing, roasting, and sautéing, and even baking and making salad dressings.

This recipe also highlights black beans. As a dietitian, I love beans because they are one of the world’s best sources of fiber. A half-cup serving of black beans, in particular, is packed with almost 10 grams of fiber, which is more than 30% of our daily needs (note: at a minimum, women should try to eat 28 grams of fiber per day while men should aim for 35 grams). Fiber is great at supporting the body’s natural detoxification process, helping to strengthen the colon and keeping you regular in the process.

If you want a quick dinner that will be delicious, easy, full of healthy fats AND fiber, then this is for you.

Interested in trying the Algae oil? It’s available nationwide on Amazon and at major retailers including Target and Whole Foods. Find a store near you using their store locator.

Before getting started, make sure to preheat your oven to 425 degrees F to get things warmed up. We’ll start by mashing black beans and avocado in two separate bowls. Mix the cumin and chili powder into black bean mash. Next, spread tortillas out on a baking sheet. Bake until hot for two minutes, then transfer to a plate and cover. This makes them softer and easier to roll into the taquito shape without breaking (alternatively, you can heat the tortillas in the microwave for 1 minute).

Now here comes the fun part. Add an inch-wide line of avocado and black beans across the diameter of each tortilla, then roll up into a tightly wrapped cigar shape. Repeat for the remaining tortillas. Once you’re done, heat ¼ cup of Thrive Algae oil on high heat, and then place taquitos in the frying pan, folded side down. Fry for about 45 seconds and then flip over with tongs and fry for an additional 45 seconds. Remove the taquitos from the frying pan and place them on a paper towel to absorb the excess oil.

To make the optional salsa, simply add all ingredients (tomato, shallot, lime juice, garlic, cilantro) into a food processor and pulse a few times until chopped but chunky. If you don’t have a food processor handy, no worries, you can chop manually and mix.


Chickpea Tacos and Black Bean & Corn Salsa

The summery combination of cilantro, lime and avocado is probably one of my favorite flavor combos. It always tastes best after spending the day in the sun! My sister Leslie found a really great recipe a while ago for Chickpea Tacos from one of the blogs she follows—Keep Calm and Carry On.

This was the second time we made it, and we made some modifications and it turned out even better this time. We whipped up some homemade guacamole and black bean, corn and avocado salsa to serve on the side with some tortilla chips. You should have seen our grocery cart at the grocery store—packed with fresh produce and it made us proud!

  • 2 tsp chili powder
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1 1/2 tsp ground cumin
  • 1 tsp sea salt
  • 1 Tbsp fresh lime juice
  • 2 Tbsp water
  • 15oz can of chickpeas, drained and rinsed
  • 1/2 white onion, chopped
  • 3 bell peppers, chopped
  • 1 tomato, diced
  • 8 Small tortillas—we used whole wheat carb control
  • Baby spinach
  • Light sour cream
  • Shredded cheddar cheese
  • Lime wedges

First, preheat the oven to 400 degrees. It was hard to turn the oven on in this 95 degree June weather, but the results were totally worth it. In a bowl, combine chili powder, garlic powder, onion powder, cumin, salt, lime juice and water. Stir in chickpeas. Place the seasoned chickpeas on a baking sheet that has been sprayed with cooking spray. Bake for 25-30 minutes, until chickpeas are slightly crispy.

While the chickpeas were roasting, Leslie made guacamole (avocados, lime juice, cilantro and chopped red onion mashed together) and I made the corn salsa.

  • 2 avocados, diced
  • 2 tomatoes, diced
  • 1/2 red onion, chopped
  • 1 can corn
  • 2 cans black beans
  • 2 Tbsp red wine vinegar
  • 4 Tbsp fresh lime juice
  • 1 cup cilantro, chopped

Add all ingredients together in a bowl, stir well!

Now, back to the tacos. Chop your bell peppers, tomatoes, and onion for the taco toppings. This picture is so colorful! Looks like a painting!

To prepare, first add the roasted chickpeas to the tortilla and garnish with the onion, bell pepper, tomato, spinach, sour cream, and cheddar cheese. Squeeze with a lime wedge. Serve with the corn salsa or rice!

This is how I like my Mexican food. As fresh as possible, with tons of veggies, lime, cilantro and especially avocado. I love avocados. So full of vitamins and healthy fats! They make me so happy.

What a great way to kick off the summer!

Hi! I’m Emily, Registered Dietitian Nutritionist and self-taught intuitive chef. I firmly believe that cooking is the simplest and most important step we can take to improve our minds and bodies and build healthier communities. Join me and let’s bring food back to the kitchen!