Black Bean, Corn and Red Pepper Tacos

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This taco recipe started out as a dip.  It was so popular and well liked it turned into a main mix for a few different Mexican style dishes.  It has evolved a little over the years, but always starts with the same foundation.  This versatile mix that can go a lot of different ways depending on what you have on hand, what ingredients are in season or what your preferences are. We use it for tacos, quesadillas, enchiladas, and as an ever popular dip for parties and potlucks. This recipe definitely has increased our use of black beans.

Black beans and all legumes are nutrition powerhouses.  They are a good source or protein, iron, and other nutrients and a very good source of fibre and folate. In addition black beans (along with other pulses) provide exceptional support for blood sugar balance and blood sugar regulation due to their protein plus fibre combination. Although all beans and lentils are very healthy,  there are unique properties to black beans. Current research is showing they may have particular benefits in preventing colon cancer as they support a very helpful bacteria in the lower colon.   Here are a couple more recipes using black beans.  Dark Chocolate Peanut Butter Brownies (with black beans) and  Roasted Corn, Black Bean and Ancient Grains Salad.

If you need taco inspiration, you have come to the right place. This month Recipe Redux challenge is to make a taco that is healthy and creative. Look for the link at the bottom of the post to take you to all the wonderful ideas from the members of The Recipe Redux team. You can probably make a different recipe for Taco Tuesday for at least a year! I’m looking forward to checking them out.

This recipe is very easy, quick, healthy, and creative.  It takes only about 15 minutes to prepare and doubles well to make extra to freeze for another day. Simply defrost in the fridge, reheat and serve. For another easy pulse based taco filling see my very popular recipe for Lentil Tacos.

Print

Black Bean, Corn, and Red Pepper Tacos

Course Main Course

Cuisine Mexican, Vegan

Prep Time 10 minutes

Cook Time 10 minutes

Total Time 20 minutes

Servings 4

Calories 210 kcal

Author makinghealthychoices.ca

Ingredients

• 1 Tbsp Olive oil
• 1 Medium onion
• 2 Cloves Garlic
• 1/4 Tsp Chipotle Powder Or 1/2 tsp chili powder
• 1 1/2 Tsp Paprika
• 1 1/2 Tsp Cumin
• 3/4 Cup Puréed tomatoes
• 1 3/4 Cup Black beans, cooked or canned 1 can
• 1 Cup Corn (fresh or frozen)
• 1/4 Cup Cilantro, chopped
• Taco shells
• Toppings - chopped avocado, grated cheese (or vegan cheese), chopped tomato, lettuce, salsa, lime wedges

Instructions

1. Add olive oil to medium saucepan and heat over medium heat.  Add onion and garlic and cook for a few minutes.  Add spices and heat until fragrant (a few more minutes).  Add tomato, black beans and corn.  Cook until filling is heated through (about 10 minutes).  Top with freshly chopped cilantro and serve.  

   While taco filling is cooking, prepare taco shells by placing them on a baking sheet.  Heat oven to 350 degrees .  Heat taco shells in oven for about 5 minutes.  Remove from oven and serve with filling and assorted toppings.