February 8, 2013

Tacos don’t need to be loaded with high-calorie, high-fat ingredients to taste good. In this recipe, protein and fiber-rich black beans are given a spicy kick with chipotle peppers. Hold the cheese, too. One bite of this fresh salsa and you won’t miss it. Packed with tomatoes, cucumber, and tangy lemon juice, it is full of disease-fighting antioxidants.

Yield: 6 tacos

Preparation time: 20 minutes
Cooking time: 5 minutes

Ingredients

Salsa

2 Roma tomatoes, cored and chopped

¼ cup chopped English cucumber

¼ cup chopped onion

1 clove garlic, minced

¼ cup chopped fresh cilantro

2 tbsp fresh lemon juice

1/8 tsp salt

1/8 tsp ground black pepper

Tacos

1 (15 oz.) can no salt added black beans, rinsed and drained

¼ cup vegetable stock

¼ cup chopped onion

1 clove garlic, minced

2 chipotle peppers in adobo, minced

6 small (6 inch) corn or flour tortillas, warmed

Directions

Combine all of the salsa ingredients in a small bowl. Set aside.

Add the black beans and the vegetable stock to a deep skillet and turn to medium heat. Add the onions and garlic and cook for about 2 minutes. As it cooks, gently smash a few beans so that you have a combination of mashed and whole beans for your tacos. Add the chipotle peppers and continue to cook until the vegetable stock evaporates and you are left with a thick black bean filling, about 2 to 3 more minutes.

Divide the black beans evenly among the 6 tortillas, about 1/3 cup per taco. Top each with about 2 to 3 tablespoons of the salsa. Serve while the black beans are still warm.

Nutrition information for 1 taco made with a corn tortilla: Calories 132; Total Fat 1.3 g; Saturated Fat 0.1 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 153 mg; Carbohydrate 24.6 g; Fiber 5.8 g; Sugar 1.5 g; Protein 6.2 g