Tacos don't need to be loaded with high-calorie, high-fat ingredients to taste good. In this recipe, high-protein and fiber-rich black beans get a spicy kick from 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 corn or flour tortillas, warmed

Directions

1. Combine all of the salsa ingredients in a small bowl. Set aside.
2. Add the black beans and the vegetable stock to a deep skillet and turn the heat to medium. Add the onions and garlic and cook for about 2 minutes. As it cooks, gently smash a few beans to create a mix of mashed and whole beans for your tacos. Add the chipotle peppers and cook for 2 to 3 more minutes, until the vegetable stock has evaporated and you are left with a thick black bean filling.
3. Divide the black beans evenly among the 6 tortillas, about 1/3 cup per taco. Top each with about 2 to 3 tablespoons of salsa. Serve while the black beans are still warm.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.