As I've said before: beans are amazing. Not only are they the most nutritious plant food out there, they're also convenient and affordable. Beans are pretty much everything an Everyday Chef is looking for. I think that black beans in particular make for an excellent taco filling since they hold their shape so well. I don't like mushy beans and I've never had that result while cooking with these. At a few tasting events around Rutland this month, I prepared a black bean and corn taco filling. And at a cooking demonstration with Yvonne Brunot, she made black bean tacos with mango, peppers and avocado. Both were quick to prepare and tasted awesome. If you're not a big bean cooker, here are two easy recipes to get you started.
Black Bean and Corn Taco Filling
makes 4-6 tacos
Saute 1 medium, chopped onion in 1 tbsp olive oil heated over medium heat. Let onions cook 3-4 minutes, until they start to become translucent. Slice kernels off of 3 ears corn. Add corn to onions with 1 tsp cumin, 1 tsp chili powder, and 1/2 tsp kosher salt. Stir and cook for 5 minutes. Mix in juice of 2 limes and 1 1/2 cups soaked (or canned) beans, drained. Let the beans simmer for another 5 minutes then throw in 1/4 cup chopped cilantro. Stir. Taste. Adjust seasoning as needed. Fill your taco, top with fresh, chopped tomato and whatever other fillings you like.
Black Bean Tacos with Mango and Peppers
makes 4 tacos
- 1 medium onion, sliced
- 2 tablespoons chopped fresh herbs like oregano, cilantro, parsley or thyme
- 1 poblano pepper, seeded and chopped; or other locally grown peppers like jalapeños
- 15 ounces prepared black beans, rinsed and drained or one standard sized can (see A Beginner's Guide to Dried Beans)
- 1 cup sliced, peeled mango
- 1/3 cup cubed and peeled avocado
- 4 (8-inch) flour tortillas, warm
- 1/2 cup shredded sharp cheddar cheese
- salt and freshly ground pepper, to taste
Heat oil in a large skillet over medium heat. Add onion, herbs, salt, pepper, and poblano. Sauté 5 minutes or until onion is tender. Add beans; cook 1 minute or until heated through. Remove from heat; stir in mango and avocado. Taste and adjust seasoning as needed.
Arrange 3/4 cup bean mixture in each tortilla. Sprinkle with cheddar cheese. Top with sour cream or salsa if desired and serve with lime wedges.