Bean Tacos
“This is a satisfying recipe, hearty and seemingly decadent even though it is incredibly healthy. You can make it really spicy or not spicy at all, whichever you prefer.”
Prep time - 30 minutes
Cook time - 20 minutes
Difficulty - Medium
Serves / makes - 8-10 tacos
Ingredients
1 red onion
3T apple cider vinegar
1t salt
A little oil
1 bunch spring onions
2 garlic cloves
1/2t chipotle paste
1 x 400g can black beans
1T tomato puree
1t ground cumin
Salt, to taste
1 can sweetcorn (340g)
½ - 1 red chilli
1 lime
A handful of fresh coriander
50g unsweetened soya yoghurt
8-10 soft tacos
Equipment
Jar or tupperware box
Chefs knife
Chopping board
Saucepan
Frying pan
Frying pan or griddle pan
Method
To make the pickled red onions finely slice the red onions, put them into a jar or tupperware box. Add vinegar and salt, put the lid on and shake it vigorously. Set to one side.
To make the beans heat 1t in a saucepan on a medium heat. Roughly slice half the spring onions, add them to the pan once the oil is hot.
Finely chop the garlic cloves, add them to the pan. Fry until the garlic starts to brown.
Add chipotle paste, beans, tomato puree and cumin to the pan, mix well. Add salt, to taste. Allow to simmer on a low heat, add a little water if it dries out too much.
To make the corn salsa heat a frying pan, add 1t oil, once hot add the sweetcorn. Allow the corn to fry on a medium heat for 5 minutes.
Roughly slice the remaining spring onion, chilli. Add to the pan with the juice from the lime and mix well.
Roughly chop the coriander. Heat the soft tacos in a dry frying pan or griddle pan.
Load up the tacos with blackbeans, salsa, pickled onions, yoghurt and coriander.
Tips
If you cannot find chipotle paste, make your own by mixing 1T tomato paste with 1T apple cider vinegar, 1t smoked paprika and 1/4t cayenne pepper.
Bean Tacos
Ingredients
- 1 red onion
- 3T apple cider vinegar
- 1t salt
- A little oil
- 1 bunch spring onions
- 2 garlic cloves
- 1/2t chipotle paste
- 1 x 400g can black beans
- 1T tomato puree
- 1t ground cumin
- Salt, to taste
- 1 can sweetcorn (340g)
- ½ - 1 red chilli
- 1 lime
- A handful of fresh coriander
- 50g unsweetened soya yoghurt
- 10 soft tacos
Method
- To make the pickled red onions finely slice the red onions, put them into a jar or tupperware box. Add vinegar and salt, put the lid on and shake it vigorously. Set to one side.
- To make the beans heat 1t in a saucepan on a medium heat. Roughly slice half the spring onions, add them to the pan once the oil is hot.
- Finely chop the garlic cloves, add them to the pan. Fry until the garlic starts to brown.
- Add chipotle paste, beans, tomato puree and cumin to the pan, mix well. Add salt, to taste. Allow to simmer on a low heat, add a little water if it dries out too much.
- To make the corn salsa heat a frying pan, add 1t oil, once hot add the sweetcorn. Allow the corn to fry on a medium heat for 5 minutes.
- Roughly slice the remaining spring onion, chilli. Add to the pan with the juice from the lime and mix well.
- Roughly chop the coriander. Heat the soft tacos in a dry frying pan or griddle pan.
- Load up the tacos with blackbeans, salsa, pickled onions, yoghurt and coriander.
Notes:
Equipment
Jar or tupperware box
Chefs knife
Chopping board
Saucepan
Frying pan
Frying pan or griddle pan
Tips
- If you cannot find chipotle paste, make your own by mixing 1T tomato paste with 1T apple cider vinegar, 1t smoked paprika and 1/4t cayenne pepper.