As I’ve said before: beans are amazing. Not only are they the most nutritious plant food out there, but they’re also convenient and affordable.
I think that black beans 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 for 3-4 minutes until they start to become translucent. Slice kernels off of 3 ears of 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 the 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
- 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.