Healthy Tacos: Black bean, Corn, & Avocado
Healthy Tacos made with seasoned black beans, an easy corn salsa, fresh avocado, and a delicious cilantro "pesto." Made with wholesome, good-for-you ingredients, these are the BEST healthy tacos ever! These tacos are vegetarian but trust me, you won't be missing the meat!
Servings 6 servings
Overlapping Taco Ingredients
- salt and pepper
- 2 tablespoons olive oil, separated
- 3 fresh limes (3 tablespoons fresh lime juice + 1 teaspoon lime zest, separated)
- Tortillas (corn, whole wheat, or flour), fresh avocado or guacamole, additional fresh lime and/or cilantro
- 2 cups frozen corn (or use fresh corn on the cob)
- 1/4 cup chopped cilantro
- 3/4 cup thinly sliced radishes
- 1 tablespoon jalapeño pepper, finely minced
- 1 small (2/3rds cup) yellow onion, diced
- 1/2 teaspoon minced garlic
- 2 cans (14.5 ounces EACH) black beans, drained and rinsed
- 1 cup mild salsa
- 1/2 teaspoon chili powder
- 1 and 1/2 teaspoon ground cumin
- 1 cup tightly packed cilantro leaves (no need to remove every stem, just cut most the stems off in one cut)
- 1/2 of 1 small shallot, coarsely chopped (1-2 tablespoons)*
- 1 teaspoon minced garlic
- 1 tablespoon red wine vinegar
- 1/4 cup olive oil
Method #1: Use pre-roasted canned corn -- drain and allow to dry. Method #2: Use frozen corn -- Sauté in a preheated large cast-iron skillet (cast iron chars better and won't ruin your pan) 3 to 5 minutes, stirring once or twice, until kernels are lightly charred. Avoid stirring too often as this will keep the corn from getting a good roast. Method #3: Grill some fresh corn on the cob and cut it from the cob.
When the corn is fully cool, combine it with chopped cilantro, thinly sliced radishes,minced jalapeño pepper, a generous pinch of salt and pepper (add to taste; I add about 1/4 teaspoon each), 1 tablespoon olive oil, 2 tablespoons fresh lime juice, and 1 teaspoon lime zest. Stir, adjust seasoning to taste, and let stand to marinate while preparing the rest of the tacos.
In the same skillet used for the corn, add the remaining 1 tablespoon olive oil and the chopped onion; sauté for 3 minutes over medium-high heat. Add in the garlic and stir for another 30 seconds. Stir in the drained and rinsed black beans, salsa, chili powder, and cumin. Simmer the mixture for about 5 -10 minutes, stirring occasionally. Slightly mash half of the beans if desired--this will thicken the filling. Season to taste with salt and pepper.
Add all the ingredients except the olive oil and pulse in a blender until combined. Once it is well-mixed, add olive oil and pulse a few times quickly until combined. (Overmixing olive oil can create a metallic taste, so it is important to add the olive oil in last.) Season to taste with salt and pepper. (I use about 1/2 teaspoon salt and 1/4 teaspoon pepper.)
Char/grill/warm tortillas and add a generous amount of the black bean mixture, followed by the corn topping, some fresh avocado (or guacamole), and a spoonful of the pesto. If desired, add cheese, additional chopped cilantro, and fresh lime juice. Enjoy as soon as assembled
Go vegan: Skip the cheese, or use a non-dairy variety.
Nutritional information is calculated using small corn tortillas.
Calories: 409kcal | Carbohydrates: 55g | Protein: 13g | Fat: 17g | Saturated Fat: 3g | Sodium: 527mg | Potassium: 745mg | Fiber: 12g | Sugar: 4g | Vitamin A: 525IU | Vitamin C: 12mg | Calcium: 87mg | Iron: 4mg