Crispy Black Bean Tacos

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 30 minutes

材料

1 Tbsp olive oil

⅓ cup red onions, chopped (white or yellow onion will work well.)

4 garlic cloves, minced

2 14 oz cans black beans

2 Tbsp tomato paste

1 cup tomatoes, chopped

½ tsp dried oregano

½ tsp salt

1 tsp ground cumin

1 tsp smoked paprika

1 ½ tsp chili powder

1 ½ chipotle peppers in adobo

1 ½ Tbsp liquid smoke (optional, This adds a nice smoky flavor to the beans.)

½ cup cheese, shredded (any cheese of choice)

10-12 corn tortillas (flour or corn will work great. Use small taco sized tortillas.)

4 Tbsp sour cream

sliced avocado

4 Tbsp cilantro, chopped

1 jalapeño, sliced

1 lime, sliced

手順

Gather the ingredients, chop the tomatoes, garlic, and onions. Heat a large skillet on medium heat. Add oil and chopped onions to the skillet. Preheat the oven to 375º.

Sauté the onions for about 3 minutes. Next, add all the black bean mix ingredients: tomato paste, chipotle adobo, black beans, tomatoes, garlic, seasoning, liquid smoke.

Let the mixture cook down a bit and cook together. It should look similar to refried beans a bit. Squeeze the fresh lime in it. Save the rest of the lime for serving.

Wrap about 12-14 tortillas in a damp paper towel, microwave them for 30 seconds. Working quickly, spritz the tortillas with oil spray, add about 1/4 cup or less of bean mixture to the tortilla, generously add shredded cheese and seal/press closed. Continue the process until the cooking sheet is full.

Place in the oven for about 10-14 minutes or until the cheese is melted and crisped on the edges of the tacos and the tacos are lightly browned.

Let them cool a bit, add sour cream, sliced jalapeños, avocado, cilantro and any other topping of choice! Enjoy.

栄養

• サービングサイズ: 2 tacos
• カロリー: 292 kcal
• 脂肪総量: 13 g
• 飽和脂肪: 5 g
• 不飽和脂肪: 7 g
• コレステロール: 21 mg
• ナトリウム: 592 mg
• 炭水化物総量: 37 g
• 食物繊維: 6 g
• 糖質総量: 4 g
• タンパク質: 9 g