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Home > Recipes > Vegie and black bean tacos

Vegie and black bean tacos

Image of a vegie and black bean taco on a white serving plate iwth a slice of lime and dipping sauce
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Preparation time: 15 minutes
Cooking time: 20 minutes
Makes: 8
 tacos
Vegetarian
,
Nut free
Image of a vegie and black bean taco on a white serving plate iwth a slice of lime and dipping sauce
  • 3 serves of vegetables per 
  • serving
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Ingredients

1½ punnets cherry tomatoes, quartered
1 ½ cups frozen corn kernels
1 medium zucchini, diced
3 yellow squash, diced
½ onion, chopped
1 red capsicum, diced
1 tbsp olive oil
1 tsp ground cumin
Pinch of salt
1 cup canned no-added-salt black beans, drained & rinsed
⅓ cup coriander, chopped
1 lime, juiced
8 wholemeal tortillas or wraps
1 cup reduced-fat tasty cheese, shredded
Reduced-fat Greek yoghurt for serving

Savvy swaps

You can swap:

Tortillas
Wholemeal Lebanese bread
Black beans
Kidney beans
Squash
1 zucchini
Lime
Lemon
Frozen corn
1 can of corn, drained

Tips

  • Black beans provide plant-based protein and fibre. No-added-salt varieties are preferred to reduce sodium intake.
  • Tomatoes and capsicum provide Vitamin C. Vitamin C helps you absorb iron in the black beans.
  • Tortillas and wraps can be high in salt. Use the Health Star Rating to choose the healthiest brand. The more stars the healthier it is.

  • Leftover coriander can be wrapped in a clean damp cloth and stored in an airtight container in the Don’t wash before you store.
  • Leftover onion can be stored in the fridge in an airtight container.

  • Use 3 chopped tomatoes if cherry tomatoes are expensive.
  • Buy onions when on special. Finely chop or slice and put in ziplock bags. Store in the freezer for up to 3 months and use in recipes like this one.
  • Legumes, like black beans, are a low cost and easy to prepare source of protein and other nutrients.

Method

Step 1
Pre-heat oven to 200oC. Line a baking tray with baking paper.

Step 2
Place the tomatoes, corn, zucchini, squash, onion, capsicum and olive oil in a bowl. Sprinkle with the ground cumin and a pinch of salt. Toss to coat.

Step 3
Spread vegetables into an even layer on the baking tray. Bake for 10 minutes, remove and toss, and return to the oven for another 10 minutes or until cooked.

Step 4
Add the black beans to the vegies along with the coriander, drizzle lime juice over the top and toss.

Step 5
Warm the tortillas per the directions on pack.

Step 6
Fill each tortilla with the vegetable and bean mix, top with shredded cheese and serve with Greek yoghurt.

Food safety tip: if you are taking leftovers for lunch, tacos need to be kept cold so pack an ice brick.

Tips

  • Black beans provide plant-based protein and fibre. No-added-salt varieties are preferred to reduce sodium intake.
  • Tomatoes and capsicum provide Vitamin C. Vitamin C helps you absorb iron in the black beans.
  • Tortillas and wraps can be high in salt. Use the Health Star Rating to choose the healthiest brand. The more stars the healthier it is.

  • Leftover coriander can be wrapped in a clean damp cloth and stored in an airtight container in the Don’t wash before you store.
  • Leftover onion can be stored in the fridge in an airtight container.

  • Use 3 chopped tomatoes if cherry tomatoes are expensive.
  • Buy onions when on special. Finely chop or slice and put in ziplock bags. Store in the freezer for up to 3 months and use in recipes like this one.
  • Legumes, like black beans, are a low cost and easy to prepare source of protein and other nutrients.

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