This flavor-packed 30-minute healthy taco recipe blends cans of garlicky black beans and tomatoes with jalapeños and a chopped onion. It's so easy! Each taco is low sodium, low fat and only 132 calories, making this a super fast healthy bean taco recipe with Southwestern-inspired spices.
If you want to boost the protein in Heart-Healthy black bean tacos, make these shrimp and black bean tacos. Or, try our high-protein GLP_1 taco recipes.
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This recipe simmers them with chili powder, cumin, dried oregano, garlic, jalapeño and lime juice, which gives canned beans plenty of flavor with very little salt.
Rinse and drain them, then simmer them with sautéed onion, garlic, tomatoes and spices for 3 to 5 minutes, until the mixture starts to thicken.
These tacos are topped with reduced-fat cheddar, chopped avocado, diced tomato and scallions. Salsa, shredded lettuce or an extra squeeze of lime also work well.
Yes. Each taco has 132 calories, 5 grams of protein, 4 grams of fiber and only 107 mg of sodium, thanks to low-sodium beans and no-salt-added tomatoes.
Yes, when you use corn taco shells, which are naturally gluten free. Check the package to make sure your shells are made without wheat.
Recipe yields 12 servings
In a skillet, heat oil over medium heat until hot. Add onion and garlic and sauté until softened.
Stir in the beans, tomatoes, jalapenos (if using), lime juice and seasonings. Bring mixture to a boil. Reduce heat; simmer, uncovered, stirring occasionally, for 3 to 5 minutes, or until mixture begins to thicken.
Evenly divide mixture among taco shells. Top with cheese, avocado, tomato and scallions.
