Description
These Black Bean Tacos are baked in the oven for a perfectly crispy bite. They’re a great vegetarian dinner option you’ll love!
Prep Time: 30 min | Cook Time: 30 min | Total Time: 1 hourhr | Course: Main Course | Cuisine: American | Keyword: Vegetarian | Servings: 5
Ingredients
2tablespoonolive oil
½of one yellow onionabout ½ cup
2x 540mL cans black beansrinsed and drained
¼cupsalsalook for low sodium and sugar
¼cupvegetable brothlow sodium
1package of low sodium taco seasoningsee notes for homemade
¼cupnutritional yeast
1zucchinishredded
½cupcorn kernels
10small flour tortillas
2cupscheddar cheeseshredded
Instructions
- Preheat oven to 425 F and line a large sheet pan with parchment paper.
- In a large pan over medium-high heat add olive oil. Once hot, add onions. Cook for about 5 minutes until translucent and fragrant.
- Once the onions are cooked, add both cans of black beans along with the salsa and vegetable broth. Stir to combine. Bring the liquid to a simmer. Reduce heat to medium-low, cover and allow to cook for about 5 minutes until the beans have soften and are easily able to be mashed.
- To mash- use a potato masher or fork to gently break up the beans, until about ½ the beans are mashed (I like to leave some whole as it adds a bit more texture)!
- Once the beans are mashed, to the same pan stir in the taco seasoning and nutritional yeast.
- Remove any excess water from the shredded zucchini by wrapping gently in a paper towel and squeezing over the sink. Once water has been removed, stir in the shredded zucchini, and corn and allow to cook for about 5 minutes, until seamlessly mixed in.
- To the sheet pan, arrange 10 tortillas (you may need to do this part in batches- I usually fill 6, and once folded add the remaining 4). Cover half of each tortilla with a layer of cheese.
- Add a large scoop of black bean mixture on top of the cheese. And top with a small amount of any remaining cheese (this helps the tortillas stick while in the oven).
- Gently fold over the other side, pressing gently to secure the fold. Brush with a thin layer of olive oil to get the tacos nice and crispy.
- Bake for about 20-25 minutes, or until the tortillas are golden brown. You may need to gently push any filling that has spilled out back into the taco. Top with a sprinkle of cilantro and serve with any sauces of choice!
Notes
To make your own taco seasoning combine: 1 teaspoon salt, ⅛ teaspoon black pepper, 2.5 teaspoon chili powder, 2 teaspoon ground coriander, 1 teaspoon garlic powder, ½ teaspoon onion powder, ¼ teaspoon cayenne pepper powder
To cook in the air fryer: bake at 425 F for about 10 minutes, until crispy.
I personally like using flour tortillas as I find them a bit easier to work with (and softer), but if you are using corn tortillas PLEASE do not forget to warm them. If the tortillas are not warm prior to folding they will rip.
*I have included an estimation of the nutrition information for this recipe below. However, always remember a recipe is so much more than just nutritional content and these numbers do not need to dictate your food choices. Please don’t forget that both your body and soul need nourishment! The owner of this website is not liable for this estimation.
Nutrition
Serving: 2tacos | Calories: 585kcal | Carbohydrates: 61g | Protein: 27g | Fat: 27g | Saturated Fat: 11g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Cholesterol: 45mg | Sodium: 924mg | Potassium: 682mg | Fiber: 13g |
Sugar: 5g | Vitamin A: 651IU | Vitamin C: 8mg | Calcium: 447mg | Iron: 5mg
