Spicy Black Bean Taco Wraps with Fresh Guacamole
Sometimes you just feel like something different, something without the usual meat in it. That’s where the idea of Meatless Mondays came along – grabbing those plant-based meals that aren’t dominated by meat. Now I’m never going to be a vegetarian, but it never hurts to have a few meatless meals and that’s what this Spicy Black Bean Taco Wraps is all about – perfect with fresh guacamole and some spicy mango salsa!
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Which ones are black beans?
Before we start, let’s check we have the right beans for the job. This recipe uses black beans, also known as turtle beans. These are legumes, the edible seeds of plants and are filled with some good stuff that can help the body.
Top of the list is helping with strong bones because the beans contain iron, phosphorus, calcium and other minerals. These all club together to keep our bones strong and also help with joint elasticity.
They have also been shown to help lower blood pressure as they are low in sodium but do contain potassium and magnesium which, with calcium, help to naturally decrease pressure levels. If the beans come in some kind of liquid, it is always best to drain this off as it may contain salt to preserve them.
Finally, they are also a good source of dietary fibre. This helps to keep the digestive system working smoothly and helps you feel full for longer – reducing the urge to snack. So black beans can help with weight loss!
How to cook black beans
The best way to cook black beans is to boil them as this ensures they are soft enough to eat and also to give them lots of flavour. If you want to cook them this way:
- The night before, soak them in water so they are covered by at least 4 inches
- Drain them and give them a rinse before adding to a large pan and cover with water, again about 4 inches over
- Add any flavours you want such as onions, garlic, herbs but don’t add salt at this stage
- Leave to simmer for about an hour or until the beans are tender
- Drain and season
What you need
- 2 T. extra virgin olive oil
- 1 15-oz. can black beans, drained and rinsed
- 2 T. water
- 1 t. ground cumin
- ½ t. chili powder
- 1 t. smoked paprika
- ¼ t. cayenne pepper
- ¼ t. dried Mexican oregano
- Sea salt and black pepper, to taste
- Optional: ½ medium red bell pepper, finely diced
Guacamole Ingredients:
- 2 large ripe avocados, pitted
- 1 medium tomato, seeded and diced
- 3 T. fresh lime juice
- 2 T. fresh cilantro, minced
- ½ medium jalapeño, finely diced
To Serve:
- Mango Salsa
- Iceberg, butter, or Romaine lettuce leaves for wrapping
How to make Spicy Black Bean Taco Wraps
- Heat olive oil in a skillet over medium heat then add the beans, water, cumin, chili powder, smoked paprika, cayenne and oregano. Stir to combine and season a little.
- Cook until the beans are warmed through and the spices fragrant, usually 4-5 minutes then remove and set aside.
- While the beans are cooking, mash the avocado in a small glass bowl then add tomato, lime juice, fresh cilantro and jalapeño. Season to taste and stir.
- Add the warm beans to a bowl and add diced peppers if required. Sprinkle with extra spice then serve on large lettuce leaves, wrapping them around. Add the guacamole on or with and the mango salsa.
Recipe tips
For the guacamole, make sure the avocados are ripe. The easiest way to tell if an avocado is ripe enough to eat is to press it gently – if it yields to firm pressure, it is ready to go. It may be darker in colour but shouldn’t have yellow or brownish spots.
As mentioned, this is aimed at being a meatless dish but if you need to get your protein in (or you are like Robert and can’t eat a meal without meat) then you could easily add in minced beef or diced chicken. Adjust the cooking time as needed to make sure that the meat is cooked thoroughly as well as the beans – or use leftover meat that is already cooked.
Spicy Black Bean Taco Wraps with Fresh Guacamole
Ideal for a meatless Monday, this spicy black beans mixture is perfect in lettuce wraps with fresh guacamole
Ingredients
- 2 T. extra virgin olive oil
- 1 15-oz. can black beans, drained and rinsed
- 2 T. water
- 1 t. ground cumin
- ½ t. chili powder
- 1 t. smoked paprika
- ¼ t. cayenne pepper
- ¼ t. dried Mexican oregano
- Sea salt and black pepper, to taste
- Optional: ½ medium red bell pepper, finely diced
Guacamole Ingredients:
- 2 large ripe avocados, pitted
- 1 medium tomato, seeded and diced
- 3 T. fresh lime juice
- 2 T. fresh cilantro, minced
- ½ medium jalapeño, finely diced
To Serve:
- Mango Salsa
- Iceberg, butter, or Romaine lettuce leaves for wrapping
Instructions
Heat olive oil in a skillet over medium heat then add the beans, water, cumin, chili powder, smoked paprika, cayenne and oregano. Stir to combine and season a little.
Cook until the beans are warmed through and the spices fragrant, usually 4-5 minutes then remove and set aside.
While the beans are cooking, mash the avocado in a small glass bowl then add tomato, lime juice, fresh cilantro and jalapeño. Season to taste and stir.
Add the warm beans to a bowl and add diced peppers if required. Sprinkle with extra spice then serve on large lettuce leaves, wrapping them around. Add the guacamole on or with and the mango salsa.
Notes
If you aren't a fan of lettuce wraps, use normal tortillas instead
Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving: Calories: 409Total Fat: 25gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 19gCholesterol: 8mgSodium: 478mgCarbohydrates: 39gFiber: 18gSugar: 3gProtein: 13g
