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Category
Main Dishes
Title

Zesty bean tacos

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Serves
Serves:
10
Serving Size
Serving Size:
1/2 cup
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Ingredients

Ingredients

16 ounces dried pinto beans
2 tablespoons vegetable oil
1 onion, chopped
5 cloves of garlic, minced
4 tablespoons ground cumin
1 teaspoon salt
1 1/2 teaspoons black pepper
1/2 teaspoon ground cayenne pepper
1/2 cup water
20 corn tortillas shells
2 cups romaine lettuce, shredded
1 cup shredded cheese

Directions

Directions

  1. Prepare dried beans according to package directions. (See recipe link in “Tips and Variations.” Once beans are cooked, drain and set aside.
  2. Heat the oil in a large skillet over medium-high heat. Sauté onion for 3-5 minutes, or until softened. Add the garlic and sauté another 1-2 minutes until fragrant.
  3. Add the cooked beans, cumin, salt, black pepper, cayenne pepper, and water. Add additional water, if needed, to reach desired consistency.
  4. Stir well and heat until simmering. Remove from heat and fill taco shells with bean mixture. Top with lettuce and cheese. Serve.
     
Tips and Variations
Tips and Variations
  • To cook the dried beans, follow the instructions for the quick hot soak or overnight soak method found on Preparing Dried Beans and Whole Dry Peas: http://z.umn.edu/preparingbeans.
  • You can substitute 5-6 cups of canned beans (about 3 15-ounce cans), rinsed and drained, for the dried and cooked beans.
  • This recipe can be served over rice or salad, or in burritos.
  • To lower the fat, try a low-fat cheese.
  • Top with any of your favorite taco toppings. Try fresh tomatoes, avocadoes, diced onion, salsa, cilantro, or chopped peppers.
Nutritional Info

Nutritional Info

Serves 10
Amount per serving
Calories
350
Total Fat
9 g
Saturated Fat
3 g
Cholesterol
11 mg
Sodium
339 mg
Total Carbohydrates
53 g
Dietary Fiber
11 g
Total Sugar
2 g
Protein
16 g
Allergens:
Dairy
Wheat
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Zesty bean tacos
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Time to make
Time to make:
15 minutes preparation; 1-4 hours wait time; 20 minutes cook time
Recipe Credit
Recipe Credit:
Adapted from a recipe contributed by Kristin Lillemo (unpublished; original recipe).
Category
Category:
Main Dishes
Special Criteria
Special Criteria:
Vegetarian

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