Since lockdown, I've been eating A LOT of tinned food, and black beans have become a consistent favourite. They're cheap, convenient, nutrient dense, low calorie and delicious!
Black beans are rich in zinc, folate, magnesium and iron, and are a great source of protein and fibre, which can help stabilise your blood sugars and keep you fuller for longer.
All beans have these benefits, but darker beans contain more polyphenols - these are plant compounds which can promote healthy digestion, heart and brain function.
Black Bean and Mushroom Tacos recipe
Serves: 4
Time: 20 minutes
Ingredients:
2x 400g tins of black beans
A punnet of mushrooms - sliced
1 tbsp tomato puree
1 tsp Mexican spice (or paprika & cumin)
1 chopped onion (or frozen pre-chopped onions)
1 crushed clove of garlic
8 soft tacos
Chopped lettuce
1 lime cut into wedges
Chipotle mayo
Directions:
1. Fry the onion for 5 minutes on medium-high heat until softened.
2. Add the garlic, tomato puree and spices and stir for another minute.
3. Add the sliced mushrooms and stir occasionally for 5 minutes.
4. Drain and rinse the beans and add to the mixture.
5. Stir everything together then leave to simmer for a further 5 minutes.
6. While simmering, prepare the toppings - chop the lettuce, cut the lime into wedges and heat the tacos in the oven for 1 minute.
7. To serve, spread chipotle mayo on your taco, add a couple of spoons of the bean mixture, top with a handful of lettuce and a squeeze of lime.
Optional taco fillings: Guacamole, sour cream, tomato salsa, jalapeno slices.
Enjoy!
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