Taco is a popular Mexican food with comparatively short history. This was the food of mostly working class – not the Aztecs as many used to believe – that later became the staple of the Mexican cuisine. The filling for tacos is so diverse that you can eat tacos every day and at the same time have a rich ratio. But today we would like to focus on beans as the option for tacos.
Even though beans are often associated with gassy feelings, they have a range of healthy properties. For example, beans are excellent meat substance and popular food among veggies. But unlike meat, beans are high in fibers and proteins. In many dietary guidelines, you can find that beans are recommended to obese people who are fighting with excessive weight. According to WebMD, some types of beans might be helpful in cancer and diabetes prevention therapy. Being nutritious, beans help to feel full without feeling deprived. Thus, you can count that after bean tacos you won’t be hungry for a long time. So, let’s start cooking!
Prep time: 15 minutes
Cook time: 25 minutes
Total time: 40 minutes
2 tablespoon olive oil
1 onion, finely chopped
2 garlic cloves, crushed
400 g can diced tomatoes
2 x 400g cans four bean mix
1/3 cup fresh coriander leaves, chopped
- Preheat oven to 375*F
- To make crispy preformed taco shells, slightly damp tortillas with some water or wrap them in damp paper towel and microwave for 30 seconds.
- Use cooking spray to coat both sides of tortillas and place them over two bars of your oven rack. Bake for 7-10 minutes. Let taco shells to cool down.
- Meanwhile, heat oil in a frying pan, put chopped onion and garlic. Fry stirring until it is soft.
- Drain and rinse the beans. Add them into the frying pan together with tomatoes. Simmer it until excessive water evaporates by reducing the heat to medium-low.
- Use the back of your fork or a masher to partially mash the beans. Leave no less than half whole.
- Leave the pan uncovered letting the remaining water evaporate. Stir from time to time.
- Add coriander leaves and some salt. Adjust seasoning if needed.
- Fill the taco shells with the bean mixture and top them with salsa or slaw of avocado.