Black Bean & Kale Tacos
Lightly spiced, creamy black beans meet sauteed lime and garlic kale in these simple 30 minute tacos. An ideal weeknight dinner, with beans and greens making a super nutritious duo for a meatless taco dinner.
Ingredients
- 8 small flour or corn tortillas
- 50 g (1.5 oz) feta, crumbled
- 5-10 cherry tomatoes
- Handful of sliced fresh cilantro / coriander
Black Beans
- 1 can black beans, don't drain them
- 2 cloves of garlic, crushed
- 2 tsp oregano
- 1 tsp cumin
- ½ tsp coriander
- ½ tsp chili powder
- 1 tsp smoked paprika
Kale
- 1 tbsp olive oil, for cooking
- 75 g (2 oz) kale or cavolo nero, roughly chopped
- 2 cloves garlic, crushed
- Juice of 1 small lime
Instructions
- First, you will get the beans cooking. In a small saucepan, saute the garlic cloves in olive oil until softened. Add all of the spices and mix into the oil and garlic for just a minute or so until toasted and fragrant, before pouring the beans in their liquid into the pan. Season to taste, and allow to simmer for about 20 minutes while you get everything else ready. Stir regularly to make sure it doesn't stick to the bottom, and to help it break up.
- Set the table and get all of your other toppings prepared and your tortilla warmed before you make the kale topping. You want the kale to get to the table as quickly as possible once it's cooked so that it doesn't sit out for too long and wilt.
- Once you're ready to start the kale, take the beans off the heat and let them sit, covered.
- Cook the kale. In a large frying pan, heat some olive oil and saute the kale and garlic until the kale is bright green and softened but not soggy. Pour the lime juice into the pan and let it bubble for a few moments. You want the kale to absorb the lime juice a little bit, but you don't need it fully evaporated.
- To assemble your tacos, add a spoonful of beans to a tortilla and top with a mound of kale, sprinkling of feta and cilantro, and a few cherry tomatoes.
Notes
A note on timings: I say 10 minutes prep and 20 minutes cook time but this relies on overlapping steps. You need more than 10 minutes to prep everything for this recipe but the idea is that you do most of it while the beans are cooking. You would spend 10 minute prepping the beans, and then in the 20 minutes while they cook you will prep and saute the kale and chop the additional toppings.
The first time you make this recipe it's going to take longer. It always does with a new recipe. Read the instructions thoroughly first. If you make it regularly, you'll soon find that it comes together around the 30 minute mark.
Serving: 1taco, Calories: 174kcal, Carbohydrates: 25g, Protein: 6g, Fat: 6g, Saturated Fat: 2g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 2g, Cholesterol: 6mg, Sodium: 302mg, Potassium: 230mg, Fiber: 5g, Sugar: 2g, Vitamin A: 1200IU, Vitamin C: 14mg, Calcium: 124mg, Iron: 2mg