Crispy Baked Black Bean Tacos

• 份量: 6 servings
• 活動時間: 5 minutes
• 總時間: 30 minutes

食材

1 onion, finely diced

2 cloves of garlic, minced

1 can of black beans, drained (500g)

3 tbsp tomato paste

1 tbsp apple cider vinegar or 1/2 lime juice

1 tsp smoked paprika

1 tsp cumin

1 tsp salt

1 tsp pepper

1 tsp dried oregano

1 tsp onion powder

6 mini tortilla wraps

40g cheese (your preference)

步驟

Preheat your oven to 180°C and line a baking tray with baking paper. Spread your 6 mini tortilla wraps on the tray and set to one side.

Heat a little oil in your frying pan and then add your finely diced onion. Saute for 4 - 6 minutes on a low heat until soft and translucent

Add your minced garlic, cook for another few minutes, and then add the seasonings and stir to coat the onion fully.

Add the drained black beans, and apple cider vinegar. Stir and cook for another 5 - 7 minutes.

Use a potato masher or fork to mash about ?’s of the black beans.

Spread the black bean mixture over one-half of each tortilla, then sprinkle over the cheese and fold the tortilla in half to make a taco. Brush the wraps with a little oil.

Pop them in the oven and bake for 15-18 minutes or until the tacos are golden and crispy, flipping your tacos halfway through.

營養

• 每份大小: 1
• 卡路里: 425
• 總脂肪: 15 g
• 飽和脂肪: 4 g
• 不飽和脂肪: 9 g
• 反式脂肪: 0 g
• 膽固醇: 12 mg
• 鈉: 1354 mg
• 總碳水化合物: 61 g
• 膳食纖維: 9 g
• 總糖: 4 g
• 蛋白質: 14 g