Tag Archives: black beans

Black Bean and Sweet Potato Tacos

16 Nov

I love black beans.  I love sweet potatoes.  I love tacos.

So of course I wanted to try this recipe when I ran across it on Joy the Baker’s blog!  My only dilemma was deciding when to do it.  Should I make them when the Big Guy is home for dinner?  Or should I make them when he’s gone, so there’s more (all) for me?

I made them for both of us.  One can only have so many beans.  Or should really have so many beans.  You know what I mean.

Black Bean & Sweet Potato Tacos

The Big Guy is a meat-eater of the highest order, so selling him on any meat-free dish is a challenge.  But he and I both loved this one!  Huge hit.  Plus, it’s an easy gluten-free option if you need to take a meal to a gluten-free family, as I did.  Just use corn tortillas instead of flour.

The cabbage slaw is an amazing, tangy addition to these tacos.  It would be so good on fish tacos, too.  I wanted to add slivers of green apple to it, but just didn’t have the time – so maybe you can try that!

The recipe does include preparing three different parts for your tacos, but don’t worry.  The preparations are all fast and easy.  And this is a recipe you can feel really good about eating before Thanksgiving, too.

Before the Roll-Up

Black Bean and Sweet Potato Tacos
recipe from Joy the Baker

For the Potatoes:
2 sweet potatoes, peeled and cut into small cubes
1 tablespoon olive oil
salt, chili powder, garlic powder, and onion powder to taste

For the Cabbage Slaw:
2 heaping cups shredded cabbage (I used a packaged coleslaw mix that has carrots, too – great time-saver)
1/4 cup finely diced yellow onions
2 heaping tablespoons chopped cilantro
juice of 2 limes
salt to taste (approx 1/4 – 1/2 tsp)

For the Beans:
1 teaspoon olive oil
1/4 cup finely diced yellow onion
1 teaspoon ground cumin
1 (15-ounce) can black beans, drained and rinsed
juice of 1 lime

whole-wheat tortillas
sour cream, for topping (highly suggested)

Place a rack in the center of the oven and preheat oven to 400 degrees F.  Place peeled and diced sweet potatoes on a cookie sheet.  Top with olive oil, salt and chili flakes, and lime juice.  Toss together until all of the potato chunks are coated.  Place in the oven to bake until softened through and toasted brown, about 35 – 40 minutes.   Remove the cookie sheet once or twice during baking to toss the potato chunks around.  This will ensure that the cubes cook evenly.  Remove from the oven and let stand when cooked through.

While the potatoes cook, assemble the Cabbage Slaw.  In a medium bowl, place cabbage, yellow onions, and chopped cilantro.  Add lime juice and salt.  Toss to coat and set aside while the potatoes cook and beans heat.  Letting the cabbage slaw sit will help soften the cabbage.

To cook the beans, heat olive oil in a medium saucepan.  Add onions and cook until transluscent, about 3 minutes.  Add ground cumin and stir until fragrant.  Add beans and lime juice.  Cook until heated through.

Pile the sweet potatoes, beans and slaw all together on a tortilla and thoroughly enjoy!  Sour cream takes it to the Next Level.

Black Bean Frittata… with salsa, of course

29 Mar

My mom keeps chickens.  When she started this little enterprise, we all laughed a little.  What a country thing to do!  Couldn’t she fight the prototype a bit?  Then my dad built her an ever-so-slightly slanted chicken coop, and we knew it was just beginning.

That was about 7 years ago, and since then mom has nurtured many, many hens.  They thrive under her diligent care and kind administration of grasshoppers and raw veggie scraps.  They live well, roam free for part of most days, and die only of natural causes.  These chickens are for eggs, people, for eggs.

We don’t laugh at this inclination to be a Chicken Lady anymore.  Instead, we call in bi-monthly egg requests.  My refrigerator is rarely without at least six brown eggs with harder shells, more “alert” yolks, and far more flavor, than you’ll find in grocery-store eggs.  Not to make you envious.  Sorry about that.

So I have an abundance of farm-fresh, organic, humanely raised, mostly cage-free eggs.  I have a few favorite egg recipes (to note a couple:  a spectacular Asparagus and Goat Cheese Frittata, which I’ll be making just as soon as Mom gives me some asparagus, and the Barefoot Contessa’s Country French Omelet), but am actively looking for more.  I like variety.

This one, by Cooking Light, combines eggs with black beans, tortilla chips and salsa.  Unique!

Served with a side of fresh, steamed veggies, it’s perfect for dinner.  Top it with fresh chopped cilantro, a few healthy shakes of hot sauce, and your favorite salsa – homemade or storebough.

Black Bean Frittata

I revised the recipe just a bit, so my recipe is below…  You could salt the green onion/chip crust a bit before adding the eggs.

Black Bean Frittata
Makes 4 servings

  • 2 teaspoons canola oil
  • 1/4 cup chopped green onions
  • 2 ounces baked tortilla chips (about 2 cups), coarsely crushed
  • 4 large egg whites, lightly beaten
  • 3 large eggs, lightly beaten 
  • 1 (15-ounce) can black beans, drained and rinsed
  • 1 teaspoon Mrs. Dash Southwest Chipotle Seasoning
  • 1/2 teaspoon ground cumin
  • 1/4 cup (1 ounce) finely shredded, part-skim mozzarella cheese
  • 1/4 cup (1 ounce) finely shredded sharp cheddar cheese

How-To

  1. Preheat oven to 350.
  2. To prepare frittata, heat oil in a large skillet over medium heat. Add green onions and crushed chips; sauté 2 minutes. Remove from heat. Combine egg whites, eggs, beans and Mrs. Dash Seasoning; pour into skillet. Sprinkle with cumin.
  3. Place skillet in oven. Bake 15 minutes or until center is set. Sprinkle with cheese. Broil 20 seconds or until cheese melts.
  4. Cut into 4 wedges; serve with salsa.

Per Serving (salsa will add about 20 calories if you use about 1/4 cup):
300 calories
13.6 g fat (3.9 sat)
169 mg cholesterol
381 mg sodium
26.3 g carbohydrates
7.8 g fiber
2.3 g sugar
19.9 g protein