Spicy Black Bean and Corn Tacos

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Category: Advice By: TheFoodDoctor

Tacos are a great mid-week dinner as they don’t take long to throw together and you can mix up the fillings. We’ve gone for black beans and chargrilled corn, topped with a tomato salsa, guacamole and rocket. Black beans are a good source of both protein and fibre.

Serves 4

 

Prep time: less than 10 minutes
Cook time: less than 10 minutes

 

Ingredients

 

2 corn on the cobs
1 tbsp olive or rapeseed oil
2 x 400g tins of black beans
2 cloves of garlic
2 tsp smoked paprika
2 tsp. cumin
1 small red chilli, finely chopped
Pinch of sea salt and black pepper

 

Salsa:
150g cherry tomatoes, finely chopped
Half a red onion, finely chopped
Juice of half a lime
1 clove of garlic, finely chopped
1 tbsp red wine vinegar
1 tbsp extra virgin olive oil
½ a bunch of coriander, roughly chopped

 

Guacamole:
1 large ripe avocado, mashed with a fork
Juice of half a lime
Pinch of sea salt

 

To serve
8 wholemeal or corn soft small tortillas
Rocket
Optional: Greek yogurt/sour cream, grated cheese

 

Method

 

 

1. Cook the corn on the cobs according to the packet instructions.

 

2.For the beans, add the oil to a frying pan on a medium heat. Once hot, add the garlic and fry for 1 minute, then add the paprika, cumin and red pepper and toast for spices for one minute.

 

3. Add the beans to the frying pan and cook for 7 minutes.

 

4. Meanwhile, add all of the salsa ingredients to a bowl and give it a good stir. Then do the same with the guacamole and set aside.

 

5. Using a sharp knife, slice the corn pieces off of the cob, straight into the frying pan. Add a handful of chopped coriander and give it a good stir.

 

6. Heat the tortillas in the microwave and allow everyone to fill the tortillas themselves, beginning with the bean and corn mix, then the salsa, guacamole and rocket.