These protein-packed Black Bean Tacos give members of our weight loss centers a healthy way to celebrate Taco Tuesday. Black beans are one of the best plant-based sources of protein and fiber that you can find—and will curb your hunger for hours. They are also rich in an array of antioxidants and phytonutrients that fight inflammation, free radical damage and diseases including cancer. Their fiber content and lack of cholesterol helps lower the body’s “unhealthy” cholesterol levels and reduces the risk of cardiovascular disease. Black beans are also rich in folate, potassium and vitamin B6.
The avocados contribute to the hunger-satiating benefits of this meal with their monounsaturated fat content. They contain almost 20 important vitamins and minerals, making them one of the most nutrient-dense superfoods available. The tomatoes and red bell peppers are packed with essential antioxidants including vitamin C, lutein, lycopene and both alpha- and beta-carotene. The mangos are another excellent source of fiber and several antioxidants, such as quercetin, pectin and vitamin C. They also contain malic, tartaric and citric acid, which helps the body maintains its alkali reserve.
Try to find low carb, whole wheat tortillas to keep the carb count down on this recipe. There are many brands available that display their low carb count prominently on the packaging.
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1 can cooked black beans, drained
2 large tomatoes, diced
2 avocados, diced
2 mangos, diced
½ cup scallions, diced
1 red bell pepper, chopped
Juice of one lime
Whole wheat tortillas
Kosher salt to taste
Handful of cilantro, chopped
Combine the diced mango, tomatoes, black beans, scallions, avocados, red bell peppers, lime juice and cilantro in a bowl and mix well. Season with kosher salt to taste. Char the whole wheat tortillas and fill each taco. Serve with mango salsa on the side.
Makes 8 to 10 small tacos