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  • sherrydewalt

Black Bean Taco Filling

Did you know that taco means "half"? This black bean taco filling recipe has half the calories of a typical ground beef taco and none of the saturated fat or cholesterol. Give it a try! (I also included the recipe for my homemade salt-free taco seasoning.)


• 1 Tablespoon olive oil

• ½ cup chopped onion

• 1 – 15 oz. can black beans, rinsed and drained

• 1 teaspoon taco seasoning (see bonus salt free taco seasoning below)

• 1 Tablespoon tomato paste

• 1 Tablespoon water

Add olive oil and onions to a skillet over medium high heat. Cook and stir onions for 2-3 minutes until they are softened. Add remaining ingredients and stir to combine. Continue cooking for 2-3 minutes until heated through. Fill prepared taco shells and garnish as desired. Makes 4 servings: 124 calories, 7g protein, 20g carbohydrate, 2g fat, 5g fiber, less than 100mg sodium

Salt-free taco seasoning:

• 1 Tablespoon chili powder

• ¼ teaspoon garlic powder

• ¼ teaspoon onion powder

• ¼ teaspoon crushed red pepper flake

• ½ teaspoon paprika

• 1 ½ teaspoons cumin

• 1 teaspoon ground black pepper

Combine all ingredients in a small airtight container. Use approximately 1 teaspoon mix per pound of filling (according to taste).

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