Why are we adding black beans? Because they’re packed with fibre and plant protein, which slows digestion and helps keep you fuller for longer. Black beans also contain oligosaccharides, a type of prebiotic fibre. When they reach your large intestine, your gut bacteria ferment them into short-chain fatty acids, which support your gut lining and may have anti-inflammatory benefits. For years we’ve been told to cut things out of our diets, but the big reason I love nutrition is because it’s more about what we can add. You could make these tacos without black beans, but by adding this cheap, nutritious ingredient you’re giving your body more, not less.
Serves: 4
Ingredients
For the beef and black beans:
500g lean beef mince
1 tin black beans, drained
2 tsp paprika
1 tsp cumin seeds
1 tsp chilli flakes
1 tsp olive oil
Salt, to season
For the avo cabbage slaw:
200g white cabbage, finely sliced
1 avocado
100g Greek yogurt
Zest and juice of 1 lime
1 tsp white vinegar (or apple cider, white wine or rice vinegar)
Salt, to season
For the cucumber:
150g cucumber, cut into batons
1 tsp Tajín
3 tsp pickled jalapeño liquid
Half the coriander (see below)
To serve:
2 wraps per person (I used Crosta & Mollica)
A bunch of fresh coriander, roughly chopped and split into two portions
Pickled jalapeños, around 3-4 slices per taco
1 tbsp pickled red onion
A squeeze of lime juice
Method
Add the beef mince, black beans, paprika, cumin seeds, chilli flakes, and a pinch of salt to a bowl. Use your hands to combine, then let it sit while you prep the next parts so it soaks up the spice flavours.
Add the avocado to a bowl and mash. Add the salt, lime zest, a quarter of the lime juice, vinegar, and Greek yogurt, and mix until smooth.
Finely slice the cabbage, add it to the avocado mix, and stir until coated. Set aside.
Roughly chop the coriander and split into two portions. Add the cucumber batons to a bowl with half the coriander, the Tajín, and 3 tsp jalapeño liquid, and mix until coated.
Add the olive oil to a frying pan over high heat. Once hot, add the beef and black bean mix and cook for about 10 minutes, until cooked through and starting to get a little crispy.
Heat the wraps if you like.
To assemble, add the beef mix to each wrap and top with the cabbage slaw, cucumber, extra jalapeños, pickled red onion, fresh coriander, and a squeeze of lime juice.
Nutrition per serving (serves 4, 2 tacos each): ~600 kcal | ~42g protein | ~58g carbs | ~21g fat | ~13g fibre