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Recipe of the month

Black bean tacos

This recipe is kids-friendly and is a good way of introducing legumes for the little ones.

It is super easy and tasty.

Ingredients:

Dried black beans, 1 cup - soaked for 2 hours, Or 1 can of black beans

1 onion - diced

2 cloves of garlic - minced

1 tomato - diced

1 capsicum - diced

2 Tbsp of olive oil

1 packet of shop bought taco seasoning

1 packet of Taco shells or Papadum* (as seen in this picture)

Mixed green salad on the side

Method:

1. If using dried black bean, boil the black bean until soft. Use a pressure cooker or a slow cooker if you have one. If using canned beans, drain and rinse.

2. Cook the onion, garlic, tomato and capsicum in the olive oil until soft. Add in the taco seasoning. Add 1-2 tbsp of water to the consistency that you like. Add the beans until all is cooked through.

3. Serve the bean mixture with either Taco shells or papadum. Serve salad on the side.

* Wondering why I used papadums? Children often find Taco shells very hard to bite, especially if they have missing front tooth. Papadum is small, bite-size and adds extra bite to the meal. Another way to introduce legumes in their repertoire of foods.


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Shirley Chan

Consultant Dietitian 

Accredited Practising Dietitian

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Shirley Chan Consultant Dietitian ABN 41 009 192 602