Smashed Black Bean Tacos

Busy weeknights call for meals that are comforting, flavorful, and nourishing. These tacos check every box. Sautéed garlic and onion, along with smoky adobo and tender smashed beans, are tucked into crispy, melty tortillas. These lean on wholesome, pantry-friendly ingredients you can feel good about serving. 

Black beans are the star of the show, providing plant-based protein, fiber, and key minerals like iron and magnesium to support heart health, digestion, and steady energy levels. Fresh cilantro, lime, corn, and accompaniments like avocado and salsa bring healthy fats, antioxidants, a slew of vitamins, and anti-inflammatory benefits to every bite.  

Ingredients:

• 2 Tbsp. olive oil 

• 3 cloves garlic, minced 

• 1 can black beans, drained and rinsed 

• 2 Tbsp. adobo sauce, or to taste, according to spice level preference 

• 1⁄2 cup vegetable or chicken broth 

• 1⁄3 cup canned corn 

• Salt and pepper to taste 

• 1⁄2 cup fresh cilantro, chopped 

• 1 lime, sliced 

• Street style flour tortillas 

• 1⁄2 cup mozzarella or jack cheese 

• Diced avocado, for serving 

• Sauce or salsa for serving, such as chipotle ranch 

Instructions:

1. In a large pan over medium-low heat, add olive oil. Once warm, add garlic and onion. Cook until fragrant, stirring constantly, about 2-3 minutes. 

1. Add black beans and adobo sauce. Allow it to cook for a couple of minutes. Then add broth. Lightly smash the black beans so that they still have some texture intact. 

1. Allow to cook until beans are slightly saucy but the broth has reduced. Stir in canned corn until warm. Add salt and pepper to taste, chopped cilantro, and lime juice from half the lime, saving the rest for serving. 

1. On half the flour tortilla, spread the black bean and corn mixture and sprinkle cheese on top. 

1. In a separate pan or the same pan cleaned, prepare the tacos. Prepare the pan over medium heat with a little oil. Fold the tortilla over, then sear the tacos on each side until the cheese has melted. 

1. Serve tacos with diced avocado, lime slices, and desired sauce or salsa. 

FAQ 

1. What can be substituted for the chilis in adobo sauce? A teaspoon of smoked paprika and equal parts tomato paste with a pinch of red pepper flakes would offer a similar flavor profile. 

1. Can I use powdered spices? For ½ an onion, you can use about 1 tablespoon of onion powder. Use ½ to ¾ of a teaspoon of garlic powder to 3 garlic cloves. Spices like paprika and cumin would also taste nice in this recipe. 

1. Can I add any other vegetables to the mixture? Diced bell peppers would be an excellent addition. Add them with the onions and garlic to allow them enough time to soften.  

Focusing on prevention, like healthy eating and exercise, can lead to lower health care costs and more affordable insurance for all. Learn about Blue Cross Blue Shield of Michigan’s (BCBSM) commitment to affordability here. 

Shanthi Appelo is a registered dietitian and health and wellness spokesperson at BCBSM. For more health and wellness information, visit ahealthiermichigan.org.