Black bean tacos

Heart Smart Low Sodium

Black beans add fiber, folate and iron to these tacos — a recipe for better digestion, and nutrients to boost health for expecting moms and their growing babies.


1 tablespoon canola oil
1 cup diced onion
3 garlic cloves, minced
2 tablespoons chili powder
1 teaspoon ground cumin
1 teaspoon ground coriander
1/8 teaspoon ground cayenne pepper (You can add more for more heat.)
1/2 pound extra-lean (97% lean) ground beef
1 15-ounce can 50% less sodium black beans
1/2 cup no-salt-added tomato sauce
1/2 cup low-sodium vegetable broth
1 tablespoon apple cider vinegar
9 hard taco shells
*optional toppings: sour cream, salsa, lettuce, diced tomatoes, shredded cheddar cheese


  1. Heat oil in a medium skillet over medium heat until hot.
  2. Add onion and cook for 3 to 5 minutes or until softened.
  3. Stir in garlic and spices and cook for about 20 to 30 seconds. (You should be able to start smelling the spices.)
  4. Stir in ground beef, breaking it up with a spoon while it cooks. Cook for about 5 to 7 minutes or until it is no longer pink.
  5. Stir in black beans, tomato sauce, broth and vinegar. Bring to a low simmer to allow some of the liquid to evaporate.
  6. Prepare taco shells according to package directions.
  7. Add about 1/3 cup meat and bean mixture to each shell. Add optional toppings, if desired.*
  8. Serve warm.

Makes 4 servings

Recipe contains: wheat

Carb choices per serving: 3

*Option not included in nutrition facts.

First Published: 08/30/2013
Last Reviewed: 05/05/2022

black beans
Make this a vegetarian meal by leaving out the meat and adding another can of black beans.
beef tacos nutrition label