Smashed Bean Tacos

These Mexican smashed black bean tacos are a quick, tasty way to add a little excitement to Taco Tuesday - or any day of the week!

With minimal cooking required, they’re simple to make but packed with flavour. Mashing the beans is a fun, hands-on activity and a great way to make use of that tin of black beans hiding at the back of the cupboard. Better still, any leftovers can be packed into lunchboxes for a delicious lunch the next day. Easy, affordable and full of flavour - what’s not to love?

Skills Check

Follow a recipe, follow food safety & hygiene rules, tidy away, cut using the bridge/ claw technique safely and use the hob safely with supervision.

Equipment

Bowl, measuring spoons, fork, hob, spatula and a frying pan

Allergens

(Please note the allergens listed are indicative only. Allergens vary depending on brand; check the labels on the products you use)

Gluten | Milk | Sesame | Sulphites

Ingredients (Makes 5):

• 400g Can of black beans
• 1 tsp Smoked paprika
• ½ tsp Cumin
• Sprinkle of Salt
• 1 tsp Garlic granules
• Black pepper, to taste
• 50g Low-fat cheddar cheese, grated
• 5 Mini tortilla wraps
• 1 tbsp oil

Optional garnishes - soured cream/Greek yoghurt, iceberg lettuce, cherry tomatoes, guacamole, grated cheese, chilli flakes, salsa, pickled pink onions

Method

1. Rinse and drain the black beans before placing them into a bowl
2. Add the paprika, cumin, garlic, salt and pepper
3. Use a fork to mash the beans until they form a thick paste, leaving a few chunks for extra texture.
4. Spoon 2 tablespoons of the mixture onto one half of each wrap and use a fork to spread it into an even layer, covering the entire half. Leave the other half of the wrap plain.
5. Heat the oil in a frying pan over a medium heat.
6. Once the pan is hot, carefully place a wrap in the pan with the bean-filled side facing down and cook for 1-2 minutes. Turn the wrap over so the bean mixture is facing up, sprinkle over a pinch of cheese, then fold the plain half of the tortilla over the filling to create a semicircle. Continue cooking, turning occasionally, until golden brown and crispy.
7. Repeat with the remaining wraps.

So thinking about Wrap-tastic Beef Patties ...

Tortilla wraps are a tasty and affordable source of fibre and protein,
helping to keep you feeling full and energised. They also contain important nutrients like potassium, which helps to keep our blood pressure level and healthy.

Beans are a tasty and affordable source of fibre and protein, helping to keep you feeling full and energised. They also contain important nutrients like potassium, which helps to keep our blood pressure level and healthy.

 

Nutritional Information

per 1 Patty serving
% of an adult's reference intake
Typical values per 100g: Energy 1286kJ / 307kcal

Notes

A traffic light system is used on nutrition labels to make it easier to see which foods and drinks are lower in calories, fat, sugar and salt. Try and choose more ‘greens’ and ‘ambers’ and fewer ‘reds’, and stick to smaller portions of ‘reds’.

Just because a recipe or a food has a red traffic light doesn’t mean you shouldn’t eat it. Understanding why a food or recipe might have a red light can be helpful. For example oily fish is high in total fat and so any recipe containing oily fish is likely to be ‘red’ for fat. But it is recommended that we eat oily fish at least once a week because the type of fat it contains is beneficial for our health.

% Reference Intakes are also shown. Reference Intakes are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet (based on an average-sized woman doing an average amount of physical activity). Most children will require less than these Reference Intakes. The contribution of one serving of a food or drink to the Reference Intake for each nutrient is expressed as a percentage.