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Baja Bean Tacos

Baja Bean Tacos
Baja Bean Tacos
This healthy recipe comes from Northarvest Bean Growers.


1/2 c. onion, chopped

1 Tbsp. cooking oil, such as canola, sunflower, soybean

1 (15 1/2-ounce) can kidney beans, drained and rinsed

1 (15 1/2-ounce) can pinto or black beans, drained and rinsed

2 tsp. chili powder

1/4 tsp. cumin

1/4 tsp. garlic powder

1/4 tsp. onion powder

1/4 tsp. black pepper

1 c. cheddar cheese, shredded

1/2 c. Monterey Jack cheese, shredded

12 (6-inch) corn or tortilla tacos

1 1/2 c. lettuce, shredded

3/4 c. tomato-based salsa, mild or medium

3/4 c. sour cream or yogurt


Saute onion in oil until tender, about five minutes. Drain and rinse beans in water in colander. Coarsely chop or mash kidney beans. Combine beans, onions, spices and cheese. Pour mixture into greased 1 1/2-quart casserole dish. Bake, covered, in a 350 F oven for 20 to 30 minutes until heated through. To serve, scoop 1/4 cup filling into each taco, top with 2 tablespoons lettuce and 1 tablespoon of salsa and sour cream or yogurt. Roll tortillas and serve. Alternatively, this mixture can be used as a bean dip with tortilla chips.

Makes six servings, with two tacos per serving. Each serving has 452 calories, 19 grams (g) fat, 19 g protein, 49 g carbohydrate, 12 g fiber, and 736 milligrams sodium.


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