Mar 11 2009
Recipes for Health - Soft Black Bean Tacos
These tacos are a beautiful way to serve black beans, which contain at least eight different flavonoids — phytonutrients with anti-oxidant properties. One caution, though: canned beans may contain high levels of sodium, which usually can be reduced by rinsing the beans in water. These black beans can’t be rinsed, of course, and in fact will be reduced. Avoid the temptation to add salt to this recipe.
1 tablespoon canola oil
1 teaspoon chili powder
1 teaspoon ground cumin seeds
2 cans black beans, with liquid
8 corn tortillas
1 cup fresh or bottled salsa*
2 ounces queso fresco or feta cheese, crumbled
*Some jalapeño and serrano peppers from Mexico were implicated in the recent salmonella outbreak, so be sure to check the source if you use fresh salsa.
1. Heat the canola oil in a large, heavy nonstick skillet on medium-high, and add the chili powder and ground cumin. Allow the spices to sizzle for a half-minute, then stir in the black beans and 1/2 cup water. Mashing the beans with the back of your spoon, cook for 10 to15 minutes, until thick and fragrant. As a crust develops on the bottom of the pan, mix the crust into the beans. If they seem too dry, add more water. Remove from the heat.
2. Heat the tortillas, two or three at a time, in a dry skillet on medium-high, or in a microwave. Top with the black beans, about two rounded tablespoons for each tortilla. Spoon on some salsa and sprinkle on the cheese. Fold the filled tortillas in half and serve.
Advance preparation: The refried black beans will keep for three days in the refrigerator. You will have to moisten and thin them with water when reheating.
Yield: Eight tacos
Source - http://www.nytimes.com
