Black Bean Tacos
Our Black Bean Taco recipe is great for kids with autism because it has several nutrients that are often lacking in the diet. This recipe has potassium, calcium, zinc and magnesium. Magnesium may help soften stools if your child has trouble with constipation.
Black Bean Tacos are a great source of protein, fat, and fiber. Combining these nutrients help keep your child full and nourished until the next meal/snack. This recipe features black beans, cheese, avocado, salsa and cassava, which are a great source of calcium, iron, potassium and can improve bone health and could improve behavioral/communication problems.
This recipe is highly customizable! You can swap black beans for pinto beans; swap avocado for guacamole; swap cheddar cheese for vegan cheese like Daiya, Miyokos and Follow Your Heart or use nutritional yeast.
Ingredients
2 tsps Extra Virgin Olive Oil
2 cups Black Beans (cooked)
2 tsps Taco Seasoning
6 Cassava Tortilla (Siete)
3 tbsps Salsa
1 1/2 ozs Cheddar Cheese (shredded)
1 Avocado (sliced)
Note: Most ingredients above are linked to items at Thrive Market for your convenience. Sign up with this link to get 30% off your first order.
A note on ingredient quality: If possible, choose ingredients that are organic and non-GMO. Stores such as Sprouts, Natural Grocers, Whole Foods, and other health food stores can help finding higher-quality ingredients. If access to higher quality ingredients isn't an option for you, choose the best option that is available to you locally.
Directions
Heat the oil in a large pan over medium heat. Once hot, add the black beans and taco seasoning. Mix well until the beans are coated. Heat for three to five minutes, stirring often.
Divide the beans evenly between the tortillas and top with your child's favorite toppings. Enjoy!
Notes
Leftovers
Refrigerate in an airtight container for up to two days. Store the black beans separately from the tortillas and toppings. Cut the avocado when ready to serve.
Serving Size
One serving is two tacos.
More Flavor
Add tomato paste, minced garlic and shallot to the oil before adding the beans.
Additional Toppings
Chopped cilantro, pickled jalapeños, green onions, and/or hot sauce.
Nutrition Facts
Makes 6 Servings
Nutrients per serving: Calories: 237 | Protein: 8 grams | Fiber: 10 grams | Carbohydrates: 30 grams | Fat: 11 grams | Sugar: 1 grams
