Black Bean Tacos

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* Exported from MasterCook *

 

Black Bean Tacos

 

Recipe By : Cooking Light Magazine, June 2002, page 196

Serving Size : 6 Preparation Time :0:00

Categories : Inspired Vegetarian--Berley Sandwiches

Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 teaspoons olive oil

3/4 cup chopped onion

1/2 teaspoon dried oregano

2 garlic cloves -- minced

1 jalapeño pepper -- seeded and minced

1 tablespoon dry sherry

1 tablespoon low-sodium soy sauce

15 ounces canned black beans -- undrained

8 ounces packaged seitan -- (wheat gluten)

finely chopped

1/2 teaspoon black pepper

12 taco shells

2 cups shredded romaine lettuce

***AVOCADO SALSA***

1 cup finely chopped tomato

1/2 cup chopped fresh cilantro

1/2 cup chopped peeled avocado

2 tablespoons finely chopped red onion

3 tablespoons fresh lime juice

1/4 teaspoon sea salt

1 garlic clove -- minced

1 jalapeño pepper -- seeded and minced

 

Seitan has a neutral flavor and a chewy, meatlike texture. Look for it in

the refrigerated sections of health food stores or Asian markets. It may

also be labeled wheat gluten.

 

1. Heat oil in a large nonstick skillet over medium heat. Add onion,

oregano, garlic, and jalapeño; cook 8 minutes, stirring frequently. Stir

in sherry, soy sauce, beans, and seitan; bring to a boil. Cook 7 minutes

or until liquid almost evaporates. Sprinkle with black pepper.

 

2. Prepare taco shells according to package directions. Spoon about 1/3

cup bean mixture into each shell; top each taco with about 2 1/2

tablespoons lettuce and about 2 1/2 tablespoons Avocado Salsa.

 

Avocado Salsa: Combine all ingredients in a bowl; lightly mash with a

fork. Yield: 2 cups (serving size: about 1/4 cup).

 

Yield: 6 servings (serving size: 2 tacos).

 

(Totals include Avocado Salsa) CALORIES 283 (30% from fat); FAT 9.3g (sat

1.2g, mono 5.7g, poly 1.6g); PROTEIN 20.4g; CARB 30g; FIBER 7.6g; CHOL 0mg;

IRON 2.8mg; SODIUM 792mg; CALC 58mg

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