Three Bean Tacos

  

May 24, 2018

For a delicious, protein-rich family meal, try these tasty three bean tacos using canned beans. Fun to make and full of fibre, serve them with fresh coriander and sliced jalapenos for an optional extra kick! Why not get the kids involved to make their own?

  • Cook: 10 mins
  • Serves: 4

Method

1Preheat the oven to 180C/fan 160C/gas mark 4. Brush the tortilla wraps with the melted butter and drape over two bars of the oven racks so that the wraps hang down and form a taco shape. Bake for 7 – 10 minutes until crisp, and then carefully remove.

2While they bake, make the three bean taco filling. Heat the oil in a large frying pan over a medium heat. Add the bacon and onion and fry until the bacon is starting to crisp and the onions soften and brown. Add the paprika, chilli, oregano, cumin, black pepper and garlic, stir, then fry for 1 minute. Lastly add the tomato puree, baked beans (including the tomato sauce) butterbeans and kidney beans. Stir well and simmer for 10 minutes.

3Arrange the three bean mixture, tacos and toppings at the table so that everyone can assemble their own tacos just the way they like them!

Nutritional information

Energy (kcals) 300
Fat (g) 8
Saturated fat (g) 2
Carbs (g) 33
Sugar (g) 9
Fibre (g) 14.5
Protein (g) 17
Salt (g) 1.2

Ingredients

1 tbsp light olive oil

3 rashers of back bacon, cut into 1cm strips

1 medium onion, peeled and finely chopped

1 tsp smoked paprika

1 tsp chilli powder

1 tsp dried oregano

1 tsp cumin

1 tsp freshly ground black pepper

2 cloves garlic, peeled and crushed

2 tbsp tomato puree

1 x 400g can baked beans

1 x 400g can butterbeans in water, drained

1 x 400g can kidney beans in water, drained

To serve:

4 soft white tortilla wraps/taco shells

2 tbsp melted butter

150g sour cream

170g guacamole

100g grated cheddar cheese

60g sliced jalapeños

6 tbsp fresh coriander, roughly chopped

00:00