Black Bean Tacos with Pineapple Salsa

In an effort to eat a little healthier and a little cheaper, I have been trying to serve one or two meatless meals per week.  Black beans are low in fat and a good source of protein, fiber and folate.  They are also super cheap when you buy them dried.  I paid $1.25 for a 1 lb. bag of dried black beans.  Yes they take a bit more work than opening a can, but they are whole, natural, and without all the sodium and preservatives that you would find in a canned product.  P.S. They taste better than canned beans.  Just try it!

For the beans:

• 1 lb. dried beans, rinsed in cold water, covered in cold water and soaked overnight
• 1 T. cumin
• 1 t. chili powder (mine is ancho chili powder, so it’s not too spicy)
• 1-2 t. salt
• 1/2 t. fresh ground pepper
• 1 onion, diced
• 3 cloves garlic, minced
• 1 T. olive oil
• Fresh cilantro for garnish

Be sure to rinse and soak the beans in cold water overnight, or about 8 hours.  So, if you are making this for dinner, you could put them in to soak all day while you’re at work.  They won’t be hurt by soaking too long, but if you don’t soak them long enough they will take longer to cook.  Drain the soaking water off and cover them again with cold water in a nice big pot.  Heat to boiling and reduce to a good strong simmer over medium heat.  Add the cumin, chili powder, onion and half of the salt.  Cook for an hour and a half, and check for doneness.  Depending on how old the beans are they may be done in little more than an hour or they may take more.  The older they are the longer they will take to soften.  I like mine to still retain their shape and texture, so I tend to cook them a bit less.  I don’t like them to become too mushy.  If you prefer them softer, continue cooking until they meet your approval.  Taste for seasoning- they will most likely need more salt and pepper.  If there is any liquid left in the pan, drain most of it off.  Stir in the garlic and olive oil and top with the fresh cilantro.

While the beans are cooking, make the Pineapple Salsa:

• 1 C. fresh, diced pineapple
• 1 medium tomato, diced
• 1 C. fresh cilantro, chopped
• Zest and juice from 1 lime
• 1/2 -1 jalapeño, seeded and minced (use the amount you like- keep the seeds in if you want it hot)
• 1 garlic clove, minced
• 1/4 C. diced yellow onion
• salt and pepper to taste

Combine all the ingredients in a bowl and toss.  Season well with salt and pepper.  Serve the beans in warm flour or corn tortillas and top with the salsa.  Vegan, healthy, light, and satisfying.

 

 

 

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