Mexican Black Bean Tortilla
Fresh and zesty flavours from Mexico
There are so many ingredients I love when it comes to Mexican food – fresh coriander, zesty lime, earthy tortillas, rich avocado and spicy peppers – and this dish combines them all. It’s inspired from a Mexican cooking evening I attended a couple of weeks ago where we made a wide variety of dishes with a lovely woman from western Mexico.
We start with these fresh and very alkaline ingredients below to make the guacamole. I’ve added the recipe separately here (homemade guacamole) as once you’re hooked, you’ll be wanting to make it with a variety of other dishes too.
Black beans are one of my favourite beans! Really delicious and this is so simple to make. The benefits of black beans are numerous and include high levels of protein, fibre, antioxidants and mNY micronutrients .
You can either soak the dried beans overnight and cook them or use organic tinned beans if short on time. To make the base, you simply cook some cumin, chilli powder, onions and garlic and then add the black beans. You can add coriander as well but it’s optional. Once cooked, you mix them with a potato masher or in the blender. Very simple and yet very delicious. Makes a great dip too on it’s own.
For the tortillas, I’ve found spelt and oat flour ones at our local organic shop although I’m looking forward to making them shortly too. Mexican tortillas are often made from corn flour but are mainly made from refined white wheat flour here in the supermarkets which are best to avoid. Just heat up the tortillas in the pan, add the black bean base and top it with rucola (argula), guacamole, fresh capsicum (red bell peppers), cherry tomatoes, chopped coriander and a dollop of natural soy yogurt.
It’s a great social meal as well so you can put the toppings in small bowls on the table and serve the warm tortillas and everyone can help themselves. Roll them up and enjoy!!
INGREDIENTS:
400 grm black beans (canned or dry soaked overnight, then boiled)
1 onion (diced)
1 garlic clove (minced)
1 tbps olive oil
½ tsp ground cumin
1 tsp chilli powder (optional)
½ cup fresh coriander (chopped)
1 cup rucola/argula
1 capsicum/bell pepper (sliced)
1 cup cherry tomatoes (chopped)
1 cup soy yogurt
6-8 spelt/oat tortillas
Guacamole (see separate recipe)
INSTRUCTIONS:
Heat the pan and add the olive oil and cumin and chilli powder.
Add in onions and cook for 3 mins until tender.
Add in garlic and cook for 1 minute.
Add the cooked black beans to the frying pan with a half a cup of water and coriander.
Cook on medium heat for 20-25 mins without the lid.
Use a potato masher to mash the beans in the pan. Let them cook 3 to 4 minutes.
If the beans are too liquid, just let them cook longer. If too thick or dry, add more water.
Adjust seasonings to taste.
Warm up the tortillas in a small frying pan (no oil needed) and heat 30 sec each side.
Spread a thin layer of black beans to the tortilla.
Add your toppings of choice and finish with a tbsp of yogurt.
Serve immediately.
