Black bean & sweet potato tacos
Smoky roasted sweet potato and spiced black beans in warm corn tortillas, with avocado and lime. Vegan and gluten-free.
- Total time
- 40 min
- Servings
- 4
- Calories
- 477
- Protein
- 17 g
- Protein
- 17 g 14%
- Carbs
- 81 g 66%
- Fat
- 12 g 21%
- Vegetarian
- Vegan
- Pescatarian
- Dairy-free
- Egg-free
- Gluten-free
- Nut-free
- No pork or alcohol
- No added sugar
Ingredients
- 400 gsweet potato, cut into 1 cm cubes
- 1 tbspolive oil
- 1 tspchili powder
- 1 tspcumin
- 480 gblack beans, cooked or canned, drained
- 240 gcorn tortilla, about 8 small tortillas
- 150 gavocado, sliced
- 60 gred onion, finely chopped
- 2 tbsplime juice
- 10 gcilantro, chopped
- ¾ tspsalt
Steps
- Heat the oven to 220 °C (425 °F). Toss the sweet potato with the oil, chili powder, cumin and half the salt, and roast for 20 to 25 minutes until golden.
- Warm the black beans in a small pan with the rest of the salt and a splash of water, lightly mashing a few.
- Warm the tortillas in a dry pan for 30 seconds a side.
- Fill each tortilla with beans and sweet potato, then top with avocado, red onion and cilantro. Squeeze over the lime juice.
What a serving gives you
High in Protein (34% DV), Dietary fiber (73% DV), Iron (26% DV), Magnesium (40% DV), Phosphorus (35% DV), Potassium (24% DV), Zinc (25% DV), Copper (66% DV), Manganese (48% DV), Vitamin A (81% DV), Vitamin E (21% DV), Vitamin K (20% DV), Thiamin (B1) (39% DV), Pantothenic acid (B5) (≥34% DV), Vitamin B6 (33% DV), Folate (57% DV)
Low in cholesterol
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Vitamins, minerals and every other nutrient
All nutrients (60)
Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calories | 477 kcal | 137 kcal | |
| Protein | 16.8 g | 4.83 g | 34% |
| Carbohydrate | 81.3 g | 23.3 g | 30% |
| Dietary fiber | 20.4 g | 5.85 g | 73% |
| Total sugars | 6.19 g | 1.78 g | |
| Added sugars | ≥0 g | ≥0 g | ≥0% |
| Starch | ≥12.7 g | ≥3.64 g | |
| Water | 234 g | 67.1 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Total fat | 11.5 g | 3.31 g | 15% |
| Saturated fat | 1.75 g | 0.503 g | 9% |
| Trans fat | ≥0 g | ≥0 g | |
| Monounsaturated fat | 6.71 g | 1.93 g | |
| Polyunsaturated fat | 2.26 g | 0.648 g | |
| Omega-3 ALA | ≥0.045 g | ≥0.013 g | |
| Omega-3 EPA | 0 g | 0 g | |
| Omega-3 DHA | 0 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calcium | 129 mg | 37.1 mg | 10% |
| Iron | 4.64 mg | 1.33 mg | 26% |
| Magnesium | 169 mg | 48.5 mg | 40% |
| Phosphorus | 434 mg | 125 mg | 35% |
| Potassium | 1123 mg | 322 mg | 24% |
| Sodium | 544 mg | 156 mg | 24% |
| Zinc | 2.77 mg | 0.795 mg | 25% |
| Copper | 0.591 mg | 0.17 mg | 66% |
| Manganese | 1.1 mg | 0.316 mg | 48% |
| Selenium | 6.12 mcg | 1.76 mcg | 11% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 731 mcg | 210 mcg | 81% |
| Vitamin C | 10.2 mg | 2.94 mg | 11% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | 3.09 mg | 0.887 mg | 21% |
| Vitamin K | 24.3 mcg | 6.97 mcg | 20% |
| Thiamin (B1) | 0.468 mg | 0.134 mg | 39% |
| Riboflavin (B2) | 0.237 mg | 0.068 mg | 18% |
| Niacin (B3) | 2.87 mg | 0.825 mg | 18% |
| Pantothenic acid (B5) | ≥1.72 mg | ≥0.495 mg | ≥34% |
| Vitamin B6 | 0.561 mg | 0.161 mg | 33% |
| Folate | 229 mcg | 65.6 mcg | 57% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Choline | 66.9 mg | 19.2 mg | 12% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Tryptophan | ≥0.194 g | ≥0.056 g | |
| Threonine | ≥0.694 g | ≥0.199 g | |
| Isoleucine | ≥0.685 g | ≥0.197 g | |
| Leucine | ≥1.43 g | ≥0.411 g | |
| Lysine | ≥0.952 g | ≥0.273 g | |
| Methionine | ≥0.277 g | ≥0.079 g | |
| Cystine | ≥0.212 g | ≥0.061 g | |
| Phenylalanine | ≥0.878 g | ≥0.252 g | |
| Tyrosine | ≥0.498 g | ≥0.143 g | |
| Valine | ≥0.867 g | ≥0.249 g | |
| Arginine | ≥0.94 g | ≥0.27 g | |
| Histidine | ≥0.455 g | ≥0.131 g | |
| Alanine | ≥0.833 g | ≥0.239 g | |
| Aspartic acid | ≥2.03 g | ≥0.584 g | |
| Glutamic acid | ≥2.59 g | ≥0.744 g | |
| Glycine | ≥0.669 g | ≥0.192 g | |
| Proline | ≥0.856 g | ≥0.246 g | |
| Serine | ≥0.881 g | ≥0.253 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g |