Thursday, May 15, 2014

Recipe of the Week: Black Bean Tacos with Feta Slaw

A taco is a traditional Mexican dish composed of corn or wheat tortillas folded or rolled around a filling.  

According to the Real Academia Espanola, the word taco describes a typical Mexican dish of a maize tortilla folded around food.  The original sense of the word is of a "plug" or "wad" used to fill a "hole".  Its etymology as derived from Mexican Spanish means "light lunch", or literally, "plug, wadding".  The sense development from "plug" may have taken place among Mexican silver miners, who used explosive charges in plug form consisting of paper wrapper and gunpowder filling.

The taco predates the arrival of Europeans in Mexico.  There is anthropological evidence that the indigenous people living in the lake region of the Valley of Mexico traditionally ate tacos filled with small fish.  Writing at the time of the Spanish conquistadors, Bernal Diaz Del Castillo documented the first taco feat enjoyed by Europeans, a meal which Hernan Cortes arranged for his captains in Coyoacan.  It is not clear why the Spanish used their word, "taco" to describe indigenous food.

Taco Tuesday is a big cultural/urban following in the U.S. with many restaurants offering happy hour prices or cheap tacos on Tuesdays.  Here is our Taco Tuesday recipe for this week.


Black Bean Tacos with Feta Slaw


1 15oz can of black beans, drained
1 teaspoon ground cumin
1/4 teaspoon cayenne powder (or chilli powder); or you can add taco seasoning
salt and pepper
1-2 tablespoons water
2 teaspoons olive oil
2 tablespoons fresh lime juice
2 cups coleslaw mix or shredded cabbage
2 green onions, sliced thinly
1/3 cup fresh cilantro, chopped
cooking spray or 1 teaspoon olive oil
4 corn tortillas
4-6 tablespoons crumbled reduced fat feta cheese
hot sauce


Place beans and spices in a small bowl and partially mash.  Season to taste with salt and pepper.  Add 1-2 tablespoons of water and heat over medium low heat in a shallow saucepan.  

Mix 2 teaspoons olive oil and lime juice in a small bowl; add cole slaw,  green onions, and cilantro and toss to coat.  Season, if needed with spices or salt and pepper.

Heat cooking spray or oil in a medium pan over medium heat. Add one tortilla at a time and cook on both sides for 2-3 minutes.  

To serve:  Spoon 1/4 bean mixture onto half of each tortilla, then top with slaw and feta.  Add hot sauce if desired then fold over.

Notes: I can typically get 4-6 tacos out of mix
Recipe slightly adapted from Cooking Light
Photo found on Google Images