Baked Bean Tacos With Salsa

Baked Bean Tacos With Salsa

Keep your blood sugar levels in check with this Mexican treat!

Makes 12 bean tacos;
Calories: 180 calories per taco

1 tsp of vegetable oil
1 large onion, chopped
1 red chilli, finely chopped
2 garlic cloves,finely chopped
1 tsp mild chilli powder
1 tin black-eyed beans washed, drained and rinsed
1 tin red kidney beans washed, drained and rinsed
2 big tomatoes chopped in a food processor
12 corn taco shells
A small handful coriander, roughly chopped
1 lime, cut into wedges
1 cup of grated mozzarella cheese
For the home-made sour cream
1 cup low-fat Greek yoghurt
1 tsp vinegar
Salt to taste
For the home-made salsa
2 fresh tomatoes
bunch coriander
2 green chillies
1 garlic pod

Heat 1 tsp oil in a large frying pan and cook the onion and chilli until soft. Add the garlic and chilli powder and cook for a few more minutes
Add the beans and tomatoes and simmer for 20 minutes until thick
Bake the taco shells in an oven till crispy. Stir in the coriander and the chilli and serve in the tacos with a little lime juice on top.Add the grated cheese inside the tacos and bake in the oven at 200 degrees Celsius for 5 minutes until the cheese melts
For the sour cream
Blend all the ingredients for the sour cream together until it forms a creamy paste
For the salsa
Put all the ingredients in a chopper along with salt and lime juice
Finally, serve hot tacos with salsa, sour cream and a side salad


The major health benefit of beans is their rich source of cholesterol-lowering fibre. The high fibre content of beans prevents blood sugar levels from rising rapidly after a meal, making these beans an especially good choice for individuals with diabetes or hypoglycaemia.

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