Beans are an amazing way of providing protein and lots of important minerals and vitamins. A great ingredient especially on a vegan diet.
You can use beans in stir-fries, home-made spread, soups and stews and many other vegan dishes. But every now and then I like them as a taco filling 🙂
Just lately I’ve been experimenting with fruity additions like persimmon in my stir-frys. It was amazing! So I tried it in my favourite bean taco filling. It goes very well with the chilli! If you don’t have persimmons you could also use mango or peaches.
I have used dried beans, which I first soaked in water over night and then cooked. To have a little stash of cooked beans at hand you can always cook up a big batch and freeze it in portions. Just defrost them or rinse in a sieve with warm water when you need them 🙂
Makes filling for approx. 12 tacos:
3/4 cup dried beans (160g), soak them overnight and cook them until soft
(makes 2 cups (350g) of cooked beans)
1 small onion, finely chopped
1 tablespoon olive oil or 2 tablespoon water for oil-free option
1 capsicum, finely chopped
1 persimmon, peeled and finely chopped
1/2 cup passata
chilli to taste
salt to taste
1 tablespoon freshly ground flax seed
Lettuce, tomato and other ingredients for additional taco filling.
1. Heat olive oil or water in frying pan. Add chopped onion and cook until golden brown.
2. Add chopped capsicum and persimmon and cook until tender.
3. Add passata, chilli, salt and beans and simmer for a few minutes.
4. Just before serving, mash the beans roughly with a potato masher. Then stir in the freshly ground flax seeds to bind the mixture.