Black bean tacos

Black bean tacos
  • Low phosphate
  • Low potassium
  • Low protein
  • Low salt
  • Vegan
  • Vegetarian
  • Lunch
  • Main meal
  • 1 hour or less
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These Mexican-inspired tacos are high in fibre and very filling. This healthy dish is low in phosphate, potassium and salt.

Chef

Chef Paul Ripley
Paul Ripley

Kidney Kitchen Chef

With roasted vegetables, black beans and a kidney-friendly salsa and guacamole, these tacos make a speedy vegan lunch or dinner.

Ingredients

1 red onion, cut into thin strips

1 red pepper, cut into thin strips

2 tablespoons olive oil

200g tin of sweetcorn in water

½ teaspoon smoked paprika

400g tin black beans in water

2 garlic cloves, grated

½ teaspoon ground cinnamon

½ teaspoon ground cumin

Black pepper

50g cherry tomatoes, quartered

1 spring onion, thinly sliced

5g fresh coriander, chopped

¼ teaspoon hot chilli sauce

2 limes

1 small avocado, ripe

8 mini tortilla wraps

1 fresh chilli, thinly sliced (optional)

Method

  1. Step 1

    Preheat oven to 180C/gas mark 4 and line two baking trays with greaseproof paper. Put the sliced onion and red pepper into a bowl. Add one tablespoon of oil, season with pepper and mix. Spread the vegetables onto one of the trays.

  2. Step 2

    Drain the sweetcorn and pat it dry. Pour it into a bowl, season with pepper and the smoked paprika and stir to combine. Spread the sweetcorn onto the second baking tray. Place both trays in the oven for 25-30 minutes, stir midway through, then leave to cool.

  3. Step 3

    Drain and rinse the beans, pour into a bowl and mash with a fork. Heat the oil in a saucepan on a medium heat and add the garlic. Stir for 30 secs, then add the cinnamon, cumin, black pepper, black beans and a little water if needed.

  4. Step 4

    Cook gently for three minutes, then remove from the heat. For the salsa, put the chilli sauce in a bowl and squeeze in the juice of ½ a lime, mix together. Add the tomatoes, spring onions and coriander leaves and mix again.

  5. Step 5

    For the guacamole, halve the avocado and carefully remove the stone. Scoop all the avocado flesh into another bowl, squeeze in the juice of one lime and mash with a fork to a creamy texture. Set aside until serving.

  6. Step 6

    Lay out the tortilla wraps. Top each with a layer of black beans, vegetables and corn and add a little salsa and guacamole. Serve two tacos per person, with a wedge of lime (and the chilli and extra chopped coriander if desired).

Food facts

The main source of carbohydrate in this dish comes from the tortilla wraps. The carbohydrate value of this dish has been provided for those who have been trained in insulin adjustment.

Despite the use of some high potassium ingredients, for example the cherry tomatoes and avocado, if you follow the quantities stated and the serving sizes provided in this recipe, this dish is low in potassium overall. The black beans do contain phosphate but the portion used in this recipe keeps the total phosphate content low. If you have been prescribed a phosphate binder ensure you take them with this dish.

This recipe is low in protein which make it a suitable meal for those advised to follow a low protein diet.

Use gluten-free tortilla wraps.

This is a healthy dish as it is naturally low in salt, fat and sugar and high in fibre. However, it is best to check the labels when purchasing tortilla wraps and ensure you buy those with the lowest salt content.

This is a relatively inexpensive dish. However, you may wish to purchase lime juice in a bottle to avoid any food waste.

All elements of this dish can be prepared in advance. Store the vegetables, black beans, salsa and guacamole separately in air-tight containers, keep refrigerated and use within 3 days. Assemble the tacos just before serving.