Vegetable-and-Black Bean Soft Tacos

A chef's surprise is hidden beneath a soft tortilla. The crisp broccoli buds combine well with the chewy shiitake mushrooms and nuttby black beans. The spicy salsa complements this package nicely. You may never be able to eat another mundane taco after this.

Yield: 6 servings (serving size: 1 taco, 1/2 cup lettuce, 2 tablespoons salsa, and 1 tablespoon sour cream)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 433
  • Calories from fat: 33%
  • Fat: 15.9g
  • Saturated fat: 6.5g
  • Monounsaturated fat: 5.9g
  • Polyunsaturated fat: 2.5g
  • Protein: 19.9g
  • Carbohydrate: 54.6g
  • Fiber: 6.9g
  • Cholesterol: 22mg
  • Iron: 4.8mg
  • Sodium: 739mg
  • Calcium: 345mg


  • 1 tablespoon olive oil
  • 2 cups coarsely chopped broccoli florets (1/2 bunch)
  • 1 cup sliced red onion
  • 1 cup julienne-cut green bell pepper
  • 1/2 cup julienne-cut red bell pepper
  • 1 cup sliced mushrooms
  • 1 cup sliced shiitake mushroom caps
  • 1/3 cup minced seeded Anaheim chile
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon chili powder
  • 1/2 cup tomato juice
  • 1 tablespoon minced fresh cilantro
  • 2 tablespoons fresh lime juice
  • 1 (15-ounce) can black beans, rinsed and drained
  • 6 (10-inch) flour tortillas
  • 1 1/2 cups (6 ounces) shredded Monterey Jack cheese
  • 3 cups thinly sliced iceberg lettuce
  • 3/4 cup medium salsa
  • 6 tablespoons nonfat sour cream


  1. Heat oil in a large nonstick skillet over medium-high heat. Add broccoli, onion, and bell peppers; sauté 4 minutes. Add mushrooms, chile, cumin, and chili powder; sauté 2 minutes. Add tomato juice; cook 2 minutes or until slightly thickened. Remove from heat; stir in minced cilantro and lime juice, and set aside.
  2. Divide black beans evenly among tortillas; top each with 1/2 cup broccoli mixture and 1/4 cup cheese. Fold tortillas in half, and place on a baking sheet. Bake at 375° for 5 minutes or until cheese melts. Serve with lettuce, salsa, and sour cream.
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