Easy Black Bean Tacos

Easy Black Bean Tacos

Easy Black Bean Tacos

Black Bean Tacos

I don’t like to spend a lot of time in the kitchen most nights (Who’s kidding, any night).

It may seem like I’m always in the kitchen, but my goal is to always make a nutritious meal in the least amount of time. That’s why I love using black beans to make easy dish’s.

I’m a big believer in healthy food being delicious and not taking hours to prepare. That’s why today I’m sharing one of my go-to weeknight meals with you. If you like tacos, but think they require too much prep, then this spin on tacos will be right up your alley. It’s a one pan meal and the avocado cream sauce will have you licking the spoon.

Prep Time5 mins
Cook Time30 mins
Course: Lunch, Main Course
Servings: 4

Ingredients

  • 2 cans black beans or 1 cup cooked
  • 1/3 yellow bell pepper chopped
  • 1/3 yellow onion chopped
  • 3 cloves garlic minced
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon cumin a few shakes of each to your liking
  • pinch sea salt
  • pinch black pepper
  • 1 tablespoon olive oil
  • tortillas I used Siete Foods cassava flour tortillas

Instructions

  • Add the oil, onions, garlic, and bell pepper to a warm pan.
  • Saute on medium for about 5 mins.
  • Next add the beans and the spices to the pan, stir and cover.
  • Cook on medium heat for 10-15 minutes.
  • While the food is cooking, prep your toppings and tortillas and make the avocado crema.
  • Once everything is cooked through, assemble your tacos.

Creamy Avocado Crema

Prep Time5 mins
Cook Time5 mins
Course: Appetizer, Lunch, Snack
Servings: 6

Ingredients

  • 1/2 avocado mashed
  • 1/4 cup plain yogurt
  • 1/2 lime juiced about 2 tablespoons
  • 1 clove garlic minced
  • sea salt to taste

Instructions

  • Mash the avocado with a fork or blend in a food processor.
  • Add all of the ingredients to a bowl and whisk together until the crema forms a thick consistency.
  • Add 1 tablespoon of water to loosen the consistency if you prefer it thinner.
  • Cover and store in the refrigerator for up to 3 days.
Hi, I'm Melissa

Hi, I'm Melissa

Holistic Health Coach

 I help women feel good about food and their bodies without the constant battle of dieting. Your body wants you to feel good and is your best health advocate. Let's hang out and discover how to be well without dieting ever again. Thanks for being here!

Recent Posts

Easy Black Bean Tacos

I don't like to spend a lot of time in the kitchen most nights (Who's kidding, any night). It may seem like I'm always in the kitchen, but my goal is to always make a nutritious meal in the least amount of time. That's why I love using black beans to make easy dish's....

Quinoa Buddha Salad

You’re going to love this Quinoa Buddha Salad Bowl. I get inspired from foods that I eat while I’m out and about. This recipe was inspired from a quinoa salad that I got at a local grocery store. The salad had all the necessary ingredients to keep me full for a few...

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Spring cleaning really should extend to more corners of our lives than the corners of our homes. Do you ever notice how fresh and light you feel when you clean your house for spring? Try it on your life in just one weekend, and you'll feel more refreshed than you can...

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Quinoa Buddha Salad

Quinoa Buddha Salad

Quinoa Buddha Salad

Happy Buddha Salad

You’re going to love this Quinoa Buddha Salad Bowl.

I get inspired from foods that I eat while I’m out and about. This recipe was inspired from a quinoa salad that I got at a local grocery store. The salad had all the necessary ingredients to keep me full for a few hours and give me sustained energy.

I decided to recreate it at home with the ingredients I remembered and with some additional ingredients and flavors.

This salad is so easy to make that I think it’ll become a go-to salad I make for get togethers and bbq’s. 

Here’s how to make it:

Quinoa Buddha Salad

Prep Time15 mins
Cook Time10 mins
Course: Main Course, Salad, Side Dish
Servings: 4

Ingredients

  • 1/2 cup quinoa
  • 1 bunch kale
  • 2 tablespoons water
  • sea salt to taste
  • 3 cloves garlic minced
  • 1 cup red cabbage
  • 1.5 cups organic soybeans frozen
  • 1/4 cup sunflower seeds
  • 1 tablespoon olive oil

Instructions

  • Cook the quinoa according to the instructions.
  • Mince the garlic and add it to a warm pan with the olive oil.
  • Rinse, destem, and chop the kale into small pieces. Add it to the pan with olive oil. Add 2 tablespoons water. Cook for 10-15 minutes on medium.
  • Heat the soybeans in a pot of water until warmed through.
  • Chop the cabbage and add it to a large bowl. Add the sunflower seeds.
  • Once cooked, add the quinoa, kale, and soybeans to the large bowl.
  • Top with lemon garlic tahini dressing or your fav homemade dressing.
  • Toss and enjoy.
  • Makes 2-3 big servings, or 4-5 small servings. Refrigerate for up to 5 days.
Hi, I'm Melissa

Hi, I'm Melissa

Holistic Health Coach

 I help women feel good about food and their bodies without the constant battle of dieting. Your body wants you to feel good and is your best health advocate. Let's hang out and discover how to be well without dieting ever again. Thanks for being here!

Recent Posts

Easy Black Bean Tacos

I don't like to spend a lot of time in the kitchen most nights (Who's kidding, any night). It may seem like I'm always in the kitchen, but my goal is to always make a nutritious meal in the least amount of time. That's why I love using black beans to make easy dish's....

Quinoa Buddha Salad

You’re going to love this Quinoa Buddha Salad Bowl. I get inspired from foods that I eat while I’m out and about. This recipe was inspired from a quinoa salad that I got at a local grocery store. The salad had all the necessary ingredients to keep me full for a few...

7 ways to declutter for spring without spending money

Spring cleaning really should extend to more corners of our lives than the corners of our homes. Do you ever notice how fresh and light you feel when you clean your house for spring? Try it on your life in just one weekend, and you'll feel more refreshed than you can...

Your information is private

Chickpea Tikka Masala with Kale

Chickpea Tikka Masala with Kale

Chickpea Tikka Masala with Kale

Chickpea Tikka Massala with Kale

This might be one of my favorite vegetarian dishes.

This recipe incorporates a few simple and delicious ingredients to create something so satisfying and complete. When people wonder how vegetarians get their protein, this dish is the perfect example of how protein is literally in so many foods, aside from the obvious.

It takes about 30 minutes to whip this dish up -check it out!

Chickpea Tikka Masala with Kale

Prep Time15 mins
Cook Time30 mins
Course: Main Course
Keyword: beans, dairy free, gluten free, plant based, vegan, vegetarian
Servings: 4

Ingredients

  • 2 tablespoons Olive Oil
  • handful Cilantro remove leaves from stem
  • 1/3 Yellow Onion diced
  • 3 cloves Garlic minced
  • 4 cups Chick Peas cooked
  • 1 bunch Lacinto Kale de stemmed and chopped
  • 1- 2 cups Brown Rice
  • 7 oz. Tomato Paste
  • 13.5 oz Coconut milk
  • 1/4 teaspoon Sea Salt more to taste
  • 1/4 teaspoon Black Pepper more to taste
  • 1 tablespoon Curry Powder
  • 1 tablespoon Turmeric
  • 12 oz. Peas

Instructions

  • Cook the rice how you prefer, in a rice cooker or on the stove. Once the rice is cooked, add the peas to the pot and let them steam with the rice until the rest of the meal is cooked. After the chickpeas are done, stir the rice and peas together to combine.
  • In a separate saute pan or dutch oven, add the olive oil, garlic and onion and cook on medium for about 5 mins.
  • Next add the cooked chickpeas, curry powder, turmeric, salt, pepper and stir to combine.
  • Add the tomato paste and then refill the tomato paste container with water (7 oz) and add it to the pot and stir until the paste becomes liquid. Then add the coconut milk and combine.
  • Next add the chopped kale to the pot and cover with a lid and cook on medium heat for 25 minutes, the sauce will thicken up a bit.
  • After about 25 minute, add more spices to taste if needed.
  • Serve over brown rice and peas and garnish with cilantro.
  • Enjoy!
Hi, I'm Melissa

Hi, I'm Melissa

Holistic Health Coach

 I help women feel good about food and their bodies without the constant battle of dieting. Your body wants you to feel good and is your best health advocate. Let's hang out and discover how to be well without dieting ever again. Thanks for being here!

Recent Posts

Easy Black Bean Tacos

I don't like to spend a lot of time in the kitchen most nights (Who's kidding, any night). It may seem like I'm always in the kitchen, but my goal is to always make a nutritious meal in the least amount of time. That's why I love using black beans to make easy dish's....

Quinoa Buddha Salad

You’re going to love this Quinoa Buddha Salad Bowl. I get inspired from foods that I eat while I’m out and about. This recipe was inspired from a quinoa salad that I got at a local grocery store. The salad had all the necessary ingredients to keep me full for a few...

7 ways to declutter for spring without spending money

Spring cleaning really should extend to more corners of our lives than the corners of our homes. Do you ever notice how fresh and light you feel when you clean your house for spring? Try it on your life in just one weekend, and you'll feel more refreshed than you can...

Your information is private

Warm Winter Squash Dip

Warm Winter Squash Dip

Warm Winter Squash Dip

warm winter squash dip

Yes, warm squash dip is a thing.

I had no idea about it until I tried it recently at a local restaurant. We were hungry and feeling adventurous, and the squash dip piqued our curiosity. We were blown away by how smooth, falvorful, and decadent is was. We were intriqued by how butternut squash could taste so good. 

I normally purchase one teeny-tiny squash during fall and winter because they’re so abundant during this time of the year. However, the rest of the season I just walk by the squash in the grocery store, uninspired by it. Aside from making butternut squash soup or adding a few cubes to a salad, I don’t really cook with it.

But, after tasting sqaush dip at the restaurant and making our own, I am a new fan of the winter gourd. Plus, the dip can be repurposed to create other dishes. Even though you need a bit of super woman strength to cut one open, I will not overlook this nutrient dense vegetable again.

Warm Winter Squash Dip

Prep Time1 hr
Cook Time15 mins
Course: Appetizer, Side Dish, Snack
Servings: 12

Equipment

  • food processor or blender

Ingredients

  • 2 pounds butternut squash
  • 5 clove garlic minced
  • 1 tsp paprika
  • 1/4 tsp cayenne
  • 1/4 tsp cardamom
  • 1/4 tsp salt to taste
  • 2 tbls olive oil
  • 1 tbsp tahini
  • 3 tbsp water
  • 1 tbsp lemon juice
  • 1/2 cup plain greek yogurt Siggis can substitute non dairy
  • 3 tbsp cream cheese can substitute non dairy
  • 1/4 cup goat cheese can substitute non dairy
  • 1/4 cup pumpkin seeds
  • 1/4 cup shredded cheese on top optional we used vegan cheese

Instructions

  • Preheat the oven to 350 degrees Fahrenheit.
  • Cut the squash in half lengthwise and scoop out the seeds. Rub with olive oil and sea salt and place cut side down on a baking sheet lined with parchment. Roast in the oven for 45 minutes, or until fork tender through the thickest part.
  • Remove from oven and let cool. This time will vary - I usually do the touch test and see if I can handle it without getting burned.
  • Next, scoop the squash out of the skin and place in a large mixing bowl.
  • Stir in the minced garlic, cayenne, cardamom, paprika, olive oil, water, tahini, lemon juice, and salt about 1/4-1/2. The salt is a taste preference. Mix well.
  • Next add the cream cheese, yogurt, and goat cheese and mix. The dip will be lumpy. Transfer the dip to a food processor or a blender and blend until smooth and creamy. You might have to pause between rounds to scrape down the sides.
  • When finished blending transfer the dip to a baking dish and top with toasted pumpkin seeds and cheese and bake for about 15 minutes in a 350 degree oven.
  • Serve with chopped carrots or broccoli, or crispy rice crackers. I dont recommend a ritz or wheat cracker because the dip is hot and needs a sturdy cracker that wont get soggy.
Hi, I'm Melissa

Hi, I'm Melissa

Holistic Health Coach

 I help women feel good about food and their bodies without the constant battle of dieting. Your body wants you to feel good and is your best health advocate. Let's hang out and discover how to be well without dieting ever again. Thanks for being here!

Recent Posts

Easy Black Bean Tacos

I don't like to spend a lot of time in the kitchen most nights (Who's kidding, any night). It may seem like I'm always in the kitchen, but my goal is to always make a nutritious meal in the least amount of time. That's why I love using black beans to make easy dish's....

Quinoa Buddha Salad

You’re going to love this Quinoa Buddha Salad Bowl. I get inspired from foods that I eat while I’m out and about. This recipe was inspired from a quinoa salad that I got at a local grocery store. The salad had all the necessary ingredients to keep me full for a few...

7 ways to declutter for spring without spending money

Spring cleaning really should extend to more corners of our lives than the corners of our homes. Do you ever notice how fresh and light you feel when you clean your house for spring? Try it on your life in just one weekend, and you'll feel more refreshed than you can...

Your information is private

Blueberry Pecan Oatmeal Cookies

Blueberry Pecan Oatmeal Cookies

Blueberry Pecan Oatmeal Cookies

blueberry pecan oatmeal cookie

Homemade Roadtrip snacks are the best!

I made these cookies right before we left for our 20+ hour long road-trip to our wedding in Savannah, Georgia.

We had just moved inot our new, furniture-less home in Oklahoma and didn’t have dishes or pots to cook with just yet. 

I made this recipe on a whim so that we’d have enough food to snack on while we drove from Oklahoma to Florida, then to Georgia. And they came together perfectly to create a chewy, oatmeal cookie that I ate for breakfast, and all of the hours in between on that long road trip.

 

Blueberry Pecan Oatmeal Cookies

Prep Time10 mins
Cook Time12 mins
Course: Breakfast, Dessert, Snack
Servings: 16

Ingredients

  • 2 ripe mashed bananas
  • 5 tbsp coconut oil
  • 1 tbsp raw honey
  • 1 egg or flax egg
  • 2 cups oats
  • 1/2 cup oat flour or any flour
  • 2 tsp vanilla extract
  • 1/4 cup pecans
  • 1/4 cup blueberries
  • 1/4 cup dark chocolate chips
  • 1 pinch of sea salt

Instructions

  • add the mashed banana, egg, honey and coconut oil to a bowl and whisk until combined.
  • add the oats, salt and flour and combine.
  • mix in the chocolate chip, pecans and blueberries
  • use a tablespoon to scoop cookies onto a sheet pan in desired cookie size
  • bake for 12-15 minutes at 350 degrees.
Hi, I'm Melissa

Hi, I'm Melissa

Holistic Health Coach

 I help women feel good about food and their bodies without the constant battle of dieting. Your body wants you to feel good and is your best health advocate. Let's hang out and discover how to be well without dieting ever again. Thanks for being here!

Recent Posts

Easy Black Bean Tacos

I don't like to spend a lot of time in the kitchen most nights (Who's kidding, any night). It may seem like I'm always in the kitchen, but my goal is to always make a nutritious meal in the least amount of time. That's why I love using black beans to make easy dish's....

Quinoa Buddha Salad

You’re going to love this Quinoa Buddha Salad Bowl. I get inspired from foods that I eat while I’m out and about. This recipe was inspired from a quinoa salad that I got at a local grocery store. The salad had all the necessary ingredients to keep me full for a few...

7 ways to declutter for spring without spending money

Spring cleaning really should extend to more corners of our lives than the corners of our homes. Do you ever notice how fresh and light you feel when you clean your house for spring? Try it on your life in just one weekend, and you'll feel more refreshed than you can...

Your information is private

Crispy Tofu and Vegetable Stir Fry

Crispy Tofu and Vegetable Stir Fry

Crispy Tofu and Vegetable Stir Fry

Crispy Tofu and Vegetable Stir Fry

Tofu

Tofu is high in protein and contains all of the essential amino acids your body needs. It also provides fats, carbs, and a wide variety of vitamins and minerals. When shopping for tofu, look for organic, Non-Gmo tofu.

There’s a lot of debate whether or not tofu is safe and healthy because it contains anti-nutrients. However, I say the good benefits outweigh the bad, and if you eat it moderately as part of a vegetable heavy, balanced diet, then there’s room for delicious, crispy tofu.

 

Crispy Tofu and Vegetable Stir Fry

Prep Time15 mins
Cook Time30 mins
Course: Lunch, Main Course
Keyword: plant based, vegetarian
Servings: 4

Ingredients

  • 1 head of broccoli
  • 1 yellow pepper
  • 8-12 oz. frozen peas
  • 3 cups red cabbage
  • 14 oz. extra firm tofu
  • 4 cloves garlic
  • 1/3 red onion
  • 1 tablespoon avocado oil
  • 1 1/2 cups brown rice

Sauce

  • 1 tablespoon yellowbird sriracha
  • 3/4 cup toasted sesame oil
  • 1/2 cup liquid aminos
  • 2 tablespoons maple syrup

Instructions

  • Cook the rice.
  • Chop your vegetables into desired pieces and rinse.
  • Add the onion , garlic. and yellow pepper to a saute pan with the avocado oil, and warm on low/medium heat until fragrant, about 5 minutes.
  • Next add the red cabbage to the pan and cover and cook for 5 minutes on medium heat.
  • Next add the broccoli and the peas and cover and cook for 10 minutes on medium.
  • Add about 1 tablespoon each of liquid aminos and sesame oil and toss. Taste and add more if needed.

For the sauce:

  • Add the sriracha, sesame oil, maple syrup and liquid aminos to a mixing bowl and whisk until it emulsifies a bit.

Tofu:

  • Dry the tofu by patting it with a clean towel.
  • Chop the tofu into desired size and cook in the air fryer. I start with 6 minutes at 390 degrees and cook in 6 minute intervals until it crisps.
  • When the tofu is cooke, toss the tofu in the sauce until coated.
  • Serve the tofu over the veggies and rice. Use any remaining sauce for the dish.
  • Enjoy and message me with any questions.
  • Share your creation on your feed or stories and tag @wellthymel so I can see your version of this yummy dish.
Crispy Tofu and Vegetable Stir Fry
Hi, I'm Melissa

Hi, I'm Melissa

Holistic Health Coach

 I help women feel good about food and their bodies without the constant battle of dieting. Your body wants you to feel good and is your best health advocate. Let's hang out and discover how to be well without dieting ever again. Thanks for being here!

Recent Posts

Easy Black Bean Tacos

I don't like to spend a lot of time in the kitchen most nights (Who's kidding, any night). It may seem like I'm always in the kitchen, but my goal is to always make a nutritious meal in the least amount of time. That's why I love using black beans to make easy dish's....

Quinoa Buddha Salad

You’re going to love this Quinoa Buddha Salad Bowl. I get inspired from foods that I eat while I’m out and about. This recipe was inspired from a quinoa salad that I got at a local grocery store. The salad had all the necessary ingredients to keep me full for a few...

7 ways to declutter for spring without spending money

Spring cleaning really should extend to more corners of our lives than the corners of our homes. Do you ever notice how fresh and light you feel when you clean your house for spring? Try it on your life in just one weekend, and you'll feel more refreshed than you can...

Your information is private