Looking for an easy way to make taco night a little healthier without sacrificing flavor? Adding this one plant-based staple to your ground meat boosts protein and fiber while perfectly complementing the taco flavor.
A simple can of black beans can transform taco night from a meat-heavy meal into a balanced, plant-forward dinner you can feel good about. Plus, it only adds about $1 to the total cost of the dish.
Dietitian Tip of the Day: Add Black Beans To Your Taco Meat
Mixing beans with ground beef, chicken or turkey is a simple strategy that boosts nutrition while stretching your protein. Not only will it save you money, but it will also help keep you full and satisfied.
Black beans are naturally rich in plant-based protein, fiber and iron, nutrients that are beneficial for muscle growth, digestion and energy. And they add a creamy texture that blends seamlessly into taco filling.
Why It Matters
Traditional taco meat is high in protein, but it lacks fiber. This important nutrient supports digestion, helps regulate blood sugar, and keeps you full, and most Americans don’t get enough of it.
Just a half-cup of black beans provides about 8 grams of fiber and 8 grams of protein. As a bonus, black beans contain other essential nutrients, like iron, magnesium and antioxidants, that support overall health.
Finally, adding black beans to your meal can reduce the amount of ground meat needed, saving you money, calories and fat.
How to Get Started
Incorporating black beans into taco night couldn’t be easier.:
Drain and rinse one can of black beans.
Stir them into your cooked and seasoned taco meat during the last 1-2 minutes of cooking, evenly coating the beans in the seasoning.
If you prefer the beans blended into the filling, mash them with a wooden spoon.
Serve your tacos with your favorite toppings, like lettuce, pico de gallo, sliced radish, diced red onion or avocado, for more plant power.