Yam and Black Bean Soft Tacos

Yield 4

Pillar of Nutrition Lean on Protein & All in for Whole Grains

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Yam and Black Bean Soft Tacos

Turn yams and black beans into a simple, healthy dinner for the whole family with these delicious tacos!

Ingredients

Fresh Salsa

• 2 cloves garlic, minced
• 3 green onion, chopped
• 3 large ripe tomatoes, chopped
• ½ cup fresh cilantro, chopped
• 2 Tablespoons fresh lime juice
• Salt and pepper

Tacos

• 1 large red yam, scrubbed and cut into ¼ - inch cubes
• 1 ½ teaspoons cumin
• 2 teaspoons smoked paprika or 1 teaspoon chipotle if you like it hot!
• ½ teaspoon salt
• Pepper to taste
• 1 ½ Tablespoons vegetable oil
• 1 can black beans
• ½ cup cilantro, chopped
• ½ cup sour cream or nonfat plain yogurt
• Whole wheat tortillas or wraps
• More sour cream, salsa and/or guacamole, for topping

Directions

Salsa

1. Mince the garlic, chop the green onions, and the tomatoes.
2. Chop the cilantro, enough for the salsa and the tacos .
3. Juice the lime.
4. Combine all the ingredients in a medium bowl and mix well. Store refrigerated until ready to serve.

Tacos

1. Chop the yam into very small cubes, about ¼ -inch.
2. Toss the yam cubes with the cumin, smoked paprika (or chipotle), some salt and pepper and ½ tablespoon of vegetable oil.
3. Heat 1 Tablespoon vegetable oil over medium heat and add the yams.
4. Cook, stirring, until the edges are golden and the insides are tender, about 7-10 minutes. If the yams start to stick to the pan, add a couple of Tablespoons of water.
5. Add the beans and their juice to the skillet and heat until warmed through. Stir in the cilantro and sour cream. Heat until just warm.
6. Warm tortillas in a separate skillet or in the microwave.
7. Pile the yam and bean mixture and some salsa together on a tortilla. Top with additional sour cream, salsa, and/or guacamole. Roll up or fold and eat.

Notes

Variations to Try

• Try topping with avocado or guacamole
• Use nonfat plain yogurt instead of   sour cream
• Try sweet potato instead of yam

Something to Chew On

• What’s the difference between a sweet potato and a yam?
• How many countries/cultures eat tacos?
• What’s the difference between chopping, dicing and mincing

Nutritional information is approximate guide only, calculated using an online nutrition calculator. The facts are based on one pancake using one tbsp of mixture. Yields about 12 -15 pancakes.

Lean on protein, eat the rainbow