There is so much flexibility with this recipe because you can make up how ever many tacos you need, and then use the rest as dip with chips. That in itself is a great light lunch the next day if you add a piece of fruit and some sweetened green tea. If you just want to make a dip, cross the optional toppings off of your shopping list and only do steps 1-2 in the directions.
Ingredients:
30 oz(s) black beans -- or 2 c. dry
1/3 cup(s) salsa -- slightly drained if watery
1/3 cup(s) sour cream
12 corn tortillas
1.5 cup(s) cheddar cheese -- shredded
1 tomato(es) -- chopped small- optional
1 cup(s) spinach -- finely shredded or chopped- optional
1/2 cup(s) cilantro -- chopped fine- optional
3/4 cup(s) guacamole -- optional topping
Directions
Prep Work: Soak/Cook beans if not using canned. Chop toppings that you will use…see step #4.
1. Drain beans in a colander, pour into mixing bowl and mash with a spoon, potato masher or electric mixer paddle. (Warm beans mash much better!)2. Add salsa and sour cream.
3. Warm corn tortillas one at a time on a frying pan over medium heat until completely softened. Fold in half while warm and place in ovenproof dish covered with foil. When finished, fill tortillas with approximately 1/3 cup bean mixture. You can add any leftover ground beef or other meats you have. Top with grated cheese and cover with tin foil until ready to eat.
4. Serve with fresh cut tomatoes, cilantro, finely chopped lettuce or spinach, guacamole, salsa, olives, or any combination of the above..
Other Suggestions:* Use beans as a dip with tortilla chips.
* Spread a thin layer of teriyaki sauce on a pre-made pizza crust, then top with beans, cheddar cheese, cilantro, and sauted bell peppers for south of the border flavor.
“Legumes — a class of vegetables that includes beans, peas and lentils — are among the most versatile and nutritious foods available. Legumes are typically low in fat, contain no cholesterol, and are high in folate, potassium, iron and magnesium. They also contain beneficial fats and soluble and insoluble fiber. A good source of protein, legumes can be a healthy substitute for meat, which has more fat and cholesterol.”
http://www.mayoclinic.com/health/legumes/NU00260
