Beef & Bean Tacos
Recipe type: Dinner
Serves: 6
One 3 ounce serving of lean beef has 10 essential nutrients in just about 170 calories, including zinc and selenium (important for immune health), protein, iron, and vitamins B6 and B12, riboflavin, choline, and phosphorous. 93% lean ground beef is lower in calories, fat, saturated fat and sodium and higher in high-quality protein than meat substitutes. Oh, and this recipe has 7 grams of fiber, which makes me (and my microbiome) very happy!
  • 1 pound 93% lean ground beef
  • 2 teaspoons ground cumin
  • 1 teaspoon chipotle chili powder or chili powder
  • 12 taco shells or soft corn tortillas
  • One 15½-ounce can black beans, drained and rinsed
  • 1 medium carrot, peeled and shredded on the large holes of a box grater (about ½ cup)
  • ⅔ cup salsa
  • ½ cup chopped fresh cilantro, optional (or more, if you love it)
  • ½ cup shredded reduced-fat Cheddar cheese
  • Topping options: Cilantro, fresh mint, shredded cheese, diced tomato, shredded cabbage, diced or sliced avocado, sliced green onion, plain Greek yogurt
  1. Heat the oven to 350°F.
  2. Place a large nonstick skillet over medium-high heat. Add the meat, cumin, and chili powder, and cook, stirring frequently and breaking up the large pieces, until no longer pink, about 5 minutes. (If there is excess fat in the pan, drain it.)
  3. While the meat cooks, bake the taco shells according to package directions. When done, remove from the oven and set aside.
  4. When the meat is done, add the beans, carrot, salsa, cilantro, as desired, and cheese and stir to combine. Cook until the cheese melts and the mixture is heated through, 1 to 2 minutes.
  5. Stuff into taco shells or arrange over soft (heated) corn tortillas. Set out your favorite toppings, so everyone at your table can customize their tacos.
The recipe yields 4 cups of taco filling, so use ⅓ cup filling per taco.
Nutrition Information
Serving size: 2 tacos Calories: 325 Fat: 11.5g Saturated fat: 4g Carbohydrates: 30g Sodium: 355mg Fiber: 7g Protein: 25g
Recipe by Lizs Healthy Table at