Black Bean Tacos with Golden Corn
Warm corn tortillas cradle gently seasoned black beans and sweet, golden corn. Fresh cilantro and ginger bring a bright finish without overpowering the filling.
Fits Celiac, Hashimoto's, GERD and 16 more diets
Plan your dinnersGluten checks every recipe for everyone at your table. Free.
Ingredients
- 2 cups canned black beans, no added salt, rinsed and drained
- 8 gluten-free corn tortillas
- 1 cup corn kernels, thawed if frozen
- 1 tbsp olive oil
- ¼ cup fresh cilantro, finely chopped
- 1 tsp fresh ginger, finely grated
- ¼ cup water
Method
- Warm tortillas in a dry skillet until pliable; keep covered.
- Heat oil, then cook corn until lightly golden.6 min timer
- Stir in beans, ginger and water; simmer until warm and tender.5 min timer
- Set aside the kids' share; mash its beans and corn gently.Kids’ plate comes out here
- Mash remaining beans lightly, then fold in cilantro.
- Fill tortillas with the bean mixture and serve warm.
Kids’ plate: Black Bean Tacos
On the plate: Soft corn tortillas with mashed beans and corn.
Make it a game: Make a little taco boat and let the corn be its golden treasure. Add the filling one spoonful at a time.
Set it aside at step 4, before the grown-ups’ sauce or spice goes on.
Why it works
- Hashimoto's thyroiditis: Gluten-free corn tortillas, beans and fresh herbs; no soy or seaweed.
- Low-histamine: Freshly cooked beans, corn and cilantro, with no citrus, vinegar or fermented sauce.
- Gluten-free: Gluten-free corn tortillas and plain beans keep wheat, barley and rye out.
- Anti-inflammatory: Beans, corn, olive oil and fresh cilantro make the filling.
- Pregnant: Nothing in this dish is raw, unpasteurised or alcoholic.
- Toddler (1–3): Soft mashed beans and corn with small, soft tortilla pieces make an easy-to-pick-up plate.
- Kid (4–12): Mild bean-and-corn tacos with familiar tortillas.
Celiac check: watch for hidden gluten in soy sauce, stock, malt vinegar and seasoning blends, and oats that aren’t certified. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: Hashimoto's recipes, GERD recipes, PCOS recipes, Anti-inflammatory recipes, Low-histamine recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, Diabetes recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Vegetarian recipes, Vegan recipes, Low-GI recipes, Kid-friendly recipes, One pan recipes, Quick recipes, Gluten-free dairy-free recipes, Gluten-free Mexican recipes.