- 1 tbsp vegetable oil
- 1 lbs lean ground beef (5% fat)
- 1 onion, chopped
- 3 cloves garlic, pressed
- 2 tbsp cumin
- 2 tsp dried coriander
- 1 tsp chilli powder
- 1 tsp oregano
- 2 tbsp tomato paste
- 125ml/1/2cup water
- salt to taste
- 170g/1cup canned black beans, blended in food processor or blender see recipe notes for substitutions
Heat the oil in a large pan and saute the chopped onions over low heat for 5-7 minutes, then add the pressed garlic and cook for 30 seconds longer. Add the ground beef and brown until no longer pink. (Drain the fat if not using lean beef.)
To the beef add the cumin, dried coriander, chilli powder, oregano, tomato paste and water with a pinch of salt, turn the heat up and bring to a boil, then lower the heat, cover with a lid and let it simmer for 15 minutes.
Process the black bean with the liquid in a blender or food processor until smooth. Add to the beef and let it simmer uncovered for 10 minutes longer until most of the liquid has been absorbed by the beef. Taste the taco meat and add more salt if necessary.
Any beans will work in place of black beans. I have successfully used red kidney beans, butter beans and chickpeas.
You can also used refried beans.
I prefer using extra lean beef but feel free to use 10% fat beef or higher if desired.
Calories: 259kcal | Carbohydrates: 14g | Protein: 28g | Fat: 10g | Saturated Fat: 5g | Cholesterol: 70mg | Sodium: 321mg | Potassium: 734mg | Fiber: 4g | Sugar: 2g | Vitamin A: 380IU | Vitamin C: 7.6mg | Calcium: 74mg | Iron: 6.1mg