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Mediterranean Diet Cumin Black Beans Tacos Recipe

Mediterranean Diet Cumin Black Beans Tacos Recipe By Registered Dietitian Maya Oueichek, MBA, RDN

Black beans, a pantry staple cherished in the Mediterranean diet, stand as a versatile and shelf-stable protein source. They are a favored plant protein source, known for being both nutritious and delicious. This Cumin Black Beans Tacos recipe is easy to make, and I highly recommend adding it to your next Meatless Monday recipe list.

Mediterranean Diet Cumin Black Beans Tacos Recipe

Why you should try this Mediterranean Diet Cumin Black Beans Tacos Recipe?

Vegetarian with Plant-Based Protein: These tacos offer a satisfying plant-based protein option, showcasing the versatility of black beans. Perfect for vegetarians or anyone looking to incorporate more plant-based proteins into their diet.

Easy Preparation: With simple steps and readily available ingredients, this recipe is a breeze to prepare. It's a quick and flavorful solution for those busy days when you want a nutritious meal without spending hours in the kitchen.

Low Sodium: This can be a great low-sodium recipe if you follow my recipe instructions.


Mediterranean Diet JaMediterranean Diet Cumin Black Beans Tacos Recipelapeño Cheddar Savory Oatmeal Recipe

  • 1 cup cooked black beans (if using canned, opt for low sodium and rinse well)

  • 1/4 cup water

  • 1 tbsp olive oil

  • 1 tsp cumin seeds

  • 1 tsp chipotle seasoning

  • 1/2 cup shredded cabbage and carrot mix

  • 2 corn tortillas

  • 1/4 avocado, sliced

  • 2 tbsp non-fat Greek yogurt

  • Hot sauce (optional) homemade fermented hot sauce

Total Nutrition:

Calories: 550 per serving

Protein: 25 grams.

Fat: 20 grams

Carbohydrates: 70 grams

Fiber: 21 grams.

*Disclaimer: This analysis provides a rough estimate and may vary slightly based on factors such as specific brands of ingredients and preparation methods.


  1. Heat olive oil in a medium pot over medium heat. Add cumin seeds to infuse the hot oil, then add chipotle seasoning.

  2. Add black beans and water to the pot, cooking together until the water is evaporated.

  3. Warm up your corn tortillas.

  4. Assemble your taco by layering: tortilla, shredded cabbage and carrot mix, cumin black beans, avocado slices, and a dollop of Greek yogurt.

  5. Top with cumin seeds and chipotle seasoning for garnish. Serve with a side of fermented hot sauce for an extra kick.

Nutrition Benefits of Black Beans:

Rich in Fiber: Black beans are a fantastic source of dietary fiber, promoting digestive health and aiding in weight management.

Plant-Based Protein: An excellent plant-based protein source, black beans contribute to muscle repair and overall body maintenance.

Heart Health: With their low saturated fat content and the presence of potassium, black beans support heart health, aligning perfectly with the Mediterranean diet's focus on cardiovascular well-being.

Other Mediterranean Diet Taco Recipe:


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