Slow Cooker Black Bean Tacos with Mango and Avocado

January 26, 2012 · 1 comment

Adapted from Fresh from the Vegetarian Slow Cooker

In the dead of winter, I have a harder time passing off meatless meals. My carnivorous boys take one look at the plate and wonder where the rest of the meal has gone. One way to combat this issue is to turn it into tacos (always considered a “real” meal at this house)! This slow cooker recipe was not intended to be wrapped in tortillas, but it seemed like a natural given the flavors. Served with a side of brown rice, sweet mangoes and cool avocado, I successfully turned something that would have been given the snub into a weeknight hit.

1 tablespoon olive oil
1 small yellow onion, finely chopped
1 red bell pepper, seeded and finely chopped
1 celery stalk with leaves, finely chopped
3 garlic cloves, minced
1 jalapeno, seeded and minced
1 teaspoon minced fresh ginger root
1 bay leaf
1 teaspoon ground cumin
1/2 teaspoon ground allspice
1/4 teaspoon dried oregano
2 – 15.5 oz. cans black beans, drained and rinsed
1/2 cup water
1/2 teaspoon brown sugar
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
6 whole wheat flour tortillas
2 ripe mangoes, peeled and diced
1 ripe avocado, thinly sliced
Chopped cilantro, for serving (optional)

In a large skillet, heat the olive oil over medium heat. Add the onion, bell pepper, celery, garlic and jalapeno. Saute for about 5 minutes, or until slightly softened. Add the ginger, bay leaf, cumin, allspice and oregano. Cook for another minute. The spices should be fragrant. Remove the skillet from the heat.
Transfer the softened vegetables and spices into a slow cooker. Add the beans, water, brown sugar, salt and pepper. Stir to combine, then cook on low for 6 hours. Taste for seasoning and adjust as needed.
Serve with warm tortillas on the side.
Quick Tips
1. There is absolutely no heat to this dish whatsoever despite the jalapeno. I thought there would be a mild kick but there was truly nothing. I let you know this mostly to say don’t leave it out. I believe it adds to the flavor of the dish, which was pretty tame. If you are looking to add heat, I suggest including the seeds and/or adding a second jalapeno.
2. I liked rolling the rice up with the beans right into the tortilla. This made it seem more like a burrito.

Preparation time: 20 minute(s)

Cooking time: 6 minute(s)

Number of servings (yield): 4