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Three black bean and corn tacos with lime crema, cilantro and lime wedges
DinnerLunchVegetarianGluten-free

Black Bean & Corn Tacos

Smoky black beans, charred corn and lime crema in warm corn tortillas. 14g fiber, 19g protein and 170mcg folate per serving. Taco Tuesday, upgraded.

14g Fiber19g Protein170mcg Folate110mg Magnesium
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Prep15 min
Cook15 min
Calories450 kcal
Serves4

Key nutrients per serving

By The Recipe Seeker Kitchen

Updated 2026-09-17

Ingredients

4 servings

Instructions

5 steps · about 30 minutes total

  1. Char the corn

    Sear the corn in a dry hot skillet 4-5 minutes until charred in spots. Set aside. Those browned bits are pure flavor.

  2. Smoky beans

    In the same skillet with olive oil, cook the onion 3 minutes, add garlic, smoked paprika and cumin for 30 seconds, then the black beans and a splash of water. Simmer 5 minutes and lightly mash a third of the beans for creaminess.

  3. Lime crema

    Stir the lime juice and a pinch of salt into the Greek yogurt. Thin with a teaspoon of water if needed.

  4. Warm the tortillas

    Char the tortillas directly over a gas flame or in a dry skillet, 30 seconds per side. Keep them wrapped in a clean towel so they stay pliable.

  5. Assemble

    Fill each tortilla with beans and corn, drizzle with lime crema, and top with cotija and cilantro. Serve with lime wedges.

Why this helps

Fiber without trying

Most people get barely half the fiber they need. These tacos smuggle in 14 g (half a day's worth) inside a meal that tastes like a treat, not a health project. The bean-corn-tortilla trio also covers folate and magnesium, two minerals that quietly run hundreds of bodily processes.

All about FiberAll about ProteinAll about FolateAll about Magnesium

Nutrition facts

per serving · % DV
  • Calories 450 kcal23%
  • Protein 19g38%
  • Total Carbohydrate 70g25%
  • Dietary Fiber 14g50%
  • Total Sugars 6g12%
  • Total Fat 12g15%
  • Sodium 520mg23%

Vitamins & minerals

  • Iron 2.8mg16%
  • Calcium 190mg15%
  • Magnesium 110mg26%
  • Potassium 680mg14%
  • Vitamin C 16mg18%
  • Folate 170mcg43%
  • Zinc 2mg18%

*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 4).

Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.

Questions, answered

Are black bean tacos high in fiber?
Very. 14 g per serving (3 tacos), which is half the 28 g daily value. The beans, corn and corn tortillas all contribute.
How do I keep corn tortillas from breaking?
Warm them properly (30 seconds per side in a dry hot skillet or directly over a flame) and keep them wrapped in a towel. Cold tortillas crack; warm ones bend.
Can I make these vegan?
Yes: skip the cotija (or use a vegan feta) and use a cashew or coconut-yogurt crema. The beans already carry the protein and fiber.
Canned vs. dried black beans?
Canned are fine. Rinse them well to cut sodium by about 40%. Dried beans (soaked overnight, simmered 45-60 min) have better texture and slightly more magnesium.
How do I meal-prep tacos?
Prep the components, not the tacos: beans and corn keep 4 days refrigerated, crema 5 days. Warm tortillas and assemble fresh. Assembled tacos go soggy within an hour.
Can I use flour tortillas?
You can, but corn tortillas are the nutritional pick here: more fiber, and nixtamalized corn adds calcium (190 mg per serving in this recipe).
How spicy are they?
Not spicy. Smoked paprika and cumin are smoky, not hot. Add pickled jalapeños or hot sauce at the table for heat.
What sides go with black bean tacos?
A simple cabbage-lime slaw adds crunch and vitamin C, or serve with Mexican-style cauliflower rice to keep it low-carb-ish.

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