Everybody loves tacos! And these are perfect for #MeatFreeMonday.
Refried beans is a dish of cooked and mashed beans and is a traditional staple of Mexican and Tex-Mex cuisine. The beauty of refried beans is that you can jazz them up with so many beautiful spices and flavours. Even people who aren’t the biggest fan of beans will love this dish.
Adding vegetable atchar to the mix adds a uniquely South African twist to this delicious Mexican dish.
2 Tbsp neutral flavoured coconut oil
1 large brown onion, chopped
1 bunch of fresh coriander, stems and leaves separated
2 garlic cloves, crushed
5cm thumb of ginger, grated
5cm thumb fresh turmeric, grated (or 1 tbsp good quality turmeric powder)
1-2 red chilies, chopped
1 Tbsp chili powder
¼ tsp garlic powder
¼ tsp onion powder
¼ tsp crushed red pepper flakes.
¼ tsp dried oregano
1 Tbsp smoked paprika
1 Tbsp whole cumin seeds
1 Tbsp whole coriander seeds, slightly crushed
1 Tbsp brown sugar
Sea salt & black pepper
2 Tbsp tomato paste
1 tin black beans
1 tin Italian tomatoes
1 red pepper, chopped
½ cup vegetable stock
½ a head of iceberg lettuce, chopped
1 box of taco shells (4-6 per person)
Preparation 15 minutes
Cooking time 20 minutes
Preheat the oven to 180°C.
Place a large frying pan on high heat, add the coconut oil. Once melted and hot add the chopped onions, chopped coriander stems and fry for 3 minutes. Then add all the spices and fry for 5 minutes, then add the crushed garlic, grated ginger, and chili. Once they have started caramelizing add the tomato paste and fry for another minute; season generously with sea salt and black pepper.
Thoroughly rinse and drain the beans and add to the pan, fry for 3 minutes. Then with a potato masher, mash the beans until most are smooth – I like leaving a few beans whole. Then add the boiling vegetable stock and tinned tomatoes and simmer for 15 minutes, until the sauce is reduced. Right at the end add the chopped red pepper.
While the sauce is reducing, chop all the fresh veggies and take them to the table. Carefully heat the tacos in the oven, following the instructions on the pack. Once everything is ready it’s time to DIY your tacos.
PS: Eat immediately as you don’t want the tacos to go soggy.