Healthy Butternut Squash Tacos with Black Beans
13 February 2017 | 2 comments
These Healthy Butternut Squash Black Bean Tacos are gut friendly – made with soaked beans (to reduce anti-nutrients and improve bioavailability of minerals), authentic corn tortillas (gluten free), beet sauerkraut (probiotics) and finished with a creamy raw cashew aioli (dairy free).
Healthy tacos! Need I say more? I’ll admit these are a little fiddly – only because the beans and aioli have been prepared from scratch – however – all flavours come together so beautifully that it makes it all so worth it.Healthy Butternut Squash Black Bean Tacos – drizzled with a dairy free aioli. Recipe here! Click To Tweet
I have posted separate recipes for both the Refried Black Beans and the Creamy Raw Cashew Aioli – only because they can be used in different ways to complement other recipes – so just keep that in mind if you go to print this recipe out.
Refried Black Beans provide a fantastic source of both protein and fibre, particularly indigestible fibre that acts as a prebiotic in the large colon. They are a good source of the minerals iron and zinc, though soaking is paramount in order to reduce the inhibitory phytates.
Nori Guacamole is my take on the classic – I’ve added a large torn sheet of toasted nori to the mix. My only question is – why didn’t I think of this earlier? Because, avocado and nori, d’uh.
Anyway, the nori complements the flavour whilst sneaking in some valuable minerals – particularly iodine. Avocado, as we know, is a fabulous source of heart-healthy monounsaturated fats.
Butternut squash is a great source of beta-carotene, the precursor to vitamin A. Red radish, according to Macrobiotic principles, is useful for clearing excess mucous and phlegm.
Beetroot sauerkraut provides a pop of colour and health-promoting probiotics, thus contributing to overall gut and immune health. It is incredibly easy to make yourself from scratch, however, if using store bought, seek an unpasteurised brand.
Raw Cashew Aioli makes for a tasty topping, and is a great dairy free alternative to cheese. Finally, corn tortillas are naturally gluten free – I always like to source organic when buying corn products.
If you feel overwhelmed at the multiple elements, just think, the leftovers! There will be loads of leftover beans, and ample cashew aioli – perhaps some freshly smashed avo the next day and you’re done.
The recipe for the beans is also rather large, meaning, a stash of something healthy to re-heat mid-week when you’re working late.
Finally – feel free to sub out the corn tortillas for a cos lettuce leaf, as a lighter option. You may also like to try my Raw Tacos recipe out here, for something a little different.
Enjoy, fellow taco lovers!
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Healthy Butternut Squash Black Bean Tacos
These Healthy Butternut Squash Black Bean Tacos are gut friendly – made with soaked beans (to reduce anti-nutrients and improve bioavailability of minerals), authentic corn tortillas (gluten free), beet sauerkraut (probiotics) and finished with a creamy guacamole. Makes 8 Tacos.
- 8 authentic corn tortillas
- ½ butternut squash about 2 cups cubed
- drizzle extra virgin olive oil
- 1/3 cup beet sauerkraut as an alternative, finely shredded fresh red cabbage
- 2 small radishes sliced thin on a mandolin
- 1 heaped cup refried black beans see notes for link to recipe or use canned beans
- 2 avocados medium-large
- ½ red onion finely sliced
- 1 bunch fresh coriander/cilantro chopped
- 5g sheet toasted nori torn
- juice of one lime
- 1 teaspoon cumin powder
- pinch fine sea salt
- black pepper to taste
- 2 tablespoons scallions/spring onions sliced, to serve
- Pre-heat oven at 180˚C (356˚F). Peel and dice the butternut, then lightly coat in olive oil. Space them out in a baking tray and roast till golden, approximately 30 minutes.
- In a dry frying pan, heat the corn tortillas one at a time – or warm in the oven.
Spoon a couple of tablespoons each of the refried black beans and nori guacamole over the centre of each tortilla, then top with roasted butternut, sliced radish, a teaspoon or more of beet sauerkraut, a drizzle of raw cashew aioli (see notes) and a sprinkle of fresh coriander.
Smash the avocado on plate with a fork, then add all other ingredients and mix to combine.
Sprinkle a few slices of spring onions over the top to finish.
- The recipe for the classic refried black beans can be found here.
- You can also use tinned beans.
- Find a recipe for cashew aioli here.
- Nutrition panel is an estimate only.