Plasker Family & Performance Chiropractic
100 Year Lifestyle Chiropractor in Marietta GA 30068

Black Bean Mash with Whole-Wheat Tacos

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Yield: 6 Servings

Total Time: 30 Minutes

Prep Time: 10 Minutes

Cook Time: 20 Minutes


6 whole-wheat tacos
3 cups homemade black beans
1/2 teaspoon vegan Worcestershire
1 tablespoon minced garlic
1 teaspoon dried onion powder
1/2 teaspoon cumin
2 cups vegetable stock
2 bay leaves


Combine all ingredients in a small pot and bring to a gentle boil; lower heat and simmer for about 20 minutes or until water is absorbed. Mash with a potato masher, discarding bay leaves. Spoon the mixture into tacos and serve.

Nutrition Information per Serving

Calories: 685; Total Fat: 32.7 g; Carbs: 61.1 g; Dietary Fiber; 7.1 g; Sugars: 0.2 g; Protein: 38.9 g Cholesterol: 87 mg; Sodium: 645 mg


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