Low Sodium Black Bean Tacos Recipe (Vegetarian) (2024)

FAQs

Can you eat tacos on a low sodium diet? ›

The key to keeping the meal low sodium is: (1) sodium-free taco shells and hot sauce or salsa, all of which are from Trader Joe's; and (2) adding a lot of low-sodium vegetables to your meat filling (or making it completely vegetarian!) to cut down the sodium from the meat. First, the filling.

They retain their shape in cooking, and they're perfect for sides, salads, adn salsas. Our low sodium black beans have the same taste adn feel, but with less sodium at only 140mg per serving.

Pinto beans are a great substitute for black beans, especially in Mexican dishes. Pinto beans are slightly creamier than black beans and have a more earthy flavor, but they can still provide a similar protein-rich base for your dishes.

Burritos and tacos

Smart swaps: Use whole-grain corn tortillas (just 5 mg of sodium each) and fill with grilled chicken or a mild white fish. Choose low-sodium canned beans, and top burritos and tacos with chopped vegetables and salsa.

Subway is one of the top low sodium fast food restaurants that offers a variety of low sodium fast food options. Opt for the Veggie Delite Salad, which contains only 230 mg of sodium. Customize your meal by avoiding high-sodium toppings like pickles, olives, and certain dressings.

Jones and John R. Mount, both from the department of food science and technology at the University of Tennessee, presented “Sodium Reduction in Canned Bean Varieties by Draining and Rinsing.” Jones and Mount showed that draining and rinsing are effective ways to reduce the sodium content of canned beans.

Black beans are naturally low in sodium and contain potassium, calcium, and magnesium, all of which have been found to decrease blood pressure naturally. Be sure to purchase low sodium canned options and still drain and rinse to further reduce sodium content.

Cooking with canned beans is quick and convenient, but many canned bean products have sodium added to help preserve them. For this reason, choose reduced- or low-sodium canned black beans.

Goodson explains that this healthy Taco Bell treat is a "vegetarian-friendly menu option that is packed with 10 grams of protein, 6 grams of fiber, and antioxidants from the black beans. It also contains cheese to provide additional protein and calcium.

Are black beans better than pinto beans for tacos? ›

Pinto beans are primarily used in Mexican and Southwestern food. You can find them in spreads, dips, burritos, wraps, tacos and quesadillas. The most popular form of pinto beans is refried beans. Black beans, on the other hand, are mostly used in Latin American, Caribbean, Creole and Cajun food.

Ground Beef

Rather than clogging your innards with heaps of fat, the black bean provides a clean healthier alternative, but still with plenty of punch. With only a 5g difference in protein provided per 100g its clear that the beany benefits outweigh the cholesterol cons!

What is the best black bean alternative for tacos, enchiladas, and burritos? Use pinto beans or kidney beans! For a bean-free option, I'd go for tofu or cauliflower.

Canned black beans are a versatile, ready-to-use ingredient that you can use to boost the nutrient content of many dishes. They're a rich source of plant-based protein and fiber. This makes them a weight-loss-friendly food that may also help you manage blood sugar levels and lower your risk of heart disease.

Spoiler alert: It's a tie! They are both incredibly healthy. The nutrition differences between black beans vs. pinto beans are almost negligible, and they both provide plenty of protein, fiber, vitamins, minerals, and antioxidants.

The taco or fajita shell usually contains little sodium, whether hard or soft; it is the meat that carries the greatest volume of sodium. A 3 tbsp. serving of seasoned ground beef for tacos or a 3 oz. serving of chicken for fajitas can contain up to 400 mg of sodium.

Order up: heart healthy swaps

Corn tortillas are more natural and less processed, making them a good source of fiber and magnesium (great for maintaining healthy muscles), not to mention they are significantly lower in calories, saturated fat, sodium and sugar compared to flour tortillas.

Ground beef is naturally low in sodium with about 75mg sodium per 4-oz. serving (3).