Black bean taco cups are the perfect size for small hands. From cutting to mashing to scooping and sprinkling, this recipe is full of fun and simple tasks for kids. The best thing about them are they are easy to customize. Serve toppings in little bowls and kids can create their own taco cups exactly how they would like.
As a vegetarian and predominately plant based family, we eat a lot of beans. When my daughter was 1 to 2 years old, she would eat black beans right out of the can. Now that she is 3, she is a little more selective. This is one of her favorite recipes and will happily eat 5 or 6 mini taco cups, dipped in salsa, by herself.
EASY 4-INGREDIENT RECIPE
- Whole wheat tortillas (regular flour work too)
- Black beans
- Dairy-free cheese (optional)
CUSTOMIZE YOUR BLACK BEAN TACO CUPS
Use whatever toppings your family likes! Some ideas are:
- Sour Cream
GET ON THE BEAN BANDWAGON
If there was one food people should eat more of, beans would be right up there at the top of the list. Beans are:
- full of fiber, a nutrient almost all Americans don’t eat enough of. Fiber not only helps with a healthy gut and proper digestion, people who eat a lot of fiber have lower rates of heart disease, diabetes and cancer. Unfortunately, only 5% of kids eat enough fiber.
- part of the vegetable and the protein food group. Like animal sources of protein, beans are a good source of protein, iron and zinc. However, like plant foods, black beans are high in fiber and full of healthy plant compounds called phytochemicals. They are also low in fat and sodium, cholesterol free, and packed with other healthy nutrients too, like potassium and folate.
Look for low sodium varieties and drain and rinse beans before you use them to wash away additional sodium.
- A child sized potato masher helps little hands as they mash up the black beans. However if you don’t have one, a fork will work fine.
- 24 count mini muffin tin (if you only have a regular sized tin, increase the size of the tortilla rounds to 4 to 5 inches each).
- 3 inch cookie cutter or biscuit cutter to cut out tortilla rounds. If you don’t have one close to that size, use the empty can of black beans, just make sure you wash, dry and remove the lid first. The can doesn’t cut as well as a cookie cutter, so offer your child scissors to help cut out if needed.
HOW TO MAKE BLACK BEAN TACO CUPS
Preheat oven to 350 degrees. Lightly grease a mini muffin tin.
Empty a can of beans into a bowl. Add 1 teaspoon of cumin. Using a child sized potato masher or fork, mash up the mixture until most of the beans have been mashed.
Cut out 24 tortillas rounds using an approximately 3 inch cookie cutter, biscuit cutter or the empty can of beans. Each 8 inch tortilla will make 4 to 5 small tortilla rounds.
Place each tortilla round into the bottom of the muffin tin and push down.
Scoop a rounded teaspoon of bean mixture into each tortilla and sprinkle with approximately 1/2 teaspoon of non-dairy cheese.
Bake for 10 minutes. Remove from oven and let cool for 10 minutes. Scoop out the taco cups with a spoon.
Serve with toppings and let your family customize their taco cups.
PREPARE AHEAD WHEN COOKING WITH KIDS
To make the cooking experience as pleasant and stress free as possible, get everything ready ahead of time, except what you want your child to help with. This is especially important for younger children who tend to have less patience and shorter attention spans. Preparing ahead of time makes cooking more fun and reduces the frustration for you and your child.
Feel free to modify tasks based on your child’s ability. They can help a little or a lot – it’s up to you! And remember, cooking with kids takes longer than cooking alone.
Mini Black Bean Taco Cups
- 24 count mini muffin tin
- child sized masher or fork
- teaspoon measuring spoon
- mixing bowl
- 6 8-inch whole wheat tortillas
- 1 15 oz can of black beans
- 3/4 cup dairy-free cheese shreds
- 1 tsp cumin
- Preheat oven to 350 degrees. Lightly grease a muffin tin.
- Empty a can of beans into a bowl. Add 1 teaspoon of cumin. Using a child sized potato masher or fork, mash up the mixture until most of the beans have been mashed.
- Cut out 24 tortillas rounds using a 3 inch cookie cutter, biscuit cutter or the empty can of beans. Each 8 inch tortilla will make 4 to 5 small tortilla rounds.
- Place each tortilla round into the bottom of the muffin tin and push down.
- Scoop 1 rounded teaspoon of bean mixture into each tortilla round and sprinkle with approximately 1/2 teaspoon of non-dairy shredded cheese.
- Bake for 10 minutes. Remove from oven and let cool for 10 minutes.
- Scoop out the taco cups with a spoon. Serve with toppings and enjoy.
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