Lemon-herb tofu with Mediterranean rice
Herb-roasted tofu with rice, courgette and parsley.
About 45 min · 470 kcal · 31 g protein per serving
Vegan
Black bean and sweetcorn tacos with avocado and lime
Black beans with sweetcorn, avocado and lime in warm corn tortillas.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 20 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm a third of the beans crushed is enough to bind the filling
- Photograph the finished tacos
- Time
- About 27 min
- estimated
- Serves
- 2
- see below
- Energy
- 570 kcal
- per serving
- Protein
- 20 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
No regulated allergens in the ingredients as listed. Check the labels on packaged ingredients:
- black beans. The record is for a reduced-salt tin. Standard tins carry more sodium; rinsing removes some of it.
- corn tortillas. Corn tortillas are usually maize only, but some are packed with wheat; check the label.
Cooking steps
Soften the diced onion in the oil over medium heat for 6 minutes, then add the cumin and cook for 30 seconds.
Add the drained black beans and the sweetcorn and warm through for 5 minutes.
Press about a third of the beans against the side of the pan with a spoon and stir the crushed ones back through.
Warm the tortillas in a dry pan, 20 seconds a side, and keep them under a cloth.
Slice the avocado and fill the tortillas with the beans, avocado, lime juice and coriander.
The useful detail
Crush about a third of the beans into the pan. It gives the filling something to hold itself together with, which is the difference between a taco you can eat and one that empties into your lap.
Make it work for you
One serving is Two tacos with half the avocado. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Flour tortillas instead of corn
Softer and more pliable. Corn tortillas are naturally gluten-free and flour ones are not.
Per serving: about 45 kcal more, about 1 g more protein, about 3 g more fat.
Allergens: Flour tortillas add gluten.
Kidney beans instead of black beans
Larger and softer. Nutrition is not recalculated for this swap.
Leave out the avocado
Much lighter and drier. Add a spoonful of yoghurt instead if you want something cool.
Allergens: Yoghurt adds milk.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A plant dinner where beans and corn tortillas together reach a reasonable protein figure, and the avocado supplies the fat that makes it satisfying.
| Energy | 570 kcal |
|---|---|
| Protein | 20 g |
| Fat | 19 g |
| of which saturates | 3 g |
| Carbohydrate | 88 g |
| of which sugars | not calculated |
| Fibre | 25 g |
| Sodium | 500 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| onion | 100 g | FDC 170000Onions, raw | 40 kcal | 1.1 g |
| rapeseed or other neutral oil | 9 g | FDC 172336Oil, canola | 81 kcal | 0.0 g |
| ground cumin | 2 g | FDC 170923Spices, cumin seedFoodData Central records cumin seed; ground cumin is the same seed, milled. | 8 kcal | 0.4 g |
| black beans | 400 g | FDC 175238Beans, black, mature seeds, canned, low sodium | 364 kcal | 24.1 g |
| sweetcorn | 200 g | FDC 169214Corn, sweet, yellow, canned, whole kernel, drained solids | 134 kcal | 4.6 g |
| corn tortillas | 120 g | FDC 173241Tortillas, ready-to-bake or -fry, corn, without added salt | 266 kcal | 6.8 g |
| avocado | 150 g | FDC 171705Avocados, raw, all commercial varieties | 240 kcal | 3.0 g |
| lime juice | 30 g | FDC 168156Lime juice, raw | 8 kcal | 0.1 g |
| fresh coriander | 15 g | FDC 169997Coriander (cilantro) leaves, raw | 3 kcal | 0.3 g |
| Whole recipe | Divided by 2 | 1145 kcal | 40.5 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. of which sugars could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. Keep the filling and the tortillas separate, and slice the avocado fresh.
- In the freezer
- Freezing keeps food safe indefinitely; the texture is best if it is eaten sooner rather than later.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Creamy roasted pepper tofu pasta
Pasta in a smooth roasted pepper and silken tofu sauce.
About 25 min · 355 kcal · 18 g protein per serving
Vegan