Black Bean and Pepita Tacos with Handmade Tortillas by Chef Martina Russial

Tacos are a versatile and wonderful dish that you can change depending on what’s in season near you. They are fresh, filling, and fun to make!

Come and join Holistic Chef Instructor Martina Russial for an online cooking demo on Thursday, May 22  from 3pm to 4pm Pacific Time. Learn why tacos are a wonderful any-time meal, and how to make delicious gluten free, grain free, and vegan tacos!

Chef Martina will show you how to make cassava flour tortillas and a delicious plant-based filling that is satisfying, high in protein, and won’t break the bank!

Tacos are a Convenient, Fun Food You Can Fill with Anything You’d Like

Tacos are one of my favorite foods, and I feel like I’m not alone in that sentiment! What I love about tacos is that they are a convenient, fun food you can fill with anything you’d like.

Versatility in food makes it so much easier to access. Is the price of beef too high? Are you cooking for someone with a gluten allergy? A dairy allergy? You can adjust your fillings and even the tortillas themselves to be flexible for different diets.

Spices and Seasonings Create Flavor at the Base of Your Taco

The taco recipe I’ve shared uses cassava flour and tapioca starch to create a flexible and delicious grain free tortilla. It also contains some wonderful spices and seasonings to create flavor at the base of your taco.

Cassava flour is naturally high in fiber, grain free, and gluten free so it can be a beneficial and versatile ingredient to use when cooking or baking for those following a specific diet.

Black Beans and Soaked Pumpkin Seeds Create a Meaty and Robust Texture

The filling is made with black beans and soaked pumpkin seeds to create a meaty and robust texture while also being a complete plant-based protein. Pumpkin seeds are a wonderful source of zinc and soaking them increases the bioavailability of this mineral which can be harder to absorb from plant-based sources.

Black beans and pumpkin seeds are also less expensive ingredients, which makes this meal very economical as well.

The spices and fresh vegetables allow you to eat the rainbow in a convenient bite! I love fresh tomatoes and peppers in the middle of summer, adding pumpkin in the fall and fresh herbs and onions in the spring.

Finally, the garnishes you choose can elevate your tacos to new heights depending on what you like, what’s in season, and what pairs well with your main filling.

Cooking is About Inspiration

Cooking is about inspiration. It’s about change, flexibility, comfort, and joy. And what is more joyful than a simple and convenient food that can change with you as your tastes change?

I hope you can join me in making this recipe and exploring the wonderful world of tacos that will unfold before you!

Check out the recipe below or learn more about Chef Martina and the rest of the Holistic Chef Team by visiting our faculty page.

Black Bean and Pepita Tacos with Handmade Tortillas

Recipe by Martina Russial

INGREDIENTS

Cassava Tortillas

• 1 cup cassava flour
• 2 tbsp tapioca starch
• ½ tsp salt
• 1/2 tsp turmeric powder
• ¼ tsp cumin
• ½ tsp garlic powder
• ¾ tsp smoked paprika
• 1 tbsp avocado oil
• ¾ cup warm water

Black Bean and Pumpkin Seed Filling

• ½ cup green pumpkin seeds or pepitas, soaked for 1 hour and chopped up in food processor
• 1 tbsp avocado oil
• 1 large red onion, small dice
• 2 cloves garlic, minced
• ½ tsp garlic powder
• ½ tsp onion powder
• ½ tsp smoked paprika
• ¼ tsp Mexican oregano
• ¼ tsp cumin
• ¼ tsp red chili powder
• 1 jalapeno, small dice
• 2 cups black beans, cooked
• 1 medium tomato, small dice with juice and seeds
• Salt and black pepper to taste

Black Bean and Pumpkin Seed Filling

• Avocado
• Cilantro
• Diced tomato
• Pumpkin seeds
• Fresh red onion, sliced

INSTRUCTIONS

Cassava Tortillas

1. Whisk dry ingredients together in a large bowl until well combined.
2. Add in avocado oil and about 2/3 of the warm water.
3. Mix together with your hands until all of the dry ingredients are moistened, and you have a tender dough.
4. Add more water as needed.
5. Cover with a damp dish towel and let rest for about 15 minutes.
6. Cut dough into 6 equal sized pieces and roll into balls.
7. Use a tortilla press or rolling pin and parchment sheets to press or roll out your tortillas. These will make a good 6” tortilla and be about the thickness of a quarter.
8. Preheat your griddle or a cast iron pan to high heat.
9. Lay the tortillas on the hot griddle and allow to cook for about 1 minute on each side, or until tortillas are cooked and a little puffy.
10. Remove from heat and wrap in a dry dishcloth to steam the tortillas and make them more tender.
11. Use right away, or place in an airtight container and refrigerate for up to 1 week. Freeze for up to 2 months.

Black Bean and Pumpkin Seed Filling

1. Heat a large pan, add oil, and sauté onions and garlic until softened.
2. Add in spices and pumpkin seed mixture.
3. Add in jalapeno, black beans, and tomato and cook for 3-5 minutes or until everything is heated thoroughly.

Assembling the Tacos

Add black bean mixture to warm tortillas and top with avocado, jalapeno, tomatoes, cilantro, and a squeeze of lime juice. Enjoy!