Equipment
Ingredients
Vegetables & Aromatics
- 400 g zucchini or summer squash, diced into 1cm cubes
- 250 g cherry tomatoes, halved
- 100 g red onion, finely diced
- 2 garlic, minced
- 15 g fresh cilantro, chopped
- 1 lime, cut into wedges
Pantry & Spices
- 240 g black beans, cooked, rinsed and drained
- 30 ml olive oil
- 2 g ground cumin
- 2 g chili powder
- 1 g smoked paprika
- 2 g salt
Serving
- 12 corn tortillas
- 120 g goat cheese, crumbled
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 444 kcal
- Protein
- 17 g
- Carbohydrates
- 55 g
- Fat
- 19 g
- Fiber
- 12 g
- Sugar
- 7 g
- Sodium
- 467 mg
- Saturated Fat
- 8 g
- Monounsaturated Fat
- 6 g
- Polyunsaturated Fat
- 2 g
- Potassium
- 628 mg
- Calcium
- 200 mg
- Iron
- 3.4 mg
- Magnesium
- 98 mg
- Phosphorus
- 446 mg
- Zinc
- 1.8 mg
- Vitamin A
- 212 mcg
- Vitamin C
- 19 mg
- Vitamin E
- 2.0 mg
- Vitamin K
- 7 mcg
- Vitamin B6
- 0.3 mg
- Thiamin
- 0.18 mg
- Riboflavin
- 0.15 mg
- Niacin
- 1.7 mg
- Folate
- 47 mcg
- Water
- 122 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Drain and thoroughly rinse the black beans in a colander to remove excess sodium and starch. Shake dry.
Heat olive oil in a large skillet over medium heat (approx. 175°C/350°F). Add the diced red onion and sauté until softened and translucent.
Stir in the minced garlic, cumin, chili powder, and smoked paprika. Cook for 30 seconds until fragrant, being careful not to burn the garlic.
Add the diced squash and salt. Increase heat to medium-high and sauté, stirring occasionally, until the squash is tender-crisp and lightly browned.
Add the black beans and halved cherry tomatoes to the pan. Cook gently until the beans are heated through and the tomatoes just begin to soften and release their juices.
Remove from heat. Stir in half of the chopped cilantro and a squeeze of fresh lime juice.
Warm the corn tortillas. You can do this directly over a gas flame for a few seconds per side for char, or in a dry skillet over high heat.
Divide the vegetable mixture among the warm tortillas. Top with crumbled goat cheese and remaining cilantro. Serve immediately with extra lime wedges.
Chef's Notes
- To ensure this is truly low-sodium, rinse the canned beans very thoroughly; this can reduce sodium content by up to 40%.
- Don't skip warming the corn tortillas. Cold corn tortillas are brittle and likely to break. Toasting them makes them pliable and enhances the corn flavor.
- For a smoky depth, let the squash sit undisturbed in the pan for a minute or two to develop a sear before stirring.
- If you cannot find 'summer squash' specifically, standard green zucchini or yellow zucchini work perfectly interchangeably.
Storage
Refrigerator: 3 days — Store filling separately from tortillas and cheese.
Reheating: Reheat filling in a skillet over medium heat until warm; warm fresh tortillas separately.
Troubleshooting
Filling is watery/soggy
Cause: Tomatoes were cooked too long or squash released too much water without high enough heat
Fix: Use a slotted spoon to serve the filling, leaving excess liquid in the pan
Prevention: Cook squash over medium-high heat to sear rather than steam; add tomatoes at the very end
Cultural Context
While tacos originate from Mexico, this version embraces the 'Calabacitas' (little squash) tradition common in Mexican and Southwestern cuisine, which typically combines squash, corn, peppers, and onions. The addition of goat cheese provides a modern twist, replacing the traditional Cotija or Queso Fresco with a tangier, creamier profile.
