There is a quick version of this recipe if you are on the go and then the full fledged flavorful version that roasts the veggies. Nutritionally, this dish is off the charts.
Black beans are chalked full of phytonutrients, even up there near many vegetables levels including an outstanding source of three anthocyanins (type of flavonoid). This is why I make a double batch of the smoky beans.
This recipe has the optimal cooking method for cabbage, raw. It allows most release of the superpowered sulforaphanes that cruciferous veggies get their notoriety from.
The other superpower in this recipe are the roasted peppers. By roasting the peppers (red or orange) you get more lycopene from cooking than would be in the raw form.
Prep time: 20 min
Cooking time: 50 min for roasting, if sautéing veggies then 30 min
Servings: 3 – 4
cruciferous – raw cabbage
red and orange – cooked red or orange peppers
beans – cooked black beans
herbs & spices – cumin, cilantro
allium: cooked red onion
- 2 cups frozen corn, thawed
- 2 Tablespoons virgin olive oil, divided into 1 + 1 Tablespoons
- 2 Tablespoons lime juice (2 small limes squeezed)
- 1/4 teaspoon salt, divided into 1/8 + 1/8 teaspoons
- 2 teaspoons ground cumin
- 1/4 teaspoon black pepper, divided into 1/8 and 1/8 teaspoons
- 2 bell peppers, red or orange, cored and thinly sliced
- 1 large red onion, sliced (be sure to include the outer rings as much as possible)
- 1 1/2 teaspoon smoked paprika (regular paprika is fine too)
- 1-15 ounce can black beans rinsed and drained
- 2 cups chopped green cabbage
- 1 cup cilantro, roughly chopped
- 3 Tablespoons distilled white vinegar (fine to substitute rice or white wine vinegar)
- 2 teaspoons sugar
- 1 avocado, peeled, pitted and chopped (optional)
- 8 flour tortillas
- If doing the roasting method, preheat over to 425’F. If instead the quicker sautéing method, wait to heat up pan and note quick method below. To make first layer, in a large bowl toss together corn, 1 Tablespoon oil, lime juice, 1/8 tsp salt, cumin, 1/8 tsp pepper, bell peppers and onion. Then spread on a large baking sheet.
- For second layer, in a second large bowl, toss together remaining 1 Tablespoon oil, paprika, 1/8 tsp. salt and black beans. Spread beans on a second baking sheet.
- Put both baking sheets in the oven. At 20 minutes take out the beans, they should be dry and just crisp. Rotate the vegetable baking sheet pan and toss the veggies. Bake them another 20 minutes until golden brown and soft (total 40 – 45 minutes for vegetables).
QUICK METHOD: To save time, don’t cook the beans or veggies. Instead, after tossing with seasonings heat up the beans 1 minute in microwave and sauté the veggies until soft in a large skillet, approximately 3 minutes on medium high heat.
- While veggies bake or are sautéing, toss together the third layer. In a medium bowl cabbage, cilantro, vinegar, 1/8 teaspoon salt, and 1/8 teaspoon pepper.
- Inside each tortilla scoop roasted (or sautéed) veggies, top with cabbage salad, beans and avocado. Fold over and enjoy!
Note: I like to make a double batch of each layer and use throughout the week for lunches and dinners on the go. Avocado does not save well, so use all of it up the first time you serve and cut another avocado when you eat leftovers throughout the week.