Healthy Foods & Recipes: Black Beans and Red Bell Peppers

Black beans and red bell peppers. These two Tex-Mex staples work together beautifully to enhance nutrition and flavor.

Why Do Black Beans and Red Bell Peppers Need Each Other?

1. Iron Absorption Boost – Black beans are a great plant-based source of iron, but it’s non-heme iron, which is harder for the body to absorb. The high vitamin C content in red bell peppers significantly enhances iron absorption, making the beans a more powerful nutrient source.
2. Gut-Healthy Fiber Duo – Black beans are packed with prebiotic fiber, which feeds good gut bacteria. Red bell peppers add extra fiber and hydration, supporting digestion and keeping things moving smoothly.
3. Antioxidant Powerhouse – Black beans contain anthocyanins and flavonoids that fight inflammation, while red bell peppers provide beta-carotene and vitamin C, forming a strong defense against oxidative stress.
4. Protein + Vitamin C for Muscle Recovery – The plant protein from black beans supports muscle repair, and the vitamin C from red bell peppers aids collagen production, helping with joint and muscle health.

Healthy Tex-Mex Recipe: Black Bean & Red Pepper Tacos with Avocado Lime Crema

Ingredients (Serves 4)

• 1 can (15 oz) black beans, drained and rinsed
• 1 red bell pepper, thinly sliced
• 1 small red onion, thinly sliced
• 1 tsp olive oil
• 2 cloves garlic, minced
• 1 tsp cumin
• 1/2 tsp smoked paprika
• 1/2 tsp chili powder
• 1/4 tsp sea salt
• Corn tortillas

For the Avocado Lime Crema:

• 1 ripe avocado
• Juice of 1 lime
• 1/4 cup Greek yogurt (or dairy-free alternative)
• 1 small garlic clove, minced
• 1 tbsp chopped cilantro
• Pinch of sea salt

Instructions

1. Sauté the veggies – Heat olive oil in a skillet over medium heat. Add red onion and bell pepper, cooking for 3-4 minutes until softened. Stir in garlic, cumin, smoked paprika, chili powder, and salt. Cook another minute.
2. Warm the black beans – Add the black beans to the skillet, stirring to coat them in the spices. Cook for 3 minutes until heated through.
3. Make the crema – Blend avocado, lime juice, Greek yogurt, garlic, cilantro, and salt until smooth.
4. Assemble tacos – Warm tortillas and fill them with the black bean and red pepper mixture. Drizzle with avocado lime crema and top with extra cilantro.
5. Enjoy! Serve with a side of fresh salsa or a simple cabbage slaw for extra crunch.

This dish is high in fiber, rich in antioxidants, loaded with plant protein, and perfectly Tex-Mex approved!