Tag: Black Beans

High-Protein Ground Turkey Taco Bowl with Sweet Potato & Black Beans

High-Protein Ground Turkey Taco Bowl with Sweet Potato & Black Beans

Posted on by Amy MS, RD, LDN

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High-Protein Ground Turkey Taco Bowl with Sweet Potato & Black Beans

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High-Protein Ground Turkey Taco Bowl with Sweet Potato & Black Beans

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Yield: 4 Servings 1x
  • Diet: Gluten-Free
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Description

High-Protein Ground Turkey Taco Bowls are bursting with bold, savory flavor and make meal prep exciting. Tender turkey, smoky roasted sweet potatoes, black beans, and melty cheddar come together in a bowl that’s hearty, satisfying, and packed with protein. Top with avocado, salsa, or Greek yogurt for a customizable lunch or dinner that’ll keep you full and energized all week.

Ingredients

Units Scale

Main Ingredients:

  • 1 1/2 lb Lean Ground Turkey
  • 2 cups Black Beans, drained and rinsed (~1 1/2 cans)
  • 3 cups Sweet Potato, peeled and diced into 1/2-inch pieces (about 2 medium sweet potatoes)
  • 4 cups Mixed Greens or Spinach
  • 1 cup Cheddar Cheese, shredded

Spices for Sweet Potatoes:

  • 1/2 tsp Chili Powder
  • 1/2 tsp Cumin
  • Smoked Paprika
  • 1/4 tsp Kosher Salt
  • 1/4 tsp Black Pepper

Spices for Turkey Taco Seasoning:

  • 1 1/2 tsp Chili Powder
  • 3/4 tsp Cumin
  • 1/2 tsp Smoked Paprika
  • 1/2 tsp Onion Powder
  • 1/2 tsp Garlic Powder
  • 1/2 tsp Dried Oregano
  • 1/2 tsp Kosher Salt
  • 1/4 tsp Black Pepper

Optional Toppings:

  • Salsa
  • Hot Sauce
  • Greek Yogurt
  • Avocado

Instructions

Roast the Sweet Potatoes:

  1. Preheat oven to 425° F. Cover a large sheet tray with foil and set aside.
  2. Pour 2 tsp olive oil onto the sheet tray, then add the diced sweet potato.
  3. Season the sweet potatoes with 1/2 tsp chili powder, 1/2 tsp smoked paprika, 1/4 tsp cumin, 1/4 tsp salt and 1/4 tsp black pepper.
  4. Stir together to evenly coat the potatoes. Roast for 20-25 minutes stirring halfway, until the sweet potatoes are tender and lightly caramelized. 

Cook the Ground Turkey:

  1. Heat a large skillet over medium heat. Add 2 tsp olive oil.
  2. Add the ground turkey and cook, breaking it into small crumbles, until fully browned (7-8 minutes).
  3. Add the spices, 1 1/2 tsp chili powder, 3/4 tsp cumin, 1/2 tsp smoked paprika, 1/2 tsp onion powder. 1/2 tsp garlic powder, 1/2 tsp dried oregano, 1/2 tsp salt and 1/4 tsp pepper.
  4. Stir to combine and cook for another 1-2 minutes for the spices to season the meat. 

Assemble the Bowls:

  1. Divide the 4 cups of greens into 4 containers.
  2. Top each with 1/4 of the turkey mixture, then 1/2 cup of the rinsed black beans.
  3. Next add 3/4 cup of the roasted sweet potatoes to each container or bowl. Top with 1/4 cup cheese per serving.
  4. Seal with an airtight lid and place into the refrigerator until you are ready to enjoy.

Equipment

Notes

  • When you are ready to eat, heat the bowls in the microwave for 2-3 minutes, top with any additional toppings you like (my fav is a little hot sauce!) and enjoy!
  • Dishes will keep well in the refrigerator for 3-4 days. 
  • Prep Time: 10 Minutes
  • Cook Time: 25 Minutes
  • Category: Dinner, High Protein, Lunch, Meal Prep
  • Method: Roast, Skillet
  • Cuisine: Mexican

Nutrition

  • Serving Size: 1
  • Calories: 594
  • Sugar: 4.7g
  • Sodium: 832mg
  • Fat: 25g
  • Carbohydrates: 44g
  • Fiber: 12g
  • Protein: 52g
  • Cholesterol: 149mg

Did you make this recipe?

Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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Greek Yogurt Layered Taco Dip

Greek Yogurt Layered Taco Dip

Posted on by Amy MS, RD, LDN

Greek Yogurt Layered Taco Dip

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Greek Yogurt Layered Taco Dip

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN
  • Total Time: 10 minutes
  • Yield: 24 Servings 1x
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Description

Greek Yogurt Layered Taco Dip is a lighter, protein-packed take on classic, layered taco dip! With refried black beans, crisp veggies, cheddar cheese, and creamy Greek yogurt, it’s perfect for parties, meal prep, or an easy weeknight dinner. Big flavor, better ingredients!

Ingredients

Scale
  • 1 can, 15oz Refried Black Beans
  • 2 cups, Greek Yogurt
  • 1 1/2 tbsp Homemade Fajita Seasoning (or sub taco seasoning)
  • 1 Large Tomato, diced
  • 1/4 cup Pickled Jalapeño or Banana Peppers (optional but excellent!)
  • 2 cups Baby Spinach, chopped
  • 1 – 1 1/2 cups Grated Sharp Cheddar Cheese
  • 2 tbsp Scallions, minced (optional)

Instructions

  1. Spread the refried black beans evenly in the bottom of a 9×13 pan.
  2. Next, in a medium sized bowl, add the Greek Yogurt and fajita seasoning or taco seasoning. Mix together to combine. Then, spread the mixture evenly over top of the black beans.
  3. Top with diced tomato, pickled jalapeño or banana peppers (if using), chopped spinach, and finally, cheddar cheese. Sprinkle scallions on top if using.
  4. Cover and place into the refrigerator until ready to enjoy.
  5. Serve with sliced veggies and tortilla chips, enjoy!
  • Prep Time: 10 Minutes
  • Category: Appetizer, Snack
  • Method: No Cook
  • Cuisine: Mexican

Nutrition

  • Serving Size: 1/2 cup
  • Calories: 84
  • Sugar: 2g
  • Sodium: 461mg
  • Fat: 3g
  • Carbohydrates: 8g
  • Fiber: 2g
  • Protein: 8g
  • Cholesterol: 8mg

Did you make this recipe?

Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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Taco Salads in a Jar

Taco Salads in a Jar

Posted on by Amy MS, RD, LDN

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Taco Salads in a Jar

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Taco Salads in a Jar

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 2 reviews

  • Author: Amy MS, RD, LDN
  • Total Time: 10 minutes
  • Yield: 2 Salads 1x
  • Diet: Vegetarian
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Description

Taco Salads in a Jar are an easy and delicious meal prep! With layers of beans, veggies and the simplest dressing these salads will elevate your lunch game!

Ingredients

Units Scale
  • 4 tbsp Salsa
  • 4 tbsp Greek Yogurt
  • 1 Can, 15oz Black Beans, drained and rinsed
  • 1 cup Frozen Corn
  • 1 Orange Bell Pepper, diced
  • 1 pint Cherry Tomatoes, sliced in half lengthwise
  • 1–2 tbsp Jarred Jalapenos
  • 1 cup Romaine Lettuce
  • Optional: 1/2 cup Crushed Taco Shell, 1/4 cup Shredded Cheddar Cheese

Instructions

  1. Set out two large mason jars.
  2. Pour 2 tbsp salsa into the bottom of each jar. Top with 2 tbsp Greek Yogurt.
  3. Add 1/2 of the rinsed black beans to each jar.
  4. Next add 1/2 cup frozen corn to each jar.
  5. Top the corn with half of the cherry tomatoes and 1-2 tbsp jalapenos.
  6. Finally, top each jar with 1/2 cup Romaine lettuce.
  7. Seal your jars with lids and pop them into the refrigerator until you are ready to enjoy!

Equipment

  • Prep Time: 10 minutes
  • Category: Lunch, Salad
  • Method: No-Cook
  • Cuisine: Mexican

Nutrition

  • Serving Size: 1 Salad
  • Calories: 317
  • Sugar: 11g
  • Sodium: 664mg
  • Fat: 2.5g
  • Carbohydrates: 60g
  • Fiber: 17g
  • Protein: 19g
  • Cholesterol: 4.4mg

Did you make this recipe?

Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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Black Bean & Sweet Potato Enchiladas

Black Bean & Sweet Potato Enchiladas

Posted on by Amy MS, RD, LDN

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Black Bean & Sweet Potato Enchiladas

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Black Bean & Sweet Potato Enchiladas

Black Bean & Sweet Potato Enchiladas

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy RD, LDN
  • Total Time: 55 minutes
  • Yield: 12 Enchiladas 1x
  • Diet: Vegetarian
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Description

These enchiladas are sure to be your next weeknight favorite dinner! Black Bean & Roasted Sweet Potato Enchiladas are packed with flavor and fiber in each bite.

Ingredients

Units Scale

Roasted Sweet Potatoes:

  • 1 Large Sweet Potato, peeled and small diced to 1/2″ inch
  • 2 tsp Olive Oil
  • 1/4 tsp Ground Cumin
  • 1/4 tsp Chili Powder
  • 1/4 tsp Smoked Paprika

Enchiladas:

  • 2 cans, 15 oz Black Beans, drained and rinsed
  • 1 Red Bell Pepper, diced
  • 2 Scallions, diced
  • 1 cup Cheddar Cheese, Grated
  • 1 tsp Chili Powder
  • 1/2 tsp Ground Cumin
  • 1/2 tsp Smoked Paprika
  • 1/4 tsp Onion Powder
  • 1/4 tsp Garlic Powder
  • 1/4 tsp Kosher Salt
  • 10–12 Flour Tortillas, about 8-inches in diameter

Instructions

Roasted Sweet Potatoes:

  1. Preheat your oven to 400° F. Get out a large sheet tray and set aside.
  2. Place your diced sweet potato on the sheet tray, then add spices and mix together with clean hands or a spatula.
  3. Pop the sweet potato sheet tray into the oven and roast for 20-25 minutes until nicely browned, stirring halfway.

Enchiladas:

  1. Prepare a 9×13 baking dish by coating it in nonstick spray. Set aside.
  2. While the sweet potato roasts, mix up the enchilada filling. Into a large bowl add all the filling ingredients, black beans, bell pepper, scallions, grated cheese, chili powder, cumin, paprika, onion powder, garlic powder and salt. Give the mixture a stir with a spoon or spatula.
  3. After the sweet potato has roasted and cooled slightly, add to the black bean mixture and give the filling mixture one more mix with your spoon.
  4. Next roll up the enchiladas. Place one tortilla on your work surface, add 1/2 cup of enchilada filling to one end of the tortilla, then carefully, lift up the end of the tortilla to fold it over the filling and then roll it up and place into your baking dish. Continue with the remaining filling and tortillas.
  5. Turn your oven down to 350 F and bake the enchiladas for 25-30 minutes until they just start to brown and crisp at the edges.
  6. Top with your favorite toppings such as a dollop of Greek Yogurt, salsa, guacamole and a dash of hot sauce. Enjoy!

Equipment

Notes

  1. Nutrition facts are for 2 enchiladas, without toppings.
  • Prep Time: 25 min
  • Cook Time: 30 min
  • Category: Dinner
  • Method: Bake
  • Cuisine: Mexican

Nutrition

  • Serving Size: 2 Enchiladas
  • Calories: 160
  • Sugar: 8g
  • Sodium: 485mg
  • Fat: 11g
  • Carbohydrates: 21g
  • Fiber: 12g
  • Protein: 7g
  • Cholesterol: 9mg

Did you make this recipe?

Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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Black Bean Brownies with Peanut Butter Swirl

Black Bean Brownies with Peanut Butter Swirl

Posted on by Amy MS, RD, LDN

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Black Bean Brownies with Peanut Butter Swirl

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Black Bean Brownies with Peanut Butter Swirl

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

  • Author: Amy RD, LDN
  • Total Time: 30 minutes
  • Yield: 16 Brownies 1x
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Description

Black Bean Brownies are fudgy and rich with a hint of peanut butter, a delicious dessert!

Ingredients

Units Scale

Brownie Batter:

  • 1 Can, 15 oz Black Beans, Drained and Rinsed (no, or low-sodium if you can find it)
  • 1/2 cup Maple Syrup
  • 2 Eggs
  • 2 Tbsp Olive Oil
  • 1/4 tsp Espresso Powder
  • 1/4 tsp Kosher Salt
  • 1 tsp Baking Powder
  • 1/4 cup Cocoa Powder
  • 1/4 cup Oat Flour
  • 1/2 cup Chocolate Chips

Peanut Butter Swirl:

  • 1/2 cup PBFit Peanut Butter Powder
  • 4–5 tbsp Soy Milk (or milk of your preference)

Instructions

  1. Preheat your oven to 350° F and spray an 8×8 inch pan with nonstick spray, then set aside.
  2. To the bowl of a food processor, add the black beans and maple syrup. Process until smooth.
  3. Next, add the two eggs and process again.
  4. Then, add the olive oil, espresso powder, salt, baking powder, cocoa powder and oat flour and process again to combine all ingredients.
  5. Next, remove the blade from the food processor, scrape down the batter and add the chocolate chips, stirring with a spatula.
  6. Then, pour the batter into your prepared pan and set aside while you make the peanut butter swirl.
  7. To a medium size bowl, add the PBFit and 5 tablespoons of milk. Whisk together. The consistency should be a little thinner than regular peanut butter. If it is too thick, add another tablespoon of milk.
  8. To make the swirl, drop dollops of the PBFit mixture onto the brownie batter, spreading them evenly over top of the batter. Then, using a butter knife, start from one corner and drag the knife through the batter and PB from one end of the pan to the other. Continue going back and forth until you reach the other side of the pan. Then, rotate the pan 90 degrees to create swirls in the other direction. Again, start from one corner and go up and back, snaking your way across the batter. Continue until you get the look that you like.
  9. Place the brownies into the oven and bake for 20 minutes until they are set.
  10. Allow brownies to cool for 15 minutes before digging in. Enjoy!

Equipment

  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: Dessert
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 Brownie
  • Calories: 132
  • Sugar: 11g
  • Sodium: 146g
  • Fat: 5g
  • Carbohydrates: 18g
  • Fiber: 2g
  • Protein: 4g
  • Cholesterol: 26mg

Did you make this recipe?

Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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Black Bean, Corn & Tomato Salad with Spicy Avocado Lime Dressing

Black Bean, Corn & Tomato Salad with Spicy Avocado Lime Dressing

Posted on by Amy MS, RD, LDN

When you use these links, we may earn a small commission at no extra cost to you—thanks for helping us keep things going!

Black Bean, Corn & Tomato Salad with Spicy Avocado Lime Dressing

Black Bean, Corn & Tomato Salad with Spicy Avocado Lime Dressing
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Black Bean, Corn & Tomato Salad with Spicy Avocado Lime Dressing

Black Bean, Corn & Tomato Salad with Spicy Avocado Lime Dressing

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy RD, LDN
  • Total Time: 15 minutes
  • Yield: 8 Servings 1x
  • Diet: Vegan
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Description

Black Bean, Corn & Tomato Salad is a simple summer salad with fresh flavors and a spicy avocado lime dressing.

Ingredients

Scale
Black Bean, Corn & Tomato Salad
  • 2 Ears Fresh Corn
  • 1 pt Cherry Tomatoes
  • 1 Cucumber
  • 1/4 cup Scallions
  • 1 Can Low-Sodium Black Beans (15oz), drained and rinsed
Spicy Avocado Lime Dressing
  • 1 Avocado
  • 1 Garlic Clove
  • 1/4 cup Basil
  • 1/4 tsp Kosher salt
  • 1/4 tsp Ground Black Pepper
  • 1/4 cup Greek Yogurt
  • 1 1/3 cups Water
  • 2 tbsp Olive Oil
  • 2 tbsp Jarred Jalapeño (add up to 1/4 cup for extra spice!)

Instructions

Make the Dressing:
  1. Place all ingredients into a food processor (or blender). Blend until smooth. You may need to add additional water to get the dressing to the consistency you like. Taste the dressing and add additional jalapenos if you like some heat! Using a spatula, scoop the dressing into a mason jar or a container with a lid. Set aside.
Make the Salad:
  1. Prep your veggies. Start with the corn, shuck and rinse each corn cob. Stand the corn cob up on a cutting board and using a knife slice down against the cob, cutting the kernels off. Rotate the cob to cut off the next section of kernels, repeat for both ears of corn then place the corn into a large bowl.
  2. Slice the cherry tomatoes in half and place into the mixing bowl with the corn. Peel the cucumber, slice in half lengthwise and using a spoon, remove the seeds. Then half lengthwise into thirds, line up your thirds and cut horizontally making 1/2 inch cuts. Place cucumber into bowl with corn and tomato. Trim the ends off the scallions and then mince and add to your other veggies.
  3. Add the black beans to the corn, tomatoes and cucumber. Mix together with a large spoon. Add 1/4 of the dressing to the salad and mix together. Taste and add additional dressing to your preference. Enjoy!
 

Equipment

  • Prep Time: 15
  • Category: Appetizer, Lunch, Mediterranean, Salad, Sides, Snack
  • Method: No Cook

Nutrition

  • Serving Size: 1/8 Serving
  • Calories: 172
  • Sugar: 3g
  • Sodium: 230mg
  • Fat: 9g
  • Carbohydrates: 19g
  • Fiber: 6.5g
  • Protein: 6g
  • Cholesterol: 0mg

Did you make this recipe?

Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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