Monday, March 25, 2013

Break for Spring with Black Bean, Kale and Avocado Tacos

Vegan and Gluten Free: Black Bean and Avocado Tacos
This past week, the Cowie Clan enjoyed a fun-filled week in Orlando Florida with Nana and Grandpa J. A spring break in the true sense: a few days of fresh warm spring air, a welcome break from the late winter we’ve been having (and continue to have) in the Midwest.

As with most vacations, our week was full of indulgence and vacation-food overload. Our day at Epcot was no exception. I was in heaven at Epcot's Flower and Garden Festival Garden Marketplace. The World Showcase had kiosks with spring-inspired small plates of nibbles from around the world. In front of each kiosk there was a small garden featuring fresh edibles from the menu. Of course I had to try something from just about every kiosk! My favorite had to be the Cottage in the United Kingdom. They served Waterkist Farms Heirloom Tomatoes with house-made Mozzarella, Minus 8 Vinegar and Basil and a Trio of tiny Trifles: Chocolate, Berry, and Ginger and Tea flavors.

By the end of the trip, it was time to get back on track and back to reality. Black Bean, Kale and Avocado Tacos were a perfect finish to a magical week. With south-of-the-border flavors and ingredients, these tacos are light, yet filling. Kale, avocado, black beans and sunflower seeds are the main ingredients, all super duper healthy. Although completely vegan and gluten-free, the tacos are satisfying and didn’t leave us feeling like we were missing out on anything.

Now back in the Lou, the kids are delighted to have an unexpected additional day of Spring Break with weather that in no way resembles spring. Our awesome memories of flip flops, sunscreen and sunglasses will have to get us through the ten inches of snow piled up on the porch. And the hope that the warm spring air will soon be here as well.

Vegan and Gluten Free: Black Bean, Kale and Avocado Tacos (recipe adapted from

  • 2 avocados
  • 2 garlic cloves, minced
  • 3 Tbsp. fresh lime juice
  • 2 tsp. cumin
  • salt and pepper to taste
  • 8 taco shells (certainly tortilla chips or corn tortillas would work well too)
  • 3 cups fresh kale, chopped
  • 2 cups black beans (Bellews Creek Farm, Hillsboro, MO) or 1 can rinsed black beans would be a super fast option
  • 1 cup toasted sunflower seeds
  • 1 Tbsp. finishing salt (we used Cyprus black lava sea salt purchased in Downtown Disney but any course salt would do just fine)
Cooking Directions
  1. Mash avocado in a medium bowl. Mix in garlic, lime juice, cumin, salt and pepper.
  2. Bake taco shells according to box directions.
  3. Divide avocado mixture among shells, top with kale, black beans and sunflower seeds. Season with a course finishing salt.
until next time...


  1. What beautiful tacos! Sounds very refreshing and fulfilling. Thanks for sharing :)

    Happy Blogging!
    Happy Valley Chow

  2. Hello! I stumbled upon your blog as I was exploring some of the blogs my own blog's readers follow, and I just loved this post. I think my readers would really love this recipe for kale & black bean tacos, too! I'd like to invite you to participate in my blog's link-up party to celebrate the end of National Nutrition Month - feel free to check it out and share one of the delicious, healthy recipes you've been enjoying this past month!


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