Our Low FODMAP Sweet Potato Tacos with Black Beans are a perfect vegetarian dinner packed with flavor, texture and color! Just look at the images. Even meat eaters go crazy for these – and when you drizzle with the Avocado Lime Crema? You’ll be in Tex-Mex heaven. And if you use a vegan yogurt for the crema, they are easily made vegan!
Inspirational Tacos
Our friends at Fody brought my attention to similar tacos at Ambitious Kitchen, and in fact, I developed a version for Fody, which you can see on their site. That one takes advantage of Fody products like their Taco Sauce and Taco Seasoning.
I knew I wanted to come up with a from-scratch version for us because they are just THAT GOOD and I want you to be able to make them anytime!
Ingredients For Low FODMAP Sweet Potato Tacos with Black Beans and Avocado Lime Crema
The ingredients are very basic, but let’s highlight a few of the more important ones:
Are Sweet Potatoes Low FODMAP?
Our tacos use a combination of no FODMAP potatoes and low FODMAP sweet potatoes. Did you think sweet potatoes were high FODMAP? They actually have low FODMAP serving sizes!
Monash University has lab tested sweet potatoes. They are low FODMAP at ½ cup portions of 75 g. That is a nice size serving size! But maybe not enough to fill our tummies in these tacos, so I have combined them with no FODMAP potatoes for bulk and additional flavor.
By combining these two kinds of potatoes, cut into small cubes with Low FODMAP Garlic-Infused Oil and spices and roasting in a hot oven, their part of the filling is easily made.
Let’s Talk About Garlic-Infused Oil
If you spend any time around here, you know I have a pet peeve. When I am cooking Indian food or Asian or Tex-Mex, as with this recipe, I often want garlic but not the flavor of olive oil! Please use Low FODMAP Garlic-Infused Oil made with vegetable oil. It will best allow the cumin and oregano and chiles shine in this dish. If you don’t want to make your own, we suggest Tourangelle. I always have a few in our Test Kitchen pantry.
Use Canned & Drained Black Beans
Beans are a fantastic protein source for everyone and especially for vegetarians and vegans. Monash University and FODMAP Friendly have lab tested many types for FODMAP levels, so we do have great primary resources for understanding what we can try.
FODMAP Friendly gives them a “Fail” at ½ cup (150 g) and we do not know if they were canned, whether they were drained or whether they were cooked from dry. Monash tells us that canned, drained black beans are Green Light low FODMAP at 40 g or about ⅙ cup. This might not sound like a lot, but it does allow us to incorporate them into dishes, such as these Low FODMAP Sweet Potato Tacos with Black Beans. Our serving size comes down to 35 g per serving.
Choose Your Tortillas Wisely
Some brands of corn tortillas are softer and more “foldable” than others. Also, freshness counts; the fresher the more pliable they are. You might have to try a few brands to see which ones work best for you.
Also, Monash has lab tested corn tortillas that contain gums, as well as those that do not, and both have low FODMAP serving sizes. Corn tortillas that do contain guar gum, as an example, might be more flexible and worth a try.
This article reviews many brands and discusses their levels of flexibility.
Please review our article, Is Corn Low FODMAP? for a deeper dive into this versatile ingredient.
How To Make Low FODMAP Sweet Potato Tacos with Black Beans
First step is to cube the potatoes and sweet potatoes and toss with spices, herbs and Garlic-Infused Oil.
Then scatter them out on a sheet pan in an even layer and roast in a hot 400°F (200°C) oven until tender and a bit crisp around the edges.
While the potatoes are roasting, you can make your bean/cabbage filling and your Avocado Crema. Below you can see the simple combo of drained, canned black beans, sliced red cabbage, scallion greens and cilantro. Once the potatoes are done, they will be combined with this mixture.
For the Avocado Lime Crema, you can use a food processor or a bender. I prefer a blender for a super smooth sauce. Here is a peek down into the blender carafe. Simply add enough water to create a fluid, flowy texture.
I put the sauce into a squirt bottle to drizzle on top of our tacos! But you could drizzle from a spoon.
Can I Make These Vegan?
These Low FODMAP Sweet Potato Tacos with Black Beans can easily be made vegan. The only non-vegan part of the recipe is the Avocado Lime Crema. I use lactose-free yogurt, but you can use whatever LOFO vegan yogurt you like, perhaps almond milk based or coconut milk based. Go for it!
Eat Fish?
If you do eat fish, or more specifically shellfish, try our DF and GF Shrimp Tacos.
We’ve got Hard Shell Tacos, too!
Low FODMAP Sweet Potato Tacos with Black Beans
Our Low FODMAP Sweet Potato Tacos with Black Beans are a perfect vegetarian dinner packed with flavor, texture and color! Just look at the images. Even meat eaters go crazy for these – and when you drizzle with the Avocado Lime Crema? You’ll be in Tex-Mex heaven. If you use a vegan yogurt for the crema, the dish will be vegan.
Low FODMAP Serving Size Info: Makes 4 Servings; 8 tacos; 2 tacos per serving
Ingredients:
Potato Filling:
- 8- ounces (225 g) peeled sweet potatoes, cut into small cubes
- 8- ounces (225 g) peeled white potatoes, cut into small cubes
- ¼ cup (60 ml) tablespoons Garlic-Infused Oil, made with vegetable oil, or purchased equivalent
- ¾ teaspoon cumin
- ½ teaspoon dried oregano
- ¼ teaspoon chipotle chile powder
- 1/8 teaspoon cayenne
- Kosher salt
- Freshly ground black pepper
Avocado Lime Crema:
- 2/3 cup (170 g) lactose-free plain yogurt
- 4 1/4- ounces (120 g) avocado flesh
- 1 tablespoon plus 1 teaspoon lime juice
- Water, about 2 to 4 tablespoons
- Kosher salt
Bean Filling & Tacos:
- 5- ounces (140 g) drained, canned black beans
- 6- ounces (170 g) shredded red cabbage
- ¼ cup (8 g) chopped cilantro
- 2 tablespoons chopped scallions, green parts only
- ¼ teaspoon cumin
- Kosher salt
- Freshly ground black pepper
- Jalapeno slices; optional
- 8, 6- inch (15 cm) low FODMAP corn tortillas, warmed
- Lime wedges
Preparation:
-
Make the Potato Filling: Preheat oven to 400°F (200°C). Toss both kinds of potatoes together in a bowl with the Low FODMAP Garlic-Infused Oil, cumin, oregano, chipotle chile powder and cayenne and season generously with salt and pepper. Scrape onto a rimmed baking sheet pan, space out in an even single layer, and roast for about 40 minutes or until tender when pierced with a knife and golden brown. Remove from oven and keep warm.
-
Meanwhile, made the Avocado Lime Crema and Bean Filling. For the Avocado Crema, place the yogurt, avocado and lime juice in a blender or food processor fitted with metal blade and blend until smooth. Add water if necessary to create a fluid sauce. Taste and season with salt and pepper.
-
For the Bean Filling, toss together the beans, cabbage, cilantro, scallions and cumin. Taste and season with salt and pepper. If you like things spicy add slices of fresh jalapeno. Fold in the warm potato mixture.
-
Arrange warmed tortillas on serving platter, divide warm potato filling amongst tortillas, drizzle with Avocado Crema and offer with lime wedges. Serve immediately.
Dédé's Quick Recipe Tips Video
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Black Beans: Canned and drained beans have the lowest FODMAP contents. Both Monash University and FODMAP Friendly have lab tested black beans. FODMAP Friendly gives them a “Fail” at ½ cup (150 g) and we do not know if they were canned, whether they were drained or whether they were cooked from dry. Monash tells us that canned, drained black beans are Green Light low FODMAP at 40 g or about ⅙ cup.
- Cabbage: Both Monash University and FODMAP Friendly have lab tested various cabbages and reported their low FODMAP serving sizes. According to Monash Green Cabbage is low FODMAP in amounts of 75 g (¾ cup) and Red cabbage is low FODMAP in amounts of 75 g (¾ cup). According to Monash Savoy cabbage is low FODMAP in amounts of 40 g (½ cup). According to FODMAP Friendly Savoy cabbage is low FODMAP in amounts of 75 g (1 cup). According to both Monash and FODMAP Friendly, Napa cabbage is low FODMAP in amounts of 75 g (1 cup).
- Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
- Potatoes: Potatoes have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash, starchy baking potatoes, red-skinned, yellow-skinned and purple potatoes contain no FODMAPs.
- Sweet Potatoes: Both Monash University and FODMAP Friendly have lab tested sweet potatoes and deemed them to be low FODMAP in ½ cup (75 g) portions.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
Check out Root Awakening: 24 Low FODMAP Root Vegetable Recipes to Recharge Your Meals.
This was so good. It was my first time eating black beans in a long time. I froze the rest of the beans for another time. I also think this gets better as leftovers! Thanks so much!
Didn’t you love the colors too? The colors got me excited even before tasting! Thank you for letting us know your experience.
These tacos were delicious. Even my picky 6 year old loved them! I left out the cabbage and added chopped bell peppers and tomatoes to the filling mixture to increase the veggies even more and I liked the added crunch.
We love to hear how families enjoy our recipes! Thank you so much for letting us know. I like the substitutions.
Hi Dede – just wondering how long the avocado lime crema wiil keep when stored in the fridge? Thank you – it looks a great recipe, and I’m keen to try it 😊
The crema is best made right before using.
I just made these and they did NOT disappoint! The only thing was I felt like the amount of cabbage mix and the crema was way more than I needed. I cannot fit all the cabbage/bean mixture in my shell and that crema – a little goes a long way. So I have a ton of leftovers. But that is okay! I will eat tacos for DAYS! These are a solid 10 out of 10!!
Thank you for taking the time to write! We love these; so much flavor, color and texture. Always happy to hear that our recipes are making folk’s tastebuds happy.