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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

Course: Dinner, Main Course
Cuisine: American, Tex-Mex
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Makes: 4 Servings
Calories: 493 kcal
Author: Dédé Wilson

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:

  1. 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.

  2. 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.

  3. 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.

  4. 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 1/6 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 (3/4 cup) and Red cabbage is low FODMAP in amounts of 75 g (3/4 cup). According to Monash Savoy cabbage is low FODMAP in amounts of 40 g (1/2 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 Facts
Low FODMAP Sweet Potato Tacos with Black Beans
Amount Per Serving
Calories 493 Calories from Fat 189
% Daily Value*
Fat 21g32%
Saturated Fat 1g5%
Sodium 1mg0%
Carbohydrates 59g20%
Fiber 3g12%
Sugar 5g6%
Protein 11g22%
Vitamin A 26IU1%
Vitamin C 1mg1%
Calcium 3mg0%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.