Black Bean and Chickpea Tacos

Black Bean and Chickpea Tacos

Tacos originate from Mexican cuisine and are very popular throughout the whole of North and Central America. A taco consists of a small corn tortilla traditionally filled with meat, onions and coriander (cilantro) and seasoned with fiery hot salsa and tangy lime juice. The taco is folded only once and served half-open. Traditionally, it is eaten out of the hand.

A friend of mine recently told me about the tacos he used to eat as a child in the USA. When he visited us, he brought us these delicious organic corn tortillas from Tlaxcalli, which are not only vegan, gluten-free and low FODMAP, but are also made from locally grown corn. In the traditional method of nixtamalisation, first developed in Mesoamerica by the Aztecs and Mayans, the maize is first soaked in an alkaline solution and then cooked. Interestingly, this method not only makes the maize easier to process, but also increases its nutritional value and improves its flavour and aroma.

Today I'm sharing my recipe for absolutely delicious plant-based and gluten-free tacos filled with black beans and chickpeas in Froyda Sassy Salsa Sauce (a delicious red sauce made with tomatoes, jalapeño and coriander), crunchy lettuce, diced tomatoes and peppers, fresh coriander, spicy jalapeños and a dash of sweet and tangy lime juice.

As always, you can find out how to make your tacos low FODMAP below the recipe.

The great thing about tacos is that everyone can use their favourite ingredients for the filling. Use this recipe as an inspiration and adapt it to your preferences.





Corn tortillas e.g. from Tlaxcalli – 6 Pieces

Taco Filling

  • Canned chickpeas - 40 g (approx. 2 tbsp)
  • Canned black beans - 40 g (approx. 2 tbsp)
  • Froyda Sassy Salsa Sauce - 75 g (or as desired)
  • Tomatoes - 2 pieces
  • Pepper - ¼ piece
  • Lettuce leaves - 4 leaves
  • Coriander stalks - about 10 stalks
  • Jalape ño - according to taste
  • Vegan mayonnaise (optional) e.g. from Byodo - according to taste
  • Lime juice - a few splashes (according to taste)

To serve

  • Tortilla Chips


  1. Remove the chickpeas and black beans from the tin, rinse and drain.
  2. Mix drained chickpeas and black beans with 75 g of Froyda Sassy Salsa Sauce in a pot and heat on medium flame. See the low 'FODMAP Tips' section below for how to make your recipe low FODMAP.
  3. In the meantime wash the fresh ingredients (tomatoes, peppers, lettuce leaves, coriander) and finely chop or dice them.
  4. Place the tortillas in a dry hot coated/cast iron pan and heat on both sides for about 20 seconds. For extra soft tortillas, wet both sides of the tortilla with a little water before heating. Fill the tortillas with all the ingredients and drizzle with vegan mayo and lime juice.
  5. Serve your tacos with the remaining salsa sauce and tortilla chips.


This recipe makes 2 servings with 3 tacos per serving. According to the Monash FODMAP Diet App, up to three corn tortillas are low in FODMAP.

40 g of preserved black beans (about 2 tablespoons) or 42 g of preserved chickpeas or are low in FODMAP, provided the water is removed and the chickpeas/beans are rinsed. Divide the 20 g chickpeas and the 20 g black beans between your three tacos.

As an alternative to the beans and chickpeas, or in addition, you can also add jackfruit to the salsa and cook it. The mouthfeel of this finely fibrous fruit is very reminiscent of meat. Well seasoned and spicy, it tastes particularly delicious. 100 g canned jackfruit (drained) is low in FODMAP.
Up to 65 g of bush or roma tomatoes have a low FODMAP content. In contrast, cocktail tomatoes are only low in FODMAP up to 45 g.

Use green peppers instead of red peppers, because 75 g of green peppers are low FODMAP, while only up to 43 g of red peppers are low FODMAP.

Peppers contain the natural ingredient capsaicin, which can cause heartburn and abdominal pain in some people with IBS. Limit intake if you experience symptoms after eating.

29 g jalapeno is low in FODMAP. Lettuce and coriander (cilantro) are low FODMAP in large quantities.
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