This easy and flavorful Vegan Black Bean Tacos recipe is healthy and economical. Seasoned black beans topped with creamy guacamole, lettuce, and, tomatoes in a gluten-free taco shell.
So hubby came home from work and I was busy with a project and didn’t get around to fixing his dinner. He said to make things easier fix something with a couple of cans of black beans.
Well right away I thought of preparing tacos, we had all the ingredients on hand except I only had no corn tortillas, so I got in the kitchen and in no time I whipped up these flavorful spicy black bean tacos.
These vegan black bean tacos are the perfect weeknight meal. They are healthy, filling, and delicious. Plus, they are easy to make. Give them a try tonight!
Why You’ll Like These Vegan Black Bean Tacos?
- Easy and Quick: These tacos are easy and quick to make. Only take 15 minutes to prepare. It’s ideal for a busy weeknight!
- Healthy: Everything in this dish is healthy for you. They’re delicious and packed with fresh ingredients.
- Versatile: Allow your friends or family members to customize these to their liking with their favorite toppings.
- A Pantry Meal: With a few easy items in your pantry, you’ll be able to whip up crispy vegan black bean tacos anytime the need strikes!
- Super Satisfying: These tacos are loaded with protein! Crispy tortillas, spicy black beans, and gooey, melted cheese make black bean tacos a satisfying and delightful lunch or dinner. Absolute perfection in vegetarian tacos that may easily be made vegan.
Health Benefits Of Black Beans
Black beans are nutritionally dense because of their fiber, protein, carbs, and antioxidants. In only a cup of black beans, there are 15 grams each of protein and fiber. The vitamin and mineral content of black beans hasn’t yet been mentioned, and it can’t be missed. Black beans have large amounts of thiamine, iron, magnesium, and folate, all vitamins, and minerals that many are deficient in and take supplements for.
Keep You Fuller And Energized
A well-balanced diet with protein and fiber will keep you full and energized, making sure your body can function while keeping you from overeating. Beans of any kind, but specifically black beans, are such good food for anyone wanting to healthily maintain or lose weight, or stay away from “empty calories”.
A diet high in beans has been found to lessen the incidence of some cancers, including kidney, stomach, and colon cancers. Early animal studies suggest that beans may also help to slow the development of breast cancer tumors, but additional human research is needed.
Regulate Blood Sugar
A particular feature of black beans is resistant starch, which is a type of indigestible fiber that passes through the small intestine without being turned into sugar, perfect for diabetics who need to keep their blood sugar under control.
Enhance Eye Health
Black bean antioxidants shield the eyes against AMD (age-related macular degeneration) and cataracts. National Eye Institute studies found that large dosages of antioxidants reduced the incidence of progressive macular degeneration by 25%. Antioxidants also reduced eyesight loss in high-risk groups by 19%.
Black beans are particularly rich in vitamin C, which, according to research, can lessen the risk of cataracts. Vitamin C may reduce the growth of cataracts and delay the demand for surgery in those who already have them.
Improve Heart Health
Beans have been shown in studies to lower total cholesterol and “bad” cholesterol levels in the blood. This could lower your chances of getting heart disease. A daily dose of dried beans reduces heart attack risk by 38%, according to research.
Black Bean Taco Ingredients
- Olive Oil
- Smoked Paprika
- Black Beans
- Cayenne pepper
- Romaine Lettuce
- Cherry tomatoes
- Vegan Cheese Sauce
- Cilantro leaves
How To Prepare Vegan Black Bean Tacos?
I trimmed my gluten-free tortillas down to the approximate size of corn tortillas and saved the excess pieces to prepare tortilla chips at a later date.
The Vegan Black Bean Tacos recipe was so easy to prepare, just like my Chickpea Taco recipe. I cook the beans with salsa and some spices. Then I prepare the guacamole and tomatoes and lettuce, that’s it. Heat the tortillas and top with fillings and serve, so flavorful, healthy, and simple.
Suggestions For Serving
We normally eat our Tacos alone, as they comprise all of the main food groups and are quite filling. There’s no reason to serve them with additional side dishes. However, we really like to devour our tacos with any of the following:
- Vegan Mexican Street Corn
- Simple Salsa
- Vegan Greek Salad
- Healthy Pipino Salad
- Vegan Coleslaw
- Jollof Rice
- Instant Pot Mexican Rice
Substitutions And Additions
Depending on personal taste or nutritional goals, you may prefer to consider the following substitutions and additions:
- Get more vitamins and minerals by adding more leafy greens and cruciferous vegetables.
- You can also add a nice kick from the jalapeño pepper.
- It’s super versatile, so it works well with pinto or kidney beans if you don’t have black beans.
- For added fiber and a reduced glycemic index use a whole grain tortilla.
- To cut down on sodium, thoroughly wash canned Beans.
Please Check Out My Other Delicious Taco Recipes:
Frequently Asked Questions:
What Is Taco?
A taco is a popular Mexican cuisine that consists of a little maize or wheat tortilla that is hand-sized and topped with a favorite filling. The tortilla is then rolled up around the filling and devoured by hands.
What Is The Difference Between A Taco And A Burrito?
A taco means ‘light snack’ it is traditionally served as the name implies a light snack. A taco is usually smaller in size than a burrito, it is usually prepared with corn tortillas which are more delicate than flour tortillas. Tacos are left open while burritos are wrapped.
Stuffing for a taco is usually a single protein topped with lettuce, tomato, and salsa.
Burritos are usually stuffed with more fillings, beans, rice, meat, cheese, and vegetables, one burrito can be considered a meal whereas you would have to eat about 3 tacos to feel satisfied.
What Taco Shells Are Vegan?
Tostada Shells, Old El Paso tortilla pockets, Super Stuffer Shells, Stand ‘N Stuff Shells, hard shell tacos, Southwest Seasoned Tortillas, and Crunchy Taco Shells are all vegan options.
What Beans Are Good For Tacos?
You may use any kind of bean you like, but I prefer black beans since they’re so meaty and rich. You can also use pinto beans, red kidney beans, chickpeas, — or any other favorite legume.
Can I Make Vegan Black Bean Tacos Ahead Of Time?
This taco dish can be prepared ahead of time. The taco fillings can be prepared ahead of time for convenient meal prep throughout the week. After the filling has cooled, place it in airtight containers and store it in the refrigerator for three to four days. Tortillas should be stored separately to avoid becoming soggy.
Which Tortillas Are Best For Tacos?
Corn tortillas are one of my favorite taco ingredients since they have a fantastic flavor and are naturally gluten-free. You can also make tacos with a flour tortilla (which is softer than corn), but I suggest using sprouted wheat flour or whole wheat flour tortilla for added fiber and whole grains. Also, try a corn and wheat flour tortilla!
What Is The Best Way To Warm Tortillas?
Before making these tacos, you always should warm the tortillas first. If you don’t, they might break. Warm them one at a time in a dry skillet, then keep them warm by wrapping them in a towel on a plate. It’s also a good idea to stack them and microwave them for 30 seconds.
What Toppings Can I Add To My Tacos?
These tacos are fantastic on their own, but they’re much better with additional toppings like sliced avocado, pickled onions, lime wedges, salsa, and fresh cilantro.
Tacos are incredibly adaptable; you can virtually put anything in them! Here are a few of my favorite vegan taco versions and toppings:
- Switch up the vegetables! These tacos would be great with roasted cauliflower, zucchini, carrots, squash, or sweet potatoes.
- Use tofu shreds with taco or chili powder to make vegan taco “meat” for your next vegan dinner.
- In addition to salsa, use pico de gallo as a topping.
- Try different kinds of salsa, like mango salsa, pineapple salsa, tomatillo salsa, or even tahini sauce rather than salsa!
Should You Drain Canned Black Beans?
Black beans, like all beans, must be drained and washed before using to remove some of the sticky slime and extra sodium found in canned variety (even if you are using low-sodium varieties).
How To Prepare Black Beans?
I have used canned black beans for convenience. To achieve the maximum health advantages of black beans, however, dry beans should be used instead of canned. Soak the beans overnight in cold water after rinsing them thoroughly. Soaking is a crucial step in preventing gas in the intestines.
The following day, drain the beans, rinse, and drain again. Place the beans in a large saucepan with enough water, and bring to a boil. Lower heat to simmer, and cook for 45 minutes or until done.
What Can I Use Instead Of Black Beans?
Other bean kinds, such as kidney beans, Great Northern beans, and pinto beans are excellent black bean replacements. If you dislike beans, you may substitute chickpeas and lentils for black beans. Cauliflower and nuts are other good replacements.
Are Black Beans Keto Friendly?
Owing to its high carbohydrate content, black beans should be avoided on a typical ketogenic diet. Low-carb bean substitutes like green beans, on the other hand, can be consumed in moderation.
Are Corn Taco Shells Keto Friendly?
Corn Taco Shells are not keto-friendly due to their high carb content. Even a little portion size may be enough to knock you out of ketosis.
Will Kids Enjoy These Vegan Black Bean Tacos?
Yes! If your kids don’t like tomatoes you can swap out with their favorite ingredients. The best part about these tacos is that you can easily swap out key items and replace them with other vegetables that your kids would enjoy. You may even set up a “toppings bar” where your kids can build their own tacos.
What Is Guacamole?
It is a word in Spanish that comes from the Aztec language. Avocado was called “Ahuacati,” while “Molli” was a sauce. Guacamole is defined as a sauce made from the pulp of an avocado.
How To Make Taco Seasoning?
Taco seasoning is quick and simple to make, and it can be used in a variety of dishes, including tacos, meat, fish, rice, vegetables, soups, and salads.
Combine cumin, chili powder, garlic powder, paprika, salt, onion powder, oregano, and crushed red pepper flakes, in a mixing bowl. In a small jar, add all of the ingredients, cover, and shake. This homemade taco seasoning will remain fresh for approximately one year.
If you like and enjoy this recipe, please leave a comment to let me know your feedback.
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- Energy: 204 kcal / 853 kJ
- Fat: 5 g
- Protein: 7 g
- Carbs: 32 g
- Preparation: 10 min
- Cooking: 10 min
- Ready in: 20 min
- For: 8 Serving
- 1 tablespoon olive oil
- 1/3 cup onion, finely chopped
- 2 cloves garlic, minced
- 1/2 teaspoon cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon dried oregano
- 1/3 cup salsa
- 2 (14.5 ounce) cans black beans, drained and rinsed
- 1/4 teaspoon Cayenne pepper
- Salt to taste
- 8 tacos, warmed
- Heat oil in a medium saucepan over medium heat. Add onion and cook until soft about 3 minutes. Add garlic, cumin, smoked paprika, oregano and cook until fragrant, about 1 minute.
- Add salsa, black beans, cayenne, salt, and stir. Simmer for about 6 minutes or until liquid has evaporated. Check seasoning and mash some of the beans with a fork.
- To assemble, cook taco on each side in a hot skillet. layer black beans, guacamole, lettuce, tomatoes, and cheese sauce.