5.0 from 18 votes
Black Bean Tacos
The best vegetarian tacos! Featuring a quick black bean filling, they are topped with a tangy cilantro sauce that makes them taste like they came from a restaurant.
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings: 4
Calories: 274 kcal
Course:
Main Course
Cuisine:
Mexican
Ingredients
Black Bean Tacos
- 1 tablespoon olive oil
- 1 red onion , chopped
- 2 garlic cloves , minced
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 2 (15-ounce) cans black beans , drained and rinsed
- fine sea salt (I use Real Salt brand)
- 1 tablespoon lime juice (optional)
Creamy Cilantro Sauce
- 1/2 cup cilantro
- 1/4 avocado , pit removed
- 1/2 cup water
- 1 small shallot (~ 2 tablespoons)
- 1 garlic clove
- 2 tablespoons red wine vinegar
- 1/4 teaspoon red pepper flakes
- 1/2 teaspoon salt
- 1 teaspoon maple syrup
Taco Assembly
- 8 to 12 small tortillas
- shredded lettuce
- sliced cherry tomatoes
Instructions
- To prepare the sauce, add the cilantro, avocado, water, shallot, garlic, vinegar, red pepper flakes, salt, and maple syrup. Blend until very smooth, then pour the sauce into a storage jar with a lid. Set it aside until ready to serve.
- In a large skillet over medium heat, add the olive oil and chopped red onion. Stir until softened, about 5 minutes. Add in the minced garlic, cumin, and smoked paprika, and stir for 1 more minute, just until they smell fragrant.
- Add the drained beans to the pan and season with a 1/2 teaspoon of salt. Add in a 1/4 cup of water and use a spatula to scrape the bottom of the pan, making sure none of the spices are sticking. The water will evaporate as the beans warm up. Cook until the beans are warmed through, about 5 minutes, then use a potato masher to mash some of the beans. (I find this texture prevents them from falling out of the taco shell so easily.) Feel free to mash as many beans as you like, or leave them all whole. It's up to you!
- Taste the bean mixture, and add a squeeze of lime juice, if you like, to brighten the flavor. You can also add more salt, if needed. Then, this filling is ready to serve. Add the black bean mixture to each tortilla, then top with shredded lettuce, tomatoes, and a generous spoonful of the cilantro sauce. Serve right away. Leftover beans and sauce can be stored separately in airtight containers in the fridge for up to 4 days.
Cup of Yum
Notes
- Nutrition information is for both the filling and the sauce, assuming you use the whole batch of each between 8 tacos and use flour tortillas. (But, you most likely will have leftover dressing!) So, consider this a very generous estimate, and not a guarantee.
- For a gluten-free recipe, be sure to choose a gluten-free tortilla, like corn, cassava, or almond flour tortillas.
Nutrition Information
Calories
274kcal
(14%)
Carbohydrates
43g
(14%)
Protein
14g
(28%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
4g
Sodium
1117mg
(47%)
Potassium
825mg
(24%)
Fiber
16g
(64%)
Sugar
3g
(6%)
Vitamin A
331IU
(7%)
Vitamin C
12mg
(13%)
Calcium
100mg
(10%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 274
% Daily Value*
| Calories | 274kcal | 14% |
| Carbohydrates | 43g | 14% |
| Protein | 14g | 28% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Sodium | 1117mg | 47% |
| Potassium | 825mg | 18% |
| Fiber | 16g | 64% |
| Sugar | 3g | 6% |
| Vitamin A | 331IU | 7% |
| Vitamin C | 12mg | 13% |
| Calcium | 100mg | 10% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.