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Canned Bean Tacos


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  • Author: Ava
  • Total Time: 15 minutes
  • Yield: 4 servings
  • Diet: Vegan

Description

Canned Bean Tacos are a quick, easy, and delicious meal made with canned beans, fresh toppings, and soft taco shells. Perfect for busy nights or when you’re craving a hearty, budget-friendly taco.


Ingredients

  1. 2 cans (15 ounces each) of beans (black beans, pinto beans, or your choice), drained and rinsed
    1 tablespoon olive oil
    1 small onion, diced
    1 garlic clove, minced
    1 teaspoon chili powder
    1/2 teaspoon cumin
    1/2 teaspoon paprika
    Salt and pepper to taste
    8 small soft taco shells or tortillas
    Toppings (choose your favorites):
    Shredded lettuce
    Diced tomatoes
    Sliced avocado
    Salsa
    Sour cream or Greek yogurt
    Shredded cheese (cheddar, Mexican blend, or vegan cheese)
    Fresh cilantro
    Lime wedges

Instructions

In a large skillet, heat the olive oil over medium heat. Add the diced onion and cook for 3-4 minutes, or until softened.

  1. Add the minced garlic to the skillet and cook for another 1 minute, until fragrant.
  2. Stir in the drained and rinsed beans, chili powder, cumin, paprika, salt, and pepper. Cook for 5-7 minutes, mashing the beans slightly with a spoon or potato masher for texture. Leave some beans whole for added bite.
  3. While the beans are cooking, warm the taco shells in the oven or microwave according to package instructions.
  4. Once the beans are heated through and well-seasoned, remove from heat and set aside.
  5. To assemble the tacos, spoon the seasoned beans into each taco shell. Top with your favorite toppings like shredded lettuce, diced tomatoes, avocado slices, salsa, sour cream, cheese, and a sprinkle of fresh cilantro.
  6. Serve with lime wedges for an added burst of freshness.

Notes

  • Feel free to use any kind of canned beans such as black, pinto, kidney, or a mix of different types.
  • For a spicier version, add a diced jalapeño or a pinch of cayenne pepper to the beans.
  • For a fully vegan meal, skip the cheese or use a dairy-free alternative and opt for a dairy-free sour cream substitute.
  • These tacos are great for meal prep. You can make the seasoned beans ahead of time and store them in the fridge for up to 3 days.
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Category: Main Course, Mexican
  • Method: Stovetop
  • Cuisine: Mexican

Nutrition

  • Serving Size: 1 taco
  • Calories: 180
  • Sugar: 3g
  • Sodium: 400mg
  • Fat: 7g
  • Saturated Fat: 1g
  • Unsaturated Fat: 5g
  • Trans Fat: 0g
  • Carbohydrates: 25g
  • Fiber: 7g
  • Protein: 7g
  • Cholesterol: 0mg