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black bean taco filling

March 25, 2020 by Amanda @ .running with spoons. 15 Comments

A quick and easy black bean taco filling that even meat eaters will love! Loaded with flavour and packed with plant-based protein, it makes a perfect vegan option for your next taco night!

A quick and easy black bean taco filling that even meat eaters will love! Loaded with flavour and plant-based protein, it makes a perfect vegan option for your next taco night!

I know it might not seem it based on the last two savoury recipes I posted, but I do eat things other than Mexican-esque foods. Sometimes. If I can’t avoid it. Because, honestly, if you can’t top it with salsa and guac, is there really a point?

Okay, okay, okay. I know. Other cuisines are delicious too – I’m just really partial to Mexican (probably because of the aforementioned salsa and guac). I’m also really partial to tacos. Especially ones with black bean taco filling.

A quick and easy black bean taco filling that even meat eaters will love! Loaded with flavour and plant-based protein, it makes a perfect vegan option for your next taco night!

How To Make Black Bean Taco Filling

It’s so easy and quick! It only takes about 15-20 minutes from start to finish.

  • Start by sautéing a diced onion in a medium skillet set over medium heat. Stir it every once in a while to make sure it doesn’t burn, and let it cook until it begins to turn translucent.
  • While the onion is sautéing, use a potato masher or the back of a fork to mash half the beans. I’ve found the easiest way to do this is to transfer half the beans to a plate and mash away. The reason we only mash half of them is to create a more interesting texture. The mashed beans help hold everything together, while the whole beans still give you something to bite into. Those all go into the skillet.
  • Here you’ve got a choice! The recipe calls for corn but you can sub it out for diced bell pepper based on preference or dietary needs. We’ve done both and they’re both good, but I prefer the corn because I find the sweetness adds a nice contrast to the spiciness of the beans. That goes into the skillet too.
  • Spices! I know it looks like a lot, but I promise you that your tongue won’t be on fire. The filling does end up being a little on the spicier side, but it gets a lot more mild when it’s inside the tacos and loaded with toppings. Into the skillet they go.
  • Last comes salsa. This is used mostly to add moisture to the filling. The recipe calls for 1/4 cup, but if you still find it too dry for your liking, add more salsa.
  • The recipe will be enough to serve 4 people 3 tacos each. Of course, this will vary depending on how much you load up your tacos and how much you eat before actually getting it into a taco shell.
  • The filling is also really great as a dip with tortilla chips if you don’t have taco shells on hand. Ot even as a topping for nachos.
A quick and easy black bean taco filling that even meat eaters will love! Loaded with flavour and plant-based protein, it makes a perfect vegan option for your next taco night!

Okay, But What’s It Like?

As someone who doesn’t eat meat, this is by far my favourite taco filling at the moment. And even the boy, who’s very much a meat eater, loves it.

It’s packed with plenty of flavour thanks to all the spices, but it’s not so spicy that you’ll feel like your mouth is on fire. Believe me, I’m the biggest wimp when it comes to hot foods and even I don’t have any issues with it. That being said, if you like things on the spicier side, definitely feel free to add more spices! Especially since it does tend to get a little milder when it’s inside a taco shell and topped with a lot of toppings.

It’s also got a really great texture, and it’s juicy and “meaty” enough that you don’t feel like you’re missing out on the meat if that’s what you’re used to. Pack it in a taco shell and top it with things like cheese, guacamole, pico de gallo, shredded lettuce, and salsa, and you’ve got yourself some deliciously healthy vegan and gluten-free tacos for your next taco night. Or scoop it right out of the bowl with some chips!

Happy eating!

A quick and easy black bean taco filling that even meat eaters will love! Loaded with flavour and plant-based protein, it makes a perfect vegan option for your next taco night!

I’d love to know if you make this recipe! Leave a comment and rating down below to let me know what you think, and subscribe to our mailing list to receive new recipes in your inbox!

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black bean taco filling


★★★★★

4.7 from 7 reviews

  • Author: Amanda @ Running with Spoons
  • Total Time: 20 minutes
  • Yield: 4 servings of 3 tacos each 1x
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Ingredients

Scale

For the filling:

  • 1 tsp (5 ml) vegetable oil
  • 1 medium onion, diced
  • 2 15 oz. cans of black beans, drained and rinsed
  • 1/2 cup (65 g) frozen corn*
  • 2 tsp ground cumin
  • 1 tsp paprika
  • 1 tsp chili powder
  • 1/4 tsp cayenne pepper
  • 1/4 tsp salt
  • 1/4 cup (60 ml) salsa of choice**

To serve:

  • 8 – 12 hard or soft taco shells***
  • shredded cheese****
  • guacamole or diced avocado
  • pico de gallo or diced tomatoes
  • salsa
  • shredded lettuce
  • cilantro

Instructions

  1. Add the oil to a medium skillet set over medium heat. When the oil is hot, add the onion and cook until it begins to soften, ~2 minutes, stirring occasionally.
  2. Use a potato masher or the back of a fork to mash half the beans (~1 can’s worth). Add all the beans along with the corn, spices, salt, and salsa to the skillet, mixing well to ensure that everything is evenly distributed. Cover and let cook for 5 minutes.
  3. To serve, spoon desired amount of filling into hard or soft taco shells and top with toppings such as: cheese, pico de gallo, diced tomatoes, salsa, guacamole, avocado, shredded lettuce, cilantro, etc. Store any extra in a sealed container in the fridge for up to 5 days and reheat in the microwave before serving.

Notes

* You can replace this with 1/2 cup of diced bell pepper.

** The salsa is used mostly to add moisture. If you find the filling too dry for your liking based on the original recipe, add additional salsa.

*** If you need these to be gluten-free, make sure you use corn based taco shells and not wheat ones.

**** To make these vegan, use a non-dairy cheeze.

***** Nutritional info is for filling ONLY.

  • Prep Time: 15 mins
  • Cook Time: 5 mins

Keywords: black bean, tacos, mexican, gluten-free, vegan, dinner, easy, quick, recipe, healthy

Did you make this recipe?

Tag @runwithspoons on Instagram and hashtag it #runningwithspoons

A quick and easy black bean taco filling that even meat eaters will love! Loaded with flavour and plant-based protein, it makes a perfect vegan option for your next taco night!

Looking for more healthy vegan recipes? Try one of these!

Instant Pot Black Bean Burrito Bowls
Loaded Sweet Potato Nachos
Instant Pot Taco Mac and Cheese
Cheezy Apple Cranberry Quinoa Stuffed Squash
Healthy Vegan Mac and Cheese

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*Disclosure: Some of the links included in this post may be affiliate links, meaning I’ll earn a small commission if you purchase through them, at no additional cost to you. I only recommend products I personally use and believe will add value to my readers. Thank you so much for helping support Spoons!

Filed Under: Gluten Free, Recipe, Savoury Meals, Vegan Tagged With: black bean, dinner, easy, gluten-free, healthy, Mexican, quick, recipe, tacos, vegan

Previous Post: « soft and chewy granola bars
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Reader Interactions

Comments

  1. Dyder

    February 23, 2023 at 4:38 am

    I wanted to leave a little comment to support you and wish you a good continuation.

    Reply
  2. Dyder

    February 23, 2023 at 4:36 am

    This is one of the best sites I have found on the internet until now.

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  3. Bike Race

    February 13, 2023 at 7:15 pm

    Very tasty recipe. Warm greetings from our Euromillones website with lottery results.

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  4. fnaf

    February 9, 2023 at 8:39 pm

    This is such a great post! It’s the little things in life that mean the most and make up the larger moments in our lives!

    ★★★★★

    Reply
  5. word hurdle

    January 17, 2023 at 8:40 pm

    Just wanted to let you know that I suggested this to my wife since my inlaws were vegan and they came for dinner the other night. They like the recipe so much that they ask for the leftovers to go!

    ★★★★★

    Reply
  6. Barb

    October 4, 2022 at 5:49 pm

    This filling is SO delicious! I served it with build-your-own-taco additions as a meal for my omni family while visiting my son, his wife, and their new baby, and everyone loved it. My son grabbed tortilla chips and thought it was perfect as a dip. A few weeks later, I used it as filling for freezer burritos to take on a road trip and it was perfect for that, as well.

    ★★★★★

    Reply
  7. Best Ashwagandha Capsule in India

    June 23, 2022 at 5:10 am

    very nice informative blog given by you , Thanks for sharing.

    Reply
  8. Amanda

    May 4, 2022 at 10:29 am

    I am making a vegetarian taco filling for a Cinco De Mayo work party tomorrow and can not wait to try this! I was just wondering if it would also work to cook in a crockpot? If nothing else I can just cook them like the recipe and put them in the crockpot to bring to work and keep warm! Thanks!

    Reply
  9. Isaac Robertson

    November 21, 2021 at 8:56 pm

    Hello!

    Just wanted to let you know that I suggested this to my wife since my inlaws were vegan and they came for dinner the other night. They like the recipe so much that they ask for the leftovers to go!

    Anyways, thanks a lot for sharing this. Excited to send the next recipe here to my wife the next time my inlaws come for dinner again.

    Have a great day!

    Reply
  10. superioressaysuk

    October 12, 2021 at 3:01 am

    There are many examples for such problem, I have read a lot about it because of my work, but still there is no concrete solution.
    bubble shooter

    ★★★★

    Reply
  11. girls games

    August 26, 2021 at 4:33 am

    Now that I have the information, I hope to have more information

    ★★★★

    Reply
  12. avejis gadazidva

    August 21, 2021 at 1:50 am

    Formulas and instructions are quite ავეჯის გადაზიდვა meticulous. I will apply this formula. Thanks for sharing .

    Reply
  13. html5 games

    November 21, 2020 at 1:41 am

    I look at them like a salad on top of a scones puzzle jigsaw

    Reply
  14. Lisa

    September 10, 2020 at 10:23 pm

    I love black beans and this did not disappoint. Thank you!

    ★★★★★

    Reply
  15. fnaf world

    July 14, 2020 at 2:35 am

    Formulas and instructions are quite meticulous. I will apply this formula. Thanks for sharing .

    ★★★★★

    Reply

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Amanda

I'm Amanda - health coach, cookbook author, recipe developer, photographer, makeup junkie, and the blogger behind Running with Spoons - a blog dedicated to proving that healthy snacking doesn't have to be tasteless or boring, one delicious recipe at a time. More about Amanda →

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