Black Bean Tacos Vegan
Try out one of these tasty black bean tacos that are vegan!
Beans make easy vegetarian recipes and can be used in soups, Mexican food, casseroles, pasta, dips, and other tasty meals. They are high in protein and low in cost and calories. In addition, beans are high in fiber, iron, magnesium, and B vitamins, including folic acid.
Beans may be an essential part of diabetic nutrition because they help people maintain blood sugar and may help some improve blood cholesterol. Beans are also very filling, so they can be part of a healthy meal plan to maintain and achieve a healthy weight.
Canned beans can be rinsed and drained to lower the sodium content. Dried beans are also very easy to cook over the stove and in a crock pot, although some planning may be needed.
How to Cook Vegan Black Beans
To cook beans over the stove
Take one pound of soaked and drained beans. Cover entirely with water. Simmer for several hours until soft. Salt only after the beans are tender. This will take several hours.
To cook beans in the crock pot
Soak and drain beans ahead of time. Cover entirely with water and cook for 4-5 hours until soft.
To cook beans in an instant pot
Each instant pot has slightly different directions for cooking black beans. This is the primary way we cook our beans, which takes us about 25 minutes.
Soaking Beans Two Ways
- Beans can be soaked overnight in water and drained.
- If overnight soaking does not happen, try adding water to the beans and heating them to boiling. After the water starts to boil, please turn it off, put a lid on it, and allow it to set for one hour. After one hour, drain off the water and add fresh.
With all the benefits of beans, why don’t we all eat them more often? Many people worry about the added embarrassing gas that beans can cause! This is because beans contain oligiosccharide, a complex fiber/sugar that can be difficult to break down in our GI tract.
Tips to Reduce the Symptoms of Flatulence from Beans
- Make sure that beans are adequately cooked and soaked.
- Beans can be easier to digest if they are eaten consistently. This way, the body has more enzymes to break down the fiber/sugar in beans. You can start with a few beans and build up to larger quantities.
- A digestive enzyme such as Beano can help with excess gas that beans may cause.
Fresh food is the main ingredient for bean tacos!
Recipe for Vegan Black Bean Tacos
Bean Tacos
This filling works well for tacos, burritos, or tostadas! If you have IBS and are sensitive to fodmaps, FODY foods have a variety of low fodmap products. If you purchase from the link, I receive a small commission from the purchase.
Makes six servings at 1/2 cup each
2 cups cooked black beans
One clove of garlic, minced
One small onion chopped
One tablespoon of olive oil
One tablespoon of chili powder
One teaspoon of freshly ground cumin
1/2 cup medium or mild salsa
water if needed
1/2 teaspoon salt
Pepper to taste
Variety of toppings for your black bean tacos
Chopped tomato
- Chopped onions (substitute the green parts of onions if you are sensitive to onions)
- Black olives
- Sliced avocado (a couple of slices per meal works well for most people)
- Grated vegan cheese or other
- Thinly sliced lettuce
- Shredded cabbage
- Grilled corn (try grated carrots if corn bothers you)
- Sauteed mushrooms (not everyone tolerates mushrooms, but you may do better with a few slices of sauteed red peppers)
- Salsa
- Baby spinach
- Taco shells
- Vegan yogurt
- Sliced radishes
Heat oil in a skillet. Saute onion and garlic until soft. Add seasonings and heat through. Add beans and salsa. Add water if needed (so mixture is not too dry but a moist consistency).
Other seasoning for bean ideas:
The ways to season beans are endless! Some seasonings that I like to use include onion, basil, oregano, red pepper flakes or other hot chili, garlic, thyme, paprika, chili powder, and cumin.
Other Beans to Try for Your Vegan Bean Tacos
We primarily use black beans for our vegan bean tacos, but pinto beans, lentils, and garbanzo beans are also delicious. You can also use lesser-known heirloom varieties to make things interesting. Here is a website with some of these Heirloom Beans – Rancho Gordo
The sky is the limit with the types of beans and toppings. Then, you may even venture to make your tortillas like my husband. Here is a beautiful company that uses heirloom corn to make their masa. They do make some delicious tortillas!
Heirloom Masa Flour | Masienda White Corn Masa Harina
Make Some Black Bean Tacos
Add vegan black bean tacos as one of your plant-based recipes for your next Meatless Monday or Taco Tuesday! If you are wondering what to make for dinner, this idea is easy and delicious! You can find even more things to make on the Vine Ripe Nutrition Blog.
As a registered dietitian nutritionist in Asheville, I love sharing some of the things I make at home!
If you want to connect with others working on staying healthy just like you, check out our new online support group, The Growing Vine Community.
