Vegetarian Tacos

How to Make Vegetarian Tacos with Beans: A Delicious Twist on a Classic Dish

By Juan Jun 27, 2023

In this tutorial, we will explore the simple yet delicious recipe of how to make vegetarian tacos with beans. Tacos are a popular and versatile Mexican dish that can be enjoyed in different variations. By using beans as the main ingredient, we can make a nutritious and protein-rich filling that is suitable for vegetarian and vegan diets. Follow along to learn the easy steps to make this tasty dish in no time.

The History of Tacos: A Brief Overview

Before we dive into the recipe for vegetarian tacos, let’s take a moment to appreciate the rich history of this beloved Mexican dish. Tacos have been a staple in Mexican cuisine for centuries, with the first recorded mention dating back to the early 18th century. The word “taco” itself comes from the Nahuatl language, which was spoken by the Aztecs, and refers to the small pieces of paper or wick used to light fires. The first tacos were likely filled with small fish, but over time, the dish evolved to include a wide variety of ingredients, including pork, beef, chicken, and, of course, beans. Today, tacos are enjoyed all over the world, and have become a symbol of Mexican culture and cuisine.

Why Vegetarian Tacos?

While traditional tacos are often filled with meat, there are plenty of delicious vegetarian options out there. Vegetarian tacos are a great way to get your daily dose of protein and fiber, without sacrificing flavor or texture. Plus, they’re a great option for anyone who is trying to eat less meat or follow a plant-based diet. In this recipe, we’ll be using beans as the main protein source, but feel free to get creative and experiment with other ingredients, such as tofu or tempeh.

Key takeaway: Vegetarian tacos with beans are a delicious and healthy twist on the classic Mexican dish. Beans are a great source of plant-based protein and have numerous health benefits, including improved digestion and reduced risk of chronic diseases. There are also many variations on the recipe, allowing for creativity and personal preference.

The Benefits of Beans

Beans are a fantastic source of plant-based protein, fiber, and complex carbohydrates. They’re also rich in vitamins and minerals, such as folate, iron, and magnesium. Eating beans regularly has been linked to a number of health benefits, including improved digestion, lower cholesterol levels, and reduced risk of chronic diseases such as diabetes and heart disease.

The Recipe: Vegetarian Tacos with Beans

Now, let’s get to the good stuff! Here’s what you’ll need to make delicious vegetarian tacos with beans:

Key Takeaway: Vegetarian tacos are a delicious and healthy option that can be made with beans as the main protein source. Beans are high in protein, fiber, and vitamins, and have been linked to various health benefits. Once you’ve mastered the basic recipe, there are plenty of variations to try using different fillings and toppings.

Ingredients:

• 1 can of black beans, drained and rinsed
• 1/2 onion, diced
• 2 cloves of garlic, minced
• 1 red bell pepper, diced
• 1 jalapeño pepper, diced (optional)
• 1 tsp ground cumin
• 1 tsp chili powder
• Salt and pepper, to taste
• 8-10 corn tortillas
• Toppings of your choice (sour cream, guacamole, shredded cheese, etc.)

Instructions:

1. Heat a large skillet over medium heat.
2. Add the onion and garlic, and sauté until fragrant, about 2-3 minutes.
3. Add the red bell pepper and jalapeño pepper (if using), and sauté for another 2-3 minutes.
4. Add the black beans, cumin, chili powder, salt, and pepper, and stir to combine.
5. Cook for another 5-7 minutes, until the beans are heated through and the vegetables are tender.
6. Meanwhile, heat the tortillas in a separate skillet or on a griddle until warm and slightly browned.
7. Fill each tortilla with a scoop of the bean and vegetable mixture, and top with your desired toppings.

Tips and Tricks:

• If you want to make this recipe even healthier, try using whole wheat tortillas instead of corn.
• For added flavor, try topping your tacos with fresh cilantro, lime juice, or salsa.
• If you’re short on time, you can use canned diced tomatoes instead of fresh peppers.

Variations on the Recipe

One of the great things about tacos is that they’re incredibly versatile. Once you’ve mastered the basic recipe, you can experiment with a wide variety of fillings and toppings to create your own unique spin on this classic dish. Here are a few variations on the vegetarian tacos with beans recipe:

Sweet Potato and Black Bean Tacos

• Replace the red bell pepper with 1 sweet potato, peeled and diced.
• Add 1/2 tsp of smoked paprika for added flavor.
• Top with avocado slices and crumbled queso fresco.

Tofu and Black Bean Tacos

• Replace the black beans with 1 block of extra-firm tofu, diced.
• Add 1 tsp of soy sauce and 1 tsp of sesame oil for added flavor.
• Top with sliced green onions and a drizzle of hoisin sauce.

Mushroom and Black Bean Tacos

• Replace the red bell pepper with 1 cup of sliced mushrooms.
• Add 1 tsp of dried oregano and 1 tsp of smoked paprika for added flavor.
• Top with sliced avocado and a squeeze of lime juice.

FAQs – How to Make Vegetarian Tacos with Beans

What ingredients do I need to make vegetarian tacos with beans?

To make vegetarian tacos with beans, you will need a variety of ingredients including canned beans, tortillas, diced tomatoes, onions, cilantro, avocado, lime juice, and shredded cheese. You may also want to include additional veggies like bell peppers, corn, or jalapenos for added flavor and texture.

How do I cook the beans for vegetarian tacos?

If you’re using canned beans, then you can simply drain and rinse them before using them in the tacos. However, if you’re using dried beans, then you’ll need to cook them first. Soak the beans overnight, then rinse and drain them. Add the beans to a large pot with enough water to cover them by at least one inch. Bring the water to a boil over high heat, then reduce the heat to low and let the beans simmer until they’re tender. This could take anywhere from 45 minutes to 2 hours depending on the type and size of the beans.

How do I assemble the vegetarian tacos with beans?

Start by warming up the tortillas in the oven or on the stovetop. Then, spoon the beans onto each tortilla and top with diced tomatoes, onions, cilantro, avocado, and a squeeze of lime juice. Sprinkle cheese over the top if desired. You can also add hot sauce or salsa for added flavor.

Can I make the vegetarian tacos with beans ahead of time?

Yes! You can make the beans and chop the veggies ahead of time, then store them in the fridge until you’re ready to assemble the tacos. When you’re ready to eat, warm up the tortillas and assemble the tacos with the prepped ingredients.

Are there any variations to the vegetarian tacos with beans recipe?

Absolutely! You can switch up the type of beans you use, or even use a combination of different beans. You can also experiment with different veggies and herbs for added flavor. For a spicy kick, add diced jalapenos or hot sauce to the tacos. And if you want some added crunch, try topping the tacos with some crushed tortilla chips or toasted pepitas.