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Smashed Pinto Bean Tacos [Gluten-Free, Vegan]

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Full of flavor and ready in just 20 minutes, these vegan Smashed Pinto Bean Tacos are sure to be the hit of your next taco night.
Tacos on plate with salsa on side
♫ It’s just another Meatless Monday…

I wish it was Tuesday…

’cause that is taco day… ♫

Whoa! Stop the music!

Tacos aren’t just for Tuesday!

I think that’s going to be my new slogan. Why? Because you just can’t have enough tacos! 😉 Seriously – it’s true!

I don’t know about you, but we LOVE our tacos in this house. We typically eat them one to two times a week, varying our fillings to keep it interesting.

Whether it’s for breakfast, lunch or dinner, we’re a taco family for sure. These Smashed Pinto Bean Tacos are among our favorites. And, the best part is that they are super easy to make and are ready in just 20 minutes!

Close up of tacos on plate with salsa in background

So, without further ado, let’s roll out the red carpet for the star of this taco recipe – the pinto bean!

*APPLAUSE*

This tasty character is just smashing in the leading role…hahaha…get it? Smashing! Oh, I crack myself up! 🙂

Anyway, in this blockbuster hit, the pinto is accompanied by a fabulous supporting cast of characters, including onion, tomato, garlic powder, cumin, chili powder, avocado and cilantro.

Learn how to make them

To make these Smashed Pinto Bean Tacos, start by preheating your oven to 350° F. Then, heat olive oil in a non-stick skillet over medium-high heat. Add diced onions, tomatoes and pinto beans to the skillet. Season with garlic powder, cumin, chili powder and kosher salt. Stir to combine.

Beans, onions and tomatoes cooking in pan
Cook bean mixture over medium-high heat, stirring occasionally until most of the liquid from the oil and tomato has dissipated (approximately 7-9 minutes).

Cooked beans, onions and tomatoes in a pan
While the bean mixture is cooking, wrap the tortillas in foil and place in the oven to cook for 5-7 minutes. Remove tortillas from oven and keep in foil pack until ready to use. When the bean mixture is done, remove pan from heat. Using the back of a silicone or plastic pancake spatula, “smash” the bean mixture until it almost resembles the texture of refried beans but still has some chunks and maybe a few whole beans left.

Smashing beans with a spatula
Evenly distribute bean mixture into warmed tortillas. Top with avocado and cilantro. You can also throw on some vegan cheddar-style shredded cheese or traditional cheddar if you are vegetarian. Enjoy with your favorite salsa.

Tacos on a plate with shredded cheese and salsa in the background
Have a “smashing” meal, darling! 🙂

Smashed Pinto Bean Tacos
5 from 10 votes
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Smashed Pinto Bean Tacos [Gluten-Free, Vegan]

Full of flavor and ready in just 20 minutes, these vegan Smashed Pinto Bean Tacos are sure to be the hit of your next taco night.

Course Main Course
Cuisine American, Mexican
Keyword beans, gluten free, meatless monday, tacos, vegan, vegetarian
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 4 tacos
Calories 189 kcal
Author Sherri Hall

Ingredients

  • 1 tablespoon extra virgin olive oil
  • ½ cup diced Vidalia onion
  • 1 cup diced plum tomatoes
  • 1 (15 oz.) can pinto beans, drained and rinsed
  • ½ teaspoon garlic powder
  • ¼ teaspoon cumin
  • ¼ teaspoon chili powder
  • kosher salt to taste
  • 4 gluten-free soft corn tortillas
  • ½ cup chopped avocado
  • fresh chopped cilantro to taste (for garnish)

Instructions

  1. Preheat oven to 350° F.
  2. Heat olive oil in a non-stick skillet over medium-high heat.

  3. Add the onion, tomato and beans to the skillet. Season with garlic powder, cumin, chili powder and salt. Stir to combine.

  4. Cook bean mixture over medium-high heat, stirring occasionally until most of the liquid from the oil and tomato has dissipated (approximately 7-9 minutes).
  5. While the bean mixture is cooking, wrap the tortillas in foil and place in the oven to cook for 5-7 minutes. Remove tortillas from oven and keep in foil pack until ready to use.
  6. When the bean mixture is done, remove pan from heat. Using the back of a silicone or plastic pancake spatula, “smash” the bean mixture until it almost resembles the texture of refried beans but still has some chunks and maybe a few whole beans left.

  7. Evenly distribute bean mixture into warmed tortillas. 

  8. Top with avocado and cilantro. You can also add some vegan cheese (or traditional cheese if vegetarian). Serve with your favorite salsa.

Recipe Notes

*This recipe makes four tacos but you can easily double the ingredients to yield eight tacos.

The nutrition information shown is an estimate provided by an online nutrition calculator. Accuracy is not guaranteed. Information shown should not be considered a substitute for a professional nutritionist’s advice.

Please note that kosher salt to taste and cilantro to taste were not included in the nutrition calculation.

Nutrition Facts
Smashed Pinto Bean Tacos [Gluten-Free, Vegan]
Amount Per Serving
Calories 189 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Sodium 300mg 13%
Potassium 407mg 12%
Total Carbohydrates 30g 10%
Dietary Fiber 7g 28%
Sugars 2g
Protein 6g 12%
Vitamin A 3.3%
Vitamin C 5.3%
Calcium 7.6%
Iron 10.9%
* Percent Daily Values are based on a 2000 calorie diet.

So, what do you think? Let me know in the comments below. And if you make this recipe, tag @watchlearneat in your photos on Instagram. 🙂

This post originally appeared on Watch Learn Eat on March 14, 2016. It has been republished to reflect both recipe and photo revisions. Some changes to the story were also made.

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©Watch Learn Eat. All content and images are copyright protected. Recipes and images are not to be used or republished without prior permission. If you adapt this recipe, please re-write the recipe in your own words, and link back to this post for the original recipe.

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Reader Interactions

Comments

  5. THE best thing about this delicious looking recipe? I have every single ingredient to make it! And the fact my non meat eating sister is joining us for dinner Im taking as a sign I HAVE To make this tonight! Thanks!!

    Reply

  7. I totally agree- you won’t miss the meat with these tacos. They sound nice and hearty and I love pinto beans and avocado together.

    Reply

  14. These smashed pinto bean tacos look like the perfect meatless Monday meal that everyone will enjoy. Quick and easy but tasty is perfect for a weeknight meal.

    Reply

  15. These tacos look great. I don’t always eat meat and my wife is a vegetarian anyway. I will totally be making these tasty little tacos.

    Reply

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