Smashed Pinto Bean Tacos [Gluten-Free, Vegan & with Oil-Free Option]

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Full of flavor and ready in just 20 minutes, these Smashed Pinto Bean Tacos are sure to be the hit of your next taco night. These tacos are both vegan and gluten-free too!

♫ 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! 😉 

I don't know about you, but we LOVE our tacos in this house. 

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!

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.

How to make these pinto bean tacos

Start by preheating your oven to 350° F.

Wrap soft corn tortillas in a stack in aluminum foil and cook in the oven for about 8 minutes. Remove the tortillas from the oven and keep them wrapped in the foil pack until ready to use.

While the tortillas are in the oven, heat the olive oil in a non-stick skillet over medium-high heat. For the oil-free option, use low sodium vegetable broth.

Add diced onions, tomatoes and pinto beans to the skillet.

Season with garlic powder, cumin, chili powder and kosher salt. Stir to combine.

Cook bean mixture over medium-high heat, stirring occasionally until most of the liquid has dissipated (approximately 6-9 minutes).

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.

Serving these vegan tacos

Evenly distribute bean mixture into warmed tortillas. If you are not making the oil-free option, you can also use the hard shells if you prefer.

Top the tacos with chopped avocado and cilantro. Or instead, try them with our easy guacamole.

You can also throw on some vegan cheddar-style shredded cheese if you'd like. For the oil-free option, you can try them with our vegan cheese sauce or vegan nacho cheese sauce.

Serve with salsa (such as our restaurant-style salsa) and/or vegan sour cream. 

Can I double the recipe?

Yes! All of the ingredients can be doubled to make 8 tacos instead of 4. Just be sure to wrap the tacos in two separate stacks of 4 in the aluminum foil.

For more gluten-free, vegan dinner ideas, check these recipes out next:

• Sheet Pan Vegan Nachos
• Vegan Baked Ziti
• Gluten-Free, Vegan Mac and Cheese
• Ranch Chickpea Veggie Burgers
• Buffalo Chickpea Burgers
• Vegan Pot Pie

Now, have a "smashing" meal, darling! 🙂

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5 from 11 votes

Smashed Pinto Bean Tacos

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 256kcal

Author Sherri Hall

Ingredients

• 4 vegan and gluten-free, non-GMO soft corn tortillas (for the oil-free option, ensure the tortillas are oil-free - I like the Mi Rancho brand.)
• 1 tablespoon extra virgin olive oil (for the oil-free option, use ¼ cup low sodium, oil-free vegetable broth)
• 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
• ½ cup chopped avocado
• fresh chopped cilantro to taste

OPTIONAL FOR SERVING

• easy guacamole
• restaurant-style salsa
• vegan cheese sauce or vegan nacho cheese sauce

Instructions

• Preheat oven to 350° F.
• Wrap the tortillas in a stack in aluminum foil and cook in the oven for about 8 minutes. When the tortillas are done, remove them from the oven and keep them wrapped in the foil pack until ready to use.
• While the tortillas are in the oven, heat olive oil (or vegetable broth for the oil-free version) in a non-stick skillet over medium-high heat. Add the onion, tomato and beans to the skillet. Season with garlic powder, cumin, chili powder and salt. Stir to combine. Cook bean mixture over medium-high heat, stirring occasionally until most of the liquid has dissipated (approximately 6-9 minutes).
• 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.
• Evenly distribute bean mixture into warmed tortillas. 
• Top with avocado and cilantro.

(Please refer to the post above for instructional photographs for this recipe)

Notes

*This recipe makes four tacos but you can easily double the ingredients to yield eight tacos. Just be sure to wrap the tacos in two separate stacks of four in the aluminum foil.

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.

Nutrition was calculated using the olive oil. Using the vegetable broth will change teh calculation. Nutrition includes the chopped avocado but does not include the cilantro or any other toppings (such as vegan cheese) or condiments (such as salsa, guacamole or vegan sour cream). Nutrition was calculated using Mi Rancho brand tortillas. Nutrition varies by brand.

Nutrition

Calories: 256kcal | Carbohydrates: 38g | Protein: 8g | Fat: 10g | Saturated Fat: 1g | Fiber: 9g

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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.

©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.