Smashed Pinto Bean Tacos

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 189kcal
Author Sherri Hall


  • 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)


  • Preheat oven to 350° F.
  • Heat olive oil 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 from the oil and tomato has dissipated (approximately 7-9 minutes).
  • 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.
  • Evenly distribute bean mixture into warmed tortillas. 
  • Top with avocado and cilantro. You can also add some vegan cheese (or traditional cheese if vegetarian). Serve with your favorite salsa.


*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.


Calories: 189kcal | Carbohydrates: 30g | Protein: 6g | Fat: 5g | Sodium: 300mg | Potassium: 407mg | Fiber: 7g | Sugar: 2g | Vitamin A: 165IU | Vitamin C: 4.4mg | Calcium: 76mg | Iron: 2mg