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+ servings
tacos on a white plate garnished with cilantro

Smashed Pinto Bean Tacos

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 with an oil-free option too!
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




  • 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.



*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 the 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.


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