Easy vegan bean tacos {Meatless Monday}9

Posted on August 27, 2012 by ChristieDinner Time, Gluten Free, Vegan, Vegetarian

I barely ever make tacos. Like, barely ever. The last time I made tacos was literally… I can’t remember! Maybe back in 2005. I don’t know.

They just don’t appeal to me. You know why? I feel like I’m not going to be satisfied by them. The crunchy shells just seem too flimsy and light to be a real meal.

But what about the toppings?!!! I hear you shout. Yes, I am a fan of guacamole. Yes, I am a fan of sour cream. A big fan. Sure, I like salsa, and lettuce, and spicy mince meat too. But tacos, to me, are nothing more than a snack.

One day recently, though, I was in the mood for a snack. Well, a light lunch, actually. And I thought of tacos. Somehow, they just popped straight into my head.

I didn’t have any mince meat, so I had to use my imagination. I figured that since I didn’t have any sour cream in the fridge I may as well go the whole hog and create a fully vegan taco. I’m crazy like that. Believe it or not though, the recipe came together surprisingly easily.

Fresh, ripe avocado took the place of sour cream and guacamole to provide a rich creaminess, while a can of four bean mix got heated with onion, garlic and spices before being blitzed with nutty soy milk to form a chunky mix.

Trust me when I say you won’t miss the meat at all – or even the sour cream. And that’s coming from a dairy junkie!

Give these a try. I think you’ll really dig this fresh and wholesome way to eat Mexican food without loads of extra calories. Chow down on them for a satisfying, yet light, lunch or dinner. Or indeed, a snack :)

Do you find tacos filling enough? Would you try a vegan version?

Linking up again this week with Veggie Mama for Meatless Mondays. Click on over for lots more yummy vegetarian meal ideas.

Christie x

Easy vegan bean tacos

serves 4

  • 1 brown onion, thinly sliced into wedges
  • 2 cloves garlic, finely chopped
  • 2 x 400g cans four bean mix
  • 1/2 teaspoon paprika
  • 1/2 teaspoon ground chilli
  • 1/2 teaspoon ground cumin
  • 3/4 cup Vitasoy Original Soymilk

To serve

  • 8 corn tacos
  • 1 diced avocado
  • Shredded lettuce
  • Tomato salsa

1. Pour the oil to a large frying pan over medium heat and add the onion. Sauté for 5 minutes or until just starting to brown. Add the garlic and cook for 1 minute more.

2. Drain and rinse both cans of beans and add to the frying pan. Sprinkle in all the spices and stir for 2-3 minutes until well combined and heated through.

3. Transfer half of the bean mixture to a mini food processor and pour in the soy milk. Pulse a few times to roughly mash the beans, leaving them still a little chunky. You can also do this step using a fork and a strong arm, if you don’t have a food processor.

4. Return the mashed beans to the frying pan with the whole beans. Season with salt and pepper and stir over medium heat until hot. Serve in taco shells topped with lettuce, avocado and salsa.

Fig & Cherry was commissioned by Vitasoy Australia to develop this sponsored recipe featuring their range of non-dairy milks. For more great soy recipes (including plenty more by Christie!) visit www.soy.com.au.

If you are a brand or PR who would like to commission a sponsored recipe, please get in touch via the Advertising page.

  • Yay for another Meatless Monday recipe! I’ve been trying to cut down on my meat intake lately but sometimes find it hard to come up with good meatless recipes (obviously I’m not thinking hard enough.. lol).

    I like making home-made Mexican food as well, but find the crunchy tacoes too messy as they seem to shatter at the first bite lol.. So instead usually use tortillas, etc. This recipe looks so good though so you’re convincing me to give tacoes another try, messy or not!

  • We are so on the Meatless Monday bandwagon as well. Especially in light of some of the horrible footage being revealed about abbatoirs now also in the states as well as Indonesia

    • Hi ChompChomp – yes, it’s gross isn’t it!? Eating one veggie meal a week is really quite doable for almost everyone, I think! / hope!

  • Looks great! I would prefer this bean version anytime… I’m more into vegetables than meat.

    • Hi Mich – glad to hear that! Hope you give these a crack.

  • ARE YOU INSANE TACOS ARE THE BEST THING EVER INVENTED!

    • Hey Veggie Mama – clearly, I am insane!! :)

  • These look yummy for sure! We make tacos about once a month, but we stuff them so full of ‘optional extras’ and toppings that they’re definitely more than a meal :)

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