Taco night just got a whole lot easier! These easy mashed black beans are my favorite plant-based shortcut when I need a quick, flavor-packed dinner using simple pantry staples. They come together in one skillet with canned black beans, onions, garlic and a few dried spices for a protein and fiber-filled filling that works beautifully for tacos, burritos and other Mexican dishes. The best part is you do not need any fancy tools or complicated prep. Just grab a skillet and a potato masher and dinner is practically done!
This recipe is proof that simple ingredients can create incredible flavor. The flavor builds from three key places: sautéed onions, fresh garlic and dried spices. Instead of pulling out a long list of taco seasoning ingredients, this shortcut version focuses on the dominant flavors found in taco seasoning (cumin and chili powder), while letting the caramelized onions and garlic do the rest of the work.
If you have extra time, you can absolutely use my homemade taco seasoning recipe instead. It is great to make ahead and keep in your pantry for easy weeknight meals.
A Quick and Easy Taco Night Hack
This recipe comes together surprisingly fast. The longest part is simply letting the onions cook down and caramelize. Once that is done, all you have to do is mash the beans right in the skillet!
Ingredients
I love that this recipe uses all pantry staples. Keeping ingredients like canned beans, onions, garlic and spices stocked makes it so much easier to throw together quick dinners during busy weeks. If you are building a plant-based pantry, this is exactly the kind of recipe that comes in handy again and again.
Black beans are an excellent plant-based source of protein and fiber, especially for vegans and vegetarians looking to add more satisfying meals into their routine.
Instructions
1. Sauté the onions and spices until they soften and begin to caramelize. This is essential. If you don't let them cook long enough the pungent onion flavor will be too strong so be sure to give them time to caramelize and get nice and sweet.
2. Lower the heat and stir in the minced garlic. I love to use a lot of garlic here. As it cooks the flavor mellows out.
3. Add the beans and mash until they are slightly creamy.
4. Enjoy!
Recipe tips
- Let the onions cook longer for extra flavor. The longer the onions cook, the sweeter and more caramelized they become. If you have extra time, let them continue cooking slowly for even deeper flavor. It makes such a difference!
- Use a food chopper to save time. The onion prep is the most hands-on part of the whole recipe, and a food chopper makes it much quicker and easier.
- Use a cast iron skillet if possible. I always use this for caramelizing onions. It distributes heat more evenly and has a thicker bottom, which helps prevent the onions from burning if I step away for a moment. It makes low-and-slow cooking so much easier and more forgiving.
These beans are hearty, flavorful and filling yet are so easy to make. I can't wait to hear what you think!
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Easy Mashed Black Beans for Tacos and Burritos
- Total Time: 15 minutes
- Diet: Vegan
Description
Taco night just got a whole lot easier! These easy mashed black beans are my favorite plant-based shortcut when I need a quick, flavor-packed dinner using simple pantry staples. They come together in one skillet with canned black beans, onions, garlic and a few dried spices for a protein and fiber-filled filling that works beautifully for tacos, burritos and other Mexican dishes. The best part is you do not need any fancy tools or complicated prep. Just grab a skillet and a potato masher and dinner is practically done!
Ingredients
- 2 tablespoons avocado oil
- 1 red onion, diced
- ½ teaspoon salt
- ¼ teaspoon ground cumin
- ¼ teaspoon chili powder
- ⅛ teaspoon ground black pepper
- 3 large cloves garlic, peeled and minced
- 1 (15-ounce) can black beans, drained and rinsed
Instructions
- Heat a 12-inch cast iron skillet over medium heat. Add the avocado oil.
- Add the diced red onion along with the salt, cumin, chili powder, and black pepper. Saute for about 5 minutes, gradually lowering the heat as the onions cook down. Stir frequently to prevent burning.
- Reduce the heat to low, add the minced garlic, and saute for another 3 minutes, stirring often.
- Add the drained and rinsed black beans. Using a potato masher, mash the beans until they reach your desired consistency, slightly creamy and slightly chunky.
- Serve immediately in tacos. Finish with a squeeze of fresh lime juice and your favorite toppings, such as sour cream, cilantro, raw red onion, avocado, and jalapeño slices. These mashed black beans also pair well with rice bowls.
Notes
I use avocado oil instead of olive oil because I like the buttery flavor, but either one works perfectly.
- Prep Time: 5
- Cook Time: 10
- Category: Dinner
- Method: Stovetop
- Cuisine: Mexican
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