Mediterranean Vegan Crunchy Black Bean Tacos
These Mediterranean-inspired crunchy black bean tacos combine the heartiness of protein-rich black beans with fresh vegetables, herbs, and tangy Mediterranean flavors. Served in crisp taco shells and topped with a bright lemon-garlic tahini sauce, they’re perfect for a quick, healthy, and satisfying vegan meal.
⏱ Time
Prep time: 15 minutes
Cook time: 10 minutes
Total time: 25 minutes
Ingredients
For the black bean filling:
1 can (400g / 15 oz) black beans, rinsed and drained
1 tbsp olive oil
2 cloves garlic, minced
1 tsp ground cumin
1 tsp smoked paprika (optional)
½ tsp dried oregano
Salt & pepper, to taste
Juice of ½ lemon
For the Mediterranean toppings:
½ cup cucumber, diced
½ cup cherry tomatoes, diced
¼ cup red onion, finely chopped
2 tbsp fresh parsley, chopped
1 tbsp extra virgin olive oil
Juice of ½ lemon
Pinch of salt
For the lemon-garlic tahini sauce:
3 tbsp tahini
1 tbsp lemon juice
1 tbsp olive oil
1 clove garlic, minced
2–3 tbsp water (to thin)
Pinch of salt
Other:
4 crunchy taco shells
Instructions
1. Make the black bean filling
Heat olive oil in a skillet over medium heat.
Add minced garlic and sauté for 30 seconds until fragrant.
Stir in cumin, smoked paprika, and oregano.
Add black beans and cook for 4–5 minutes, mashing some lightly with a fork for texture.
Season with salt, pepper, and lemon juice. Set aside.
2. Prepare the Mediterranean topping
In a bowl, combine cucumber, tomatoes, red onion, and parsley.
Drizzle with olive oil, add lemon juice, and season with a pinch of salt. Toss well.
3. Make the lemon-garlic tahini sauce
In a small bowl, whisk together tahini, lemon juice, olive oil, minced garlic, and salt.
Add water gradually until creamy but pourable.
4. Assemble the tacos
Warm taco shells according to package instructions.
Spoon black bean mixture into each shell.
Top with Mediterranean salad and drizzle with tahini sauce.
Notes & Tips
For extra crunch, add shredded lettuce or thinly sliced red cabbage.
You can replace black beans with chickpeas for a different flavor profile.
Add pitted Kalamatas olives for more authentic Mediterranean taste.
Make it gluten-free by ensuring taco shells are certified gluten-free.
❓ Frequently asked questions FAQs
Q: Can I make the filling ahead of time?
Yes! You can prepare the black bean filling up to 3 days in advance and reheat before serving.
Q: What can I use instead of tahini?
You can use hummus thinned with a little lemon juice and olive oil.
Q: Are these tacos freezer-friendly?
The filling can be frozen for up to 2 months, but store the shells separately to keep them crisp.
Nutritional Information
Calories: ~390 kcal
Protein: 12g
Carbs: 48g
Fat: 16g
Fiber: 12g
Sugars: 5g
Sodium: 320mg