Black Bean Tacos


Mixing mashed canned beans with whole beans and seasonings makes an incredibly simple taco filling from your pantry. Top these speedy 5-ingredient tacos with lettuce, tomato and salsa or any of your favorite taco toppings.

Prep Time:
10 mins
Additional Time:
15 mins
Total Time:
25 mins
8 tacos


  • 2 (15 ounce) cans black beans, rinsed

  • 1 teaspoon ground cumin

  • ½ teaspoon garlic powder

  • 8 hard taco shells

  • ¾ cup shredded Mexican cheese blend


  1. Preheat oven to 325 degrees F.

  2. Mash half of the beans in a large bowl. Add whole beans, cumin and garlic powder; stir to combine. Fill each taco shell with about 1/3 cup of the bean mixture. Top with cheese. Place the filled tacos on a baking sheet and bake until the beans are hot and the cheese is melted, 12 to 15 minutes.

Nutrition Facts (per serving)

328 Calories
11g Fat
42g Carbs
15g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 2 tacos
Calories 328
% Daily Value *
Total Carbohydrate 42g 15%
Dietary Fiber 10g 35%
Total Sugars 6g
Protein 15g 31%
Total Fat 11g 14%
Saturated Fat 6g 29%
Cholesterol 20mg 7%
Vitamin A 140IU 3%
Vitamin C 4mg 5%
Folate 94mcg 24%
Sodium 299mg 13%
Calcium 215mg 17%
Iron 3mg 19%
Magnesium 6mg 1%
Potassium 485mg 10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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