15-Minute Kidney Bean Tacos
Looking for a quick and simple recipe that can help you to have a healthy and tasty vegan meal on the table in as little as 15 minutes? Kidney bean tacos are your friend, amigo.
Ingredients
- 1 tablespoon cooking oil
- 3 garlic cloves, chopped
- 1 teaspoon cumin seeds (see notes for easy spice substitutes)
- 1 teaspoon fennel seeds (see notes)
- 2x 14 oz (400 g) tins kidney beans, drained and rinsed
- 1x 14 oz (400 g) tin tomatoes
- 1 teaspoon dried sage
- ½ teaspoon smoked paprika
- ½ teaspoon cayenne pepper (or chilli powder)
- 3 tablespoons nutritional yeast (optional)
- Small handful fresh coriander (optional)
- Salt and pepper to taste
- 10 small flour or corn tortillas (see notes)
Instructions
- Heat the oil in a pan on medium heat and add the garlic, cumin seeds, and fennel seeds. Season with salt and pepper, stir, and fry gently for a couple of minutes until the garlic has softened and the spices are fragrant.
- Add the drained kidney beans, tinned tomatoes, sage, smoked paprika, cayenne pepper, and nutritional yeast. Mix well and cook for 5-6 minutes, stirring now and then.
- After 5-6 minutes, use a potato masher to mash roughly half of the mix in the pan while leaving some of the beans whole. Add a splash of water if necessary to loosen up the mix.
- Stir and cook for another couple of minutes. The mashed beans will thicken the mix, so reduce the heat and add small amounts of extra water if it starts to stick in the pan.
- After a couple of minutes, stir in the chopped fresh coriander. Season to taste and serve in tacos with your choice of toppings (see serving suggestions for ideas).📸 See recipe steps >📖 Table of contents >
Notes
Whole spices: If you don't have cumin or fennel seeds, you could use one teaspoon of ground cumin to replace the two teaspoons of whole spices. If you have cumin seeds but not fennel seeds, you could simply double the amount of cumin seeds.
Tortillas: The number of tacos you can make will vary depending on the tortilla size and how much you put in them. For me, this was enough for around 10 small flour tortillas, which would probably feed at least three people depending on sides.
Other additions: Try adding ingredients such as fried onions, peppers, greens, courgette, or mushrooms.
Gluten-free: To make this recipe gluten-free (and vegan), use tortillas that are certified or labelled as such and make sure any sides are also GF.
Storage: You can store the kidney bean filling in the fridge for up to four days or freezer for several months.
See recipe testing notes and recipe FAQ sections for more info.
* The nutrition info below is for one taco, based on a total of 10 tacos.
Nutrition
Calories: 194kcalCarbohydrates: 31gProtein: 9gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.01gSodium: 296mgPotassium: 431mgFiber: 7gSugar: 4gVitamin A: 282IUVitamin C: 5mgCalcium: 88mgIron: 3mg
Nutrition Facts
15-Minute Kidney Bean Tacos
Amount Per Serving
Calories 194
Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g6%
Trans Fat 0.01g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Sodium 296mg13%
Potassium 431mg12%
Carbohydrates 31g10%
Fiber 7g29%
Sugar 4g4%
Protein 9g18%
Vitamin A 282IU6%
Vitamin C 5mg6%
Calcium 88mg9%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
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