This Vegan Taco Recipe is your busy weeknight rescue.⏱️ Three ingredients and on the table in five minutes. Mediterranean Diet friendly + delicious!
Your Busy Weeknight Rescue
Need dinner on the table now? I've got you covered! This three ingredient vegan taco recipe is one of my fastest go-to meals. They come together in under five minutes ⏱️, and have been a total game changer for school night scrambles, on the go lunches, and even camping trips.
Why These Tacos Fit the Mediterranean Diet 💜
Excited to learn more about the Mediterranean Diet? Start with my Mediterranean Diet for Beginners Guide to learn what to eat and how to build simple Mediterranean meals.
Black Beans 🫘
Beans are one of the most powerful staples in the Mediterranean Diet. They bring:
- Soluble and insoluble fiber to keep digestion steady. 🌿
- Plant protein that keeps you full and energized. 💪
- Antioxidants and phytochemicals that help calm inflammation, protect your heart ❤️ and lower long term disease risk.
Guacamole 🥑
Avocados are packed with the healthy unsaturated fats the Mediterranean Diet celebrates. They:
- Support HDL (good) cholesterol 💖
- Reduce inflammation ✨
- Protect arteries
A Harvard study following more than 100,000 people found that eating just one avocado a week lowered cardiovascular disease risk by 16% and coronary heart disease risk by 21%. That's a big win for creamy guacamole! 🥑💚
Whole Wheat Tortilla 🌾
Making the move from refined flour tortillas to whole wheat is a true "Standard American Diet (they call it SAD for a reason!) to Mediterranean Diet" upgrade. Choosing whole wheat as the first ingredient means:
- More fiber and a gentler blood sugar response 🔄
- Better cholesterol numbers 🩺
- Lower risk of heart attack, stroke, and some cancers ❤️
- More staying power to support a healthy weight ⚖️
Need more healthy taco recipes? Check out my mango salsa salmon tacos and fajita salad!
Simple, satisfying, and so good for you. These vegan tacos are the Mediterranean Diet at its best. Enjoy!
Instructions
Drain beans
Microwave tortilla + beans
Top with guacamole
Enjoy!
FAQ
Place each serving of drained beans and guacamole in individual containers. Store the tortilla separate. Individual servings of guacamole are perfect for this. 
Drain the can of plain black beans and season them with the following:
1-2 teaspoon EVOO
Pinch of salt (to taste)
Chili powder (1 tsp)
Cumin (½ tsp)
Garlic powder (½ tsp)
Top Tip
Just say no to soggy tacos! Make sure to drain as much liquid off your black beans as possible.
Related
Looking for other recipes like this? Try these:
📖 Recipe
Ingredients
- 1 whole wheat tortilla 🌾
- ½ cup seasoned black beans drained 🫘
- ¼ cup prepared guacamole 🥑
Instructions
- Drain beans thoroughly.
- Place tortilla on a plate and spoon beans down the middle.
- Microwave for 45 seconds (adjust for your microwave).
- Top with guacamole.
- Fold and enjoy! 🎉
Slower, Extra-Tasty Method 🔥
- Warm a cast iron skillet. 🍳
- Heat beans in a small pan or microwave.
- Toast tortilla lightly on the skillet until warm and pliable.
- Add beans, top with guacamole, and savor. 😋
Storage Tips
- Black beans: Refrigerate up to 5 days.
- Tortillas: Keep sealed in the original bag until the best-by date. 📅
- Guacamole: Best fresh! To stretch it, smooth the top and add a thin water layer before refrigerating-drain before serving. 💧
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