A Happy, Healthy Family


Vegan Tex-Mex Black Bean Filling

We love Mexican-inspired dishes around here. I used to do the standard ground beef with a taco packet, but those packets are extremely high in sodium and contain artificial ingredients, so as we transitioned to a cleaner diet, I came up with my own Tex-Mex veggie filling that I can use in multiple dishes.

It's loaded with vegetables and protein, it's easy to experiment with, and it freezes well.

Here's the recipe, and at the end of the post I'll share different ideas for how to use it!

Vegan Tex-Mex Black Bean Filling Print Friendly and PDF


1 bell pepper (color of your choice), diced
1 red or yellow onion, diced
1 1/2 c cooked black beans (or 1 can, rinsed and drained)
1 c loose kernel corn (you can put frozen organic corn directly in without thawing)
2 cloves garlic, minced
1/4-1/2 c water
3/4 c salsa
1/2 t garlic salt (although if you're using canned beans and/or corn, I would reduce this amount, as they already have added sodium)
1 t ground cumin
1/2 T chili powder, or more, to taste


1. Saute bell pepper and onion in large pan over medium-high heat for a few minutes until onion is translucent (Did you know you can saute without oil? Just use a tablespoon or so of water and stir frequently). Add garlic and saute for just about one more minute.
2. Add beans and corn (if they were frozen, you could add them in step one, and then you definitely wouldn't need that tablespoon of water).
3. Add salsa, water (thin the filling to your liking), and seasonings. Simmer for about 5 minutes.

That's it! Isn't it so easy and fast?

So now that you have your filling, here are some ideas for using it:

1. Serve over brown rice or quinoa. Add a little shredded extra sharp Cheddar or Mexican queso if you want. I love it this way--it makes me think of Chipotle's burrito bowls!

2. Spoon into a hard taco shell to make a vegan (or vegetarian with cheese) taco.

3. Serve over a bed of lettuce to make a taco salad.

4. Serve rolled in a whole wheat tortilla with lettuce as a soft taco, or skip the lettuce, pour a little extra salsa on top, and heat in the microwave for about 30 seconds to make a burrito.

5. Spoon over a baked sweet potato for a healthy spin on a loaded potato. 

6. And here's how we had it the night I made this batch: spoon onto one side of a whole wheat tortilla, top with just a little shredded cheese, fold the tortilla over, and make a quesadilla! My favorite trick for making a quesadilla is to cook it in my panini press for about 3-5 minutes then let rest on a cooling rack for a few minutes to get extra-crispy. You don't need any butter or oil using the panini press--it's one of my favorite kitchen hacks!

If you have kids who love quesadillas, this is a much healthier option than the all-cheese variety, and it's a good way to get them to eat some veggies.


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