Need an easy, delicious meal? These bean and cheese tacos are made with just six simple ingredients: canned beans, cheese, onion, salsa, coleslaw mix (or cabbage/lettuce), and tortillas. For plant-based diets, swap in vegan cheese.
This recipe checks off all the boxes: protein-packed, short ingredient list, no special cooking equipment needed, and takes less than 30 minutes to make.
Ingredients and Nutrition
Canned black beans
When it comes to convenience and healthiness, canned beans are a true kitchen superstar for this bean and cheese taco recipe.
Unlike dried beans that require soaking and extended cooking times, canned beans are ready to use right out of the can.
This bean and cheese tacos recipe uses canned black beans but you can also use pinto beans or kidney beans.
Along with peas and lentils, beans are part of the legume family. Legumes are inexpensive, low-fat, and nutrient-rich, providing a variety of essential nutrients, including the following:
- Protein: A macronutrient that serves as the building block for muscles, tissues, and cells
- Fiber: A type of indigestible carbohydrate found in plant-based foods that supports gut and heart health
- Iron: A key mineral that helps make hemoglobin, the protein in red blood cells that carries oxygen throughout the body
- Folate: A vital vitamin for growth and development, especially during pregnancy, as it helps prevent neural tube defects.
Shredded cheese
Shredded cheese adds protein, flavor, and convenience to your bean and cheese tacos. Choose from options like Monterrey Jack, cheddar, or a Mexican blend, or go vegan with plant-based cheese.
Salsa
Store-bought salsa is a quick and flavorful addition to bean and cheese tacos. With tomatoes, onions, peppers, and spices, it enhances taste while offering nutrients and antioxidants, all with no prep on your part. Salsa is especially rich in the following:
- Vitamin A: Supports cell growth, eye health, and immune function
- Vitamin C: Protects cells, aids collagen synthesis, and supports skin, blood vessels, and tendons
- Lycopene: May protect against cancer
Onion
Onion adds an earthy flavor to the bean and cheese tacos. You can use yellow, white, or red onions — red was used here. For convenience, use pre-chopped onions. Onions are rich in quercetin, a natural plant pigment with antioxidant and anti-inflammatory effects.
Chopped lettuce, cabbage, or coleslaw
Add veggies to these bean and cheese tacos with chopped lettuce, cabbage, or plain coleslaw (without mayo) for a crisp texture.
I use plain coleslaw from the produce section to save time. You can also try leafy greens like spinach or kale.
Tortillas
Six-inch tortillas are good size for these tacos.
Optional ingredients
Spice up the beans by adding any of these seasonings:
- Chili powder
- Taco seasoning
- Southwest blend seasoning
- Chili lime seasoning
Elevate the flavors and textures with these optional condiments:
- Avocado
- Guacamole
- Cilantro
- Jalapeno
- Sour cream
Steps
First, dice the onion and chop the lettuce or cabbage into thin strips. For convenience, you can use a bag of coleslaw mix and pre-chopped onions. Set them aside while you cook the beans.
In a medium pan, heat about one tablespoon of butter or oil over medium heat. Add drained and rinsed beans, chopped onions, and any desired spices. Cook for a few minutes, stirring occasionally.
Then, stir in the salsa and cook until the liquid evaporates, about 7 to 8 minutes. Mash the beans with a spoon or fork as they simmer, thickening the filling to help it cling to the tortillas.
You can add shredded cheese to the cooked bean mixture now or wait until you assemble the tacos.
Heat the tortillas while the bean filling cooks. You can microwave or stove-cook them for easy preparation.
For the microwave method, wrap a stack of tortillas in a damp paper towel and microwave for 30 to 45 seconds until warm and pliable.
For the stove method, heat a dry nonstick skillet over medium heat. Warm each tortilla for about 30 seconds to 1 minute on each side until slightly brown and flexible, using tongs to flip them for even heating.
Finally, assemble the tacos by placing the heated tortillas on a plate. Add coleslaw or shredded cabbage or lettuce, the bean filling, and shredded cheese. You can top with salsa or serve it on the side, along with optional condiments like cilantro, avocado, guacamole, or jalapeño.
Store leftovers in the fridge for up to 3 days.
Frequently Asked Questions
Yes, bean and cheese tacos are a healthy choice, especially with the ingredients used in this recipe.
Beans provide a good source of protein and fiber, while onions, salsa, and optional veggies add valuable nutrients and flavors.
One meal, like these tacos, doesn’t alone constitute a healthy diet. It’s about overall dietary patterns — various nutritious foods, balanced meals, and portion control.
This recipe makes 2 servings of 3 tacos each. Three tacos without condiments provide 619 calories, or about 413 calories for 2 tacos. Please note that the nutritional information is an estimate based on the ingredients used.
Yes, these bean and cheese tacos can be stored in the freezer.
To freeze the tacos, cook and assemble them without toppings like leafy greens, coleslaw, avocado, or sour cream, as these don’t freeze well.
Store the tacos in a freezer-safe airtight container or wrap them individually in plastic wrap and place them in a resealable freezer bag. When properly stored, they can last in the freezer for up to 6 months.
To enjoy, reheat them in the microwave or oven until warmed through and add toppings.
Bean and Cheese Tacos 6 Ingredients
Equipment
- Measuring spoons and cups
- 1 cutting board
- 1 chef knife
- 1 medium frying pan
- 1 wooden spoon or heat-resistant spatula
Ingredients
- 15.5 ounces canned black beans, drained and rinsed (1 can)
- ⅓ small onion, diced (or ¼ large onion)
- ⅓ cup salsa
- 1 tablespoon butter or cooking oil
- 6 six-inch corn or flour tortillas
- 2 cups shredded or chopped leafy greens such as lettuce, cabbage, or spinach (or use plain coleslaw)
- 1 cup shredded cheese such as Cheddar, Monterrey Jack, or Mexican blend
Optional: For more heat, add 1 to 2 teaspoons of spicy seasoning such as chili powder, taco seasoning, or southwest seasoning blend to the bean mixture. Optional toppings: chopped avocado, guacamole, sour cream, chopped fresh cilantro, and jalapeno.
Instructions
- Open the canned beans, drain, and rinse in a colander. Set aside.
- Chop the onion and lettuce or cabbage into thin strips, or use pre-chopped onion and a bag of plain pre-shredded coleslaw (without mayonnaise) for convenience. Set aside.
- Heat butter or cooking oil in a medium pan over medium heat. Add the beans, onion, and any spicy seasoning you like. Cook for a couple of minutes, stirring occasionally.
- Stir in the salsa and cook for 7 to 8 minutes, stirring occasionally. Mash the beans with a utensil as they cook. The liquid will evaporate, thickening the bean mixture to help it stay in place in the tortillas.
- Once the liquid has evaporated from the bean mixture, remove the pan from heat. You can add shredded cheese now or when assembling the tacos.
- Heat the tortillas in the microwave for the fastest method or on the stove.
- Place the heated tortillas on a plate. Start with a layer of coleslaw (or chopped leafy greens), then add the bean filling and sprinkle with shredded cheese.
- Top with salsa if desired and add optional ingredients like chopped cilantro, avocado, and jalapeño. Enjoy!
Tried this recipe? What variations or adaptations did you make? Share in the comments.
