15-Minute Pumpkin and Black Bean Tacos

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These vegan pumpkin and black bean tacos are a savory and quick meal for one: crunchy and spicy and perfect for a busy day. Pumpkin puree solves the problem of your yummy beans rolling around and dropping out of your taco, too! Just quickly saute your vegetables, pumpkin, and spices, add to heated taco shells, and top with veggies and peanuts!

This meal contains approximately 11 grams of protein and 11 grams of fiber. The recommended daily amount of fiber is 25 grams for women and 38 grams for men aged 19 – 50 and 21 grams for women and 30 grams for men over age 50, according to the Institute of Medicine. Many Americans don’t get enough fiber.

Ingredient Notes

Red Onions – or use white or yellow onions, or chop the white parts of the scallions.

Yellow Bell Peppers – I like the sweetness and color of the yellow ones especially, but any bell peppers or poblano peppers would be fine to use in this recipe.

Black Beans – Feel free to use kidney, pinto, or whatever type of beans you like. I cooked these from dry beans in an Instant Pot (6 quart Duo). Just wash and sort through the beans, soak them in a lot of water for a few hours, drain the water, then cook on high pressure with fresh water (I used 1 cup for beans and 4 cups of water) for 25 minutes. This is longer than recommended for soaked beans from my Instant Pot directions, but I do like to make sure they are soft.

You can use canned beans if you prefer: I suggest looking for a low-sodium version.

Pumpkin Puree – This provides delicious flavor and creamy consistency in your taco filling. It also keeps the other ingredients in place so they are less likely to spill out while you’re eating your taco! I chose canned pumpkin puree, but you could also use cooked fresh sugar pumpkin. Don’t use pumpkin pie filling for this recipe though – it’s too sweet. Pumpkin is rich in beta-carotene, which our bodies turn into vitamin A, essential for our immune system to function well. A quarter-cup of pumpkin puree also provides 126 milligrams of potassium.

If you don’t have pumpkin, try tofu in the filling instead. Either silken or firm tofu would be fine: I would crumble firm taco into small pieces if using that type.

Blue Corn Tacos – You could also use yellow or white corn tacos. Soft tacos from corn or wheat tortillas would be fine too. Have you ever made your own corn tortillas? It is a fun little project and the freshness can’t be beat!

Peanuts – I suggest unsalted, dry-roasted peanuts for a satisfying crunch. A 1-ounce serving size provides 7 grams of protein and unsaturated fat, including heart-healthy monounsaturated fat (just a tablespoon of chopped peanuts are used in this recipe for 2 tacos). source

How to Make these Pumpkin and Black Bean Tacos

• Heat the oil in the pan over a medium flame for 1 minute. Add the onions and peppers. Cook for 2 minutes.
• Add black beans, pumpkin puree, cumin, salt, ground ginger, and fresh ground black pepper. Cook for 8 minutes. Squeeze some of the lime juice on top.

• While this mixture cooks, turn the oven on to 350° F
• Chop the peanuts and tomatoes
• Place taco shells in the baking pan and heat for 1 – 2 minutes until warm, pliable to open, and add the filling, and crispy.
• Split the pumpkin vegetable mixture between the 2 tacos. Top with tomatoes, chopped peanuts, the rest of the lime juice, and sriracha sauce.

Flavor Variations

In addition to the ingredient options listed above, you can top the pumpkin and black bean tacos with other tasty fixings like:

• Sliced avocado or guacamole
• Chopped cilantro leaves
• Vegan shredded cheese
• Sliced black olives
• Shredded lettuce
• Corn
• Salsa
• Sliced jalapeno peppers: fresh or pickled
• Sliced radishes

Storage

The cooked filling will keep covered in the refrigerator for a few days or in the freezer for a few months. Store the taco shells separately. Heat them right before serving and add the hot filling so the taco shells stay crispy.

More Recipes You May Enjoy

• Ultimate High Protein Breakfast Burritos
• Easy Mexican Lasagna with Black Beans
• 15-Bean Vegetable Soup
• Slow Cooker Vegan Chili
• Pumpkin Vinaigrette Salad Dressing
• 5-Minute Double Chocolate Pumpkin Mug Cake

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Please let me know how you liked these pumpkin black bean tacos in the comments: