Taco Black Bean Salad (Vegan Gluten-Free)
This high-protein delicious Taco Black Bean Salad is fresh, zesty and packed with flavour and colour and it is ready in 15 minutes. It’s naturally vegan and gluten-free and great for packed lunches.
I love the summer months when it’s officially salad season. But I am not about the sad salad of lettuce, cucumber and tomato with a bland dressing; salads need to be vibrant, nourishing, well-balanced and exciting. This Taco Black Bean Salad ticks all of those boxes and is a firm favourite at home for something speedy, satisfying yet light.
Why will I love this Taco Black Bean Salad?
This salad is such a winner, it’s:
- Light, satisfying and wholesome
- Deliciously zingy, herby and fresh
- Naturally vegan, gluten-free and nut-free
- High in protein and fibre
- Packed with colour and flavour
- Crunchy, crispy and loaded with vegetables
- Served with crispy, baked taco chips
If you already love the sound of this salad, then read on for the recipe card. First, let’s discuss the recipe in more detail.
What ingredients to I need?
The salad is divided into two parts: the salad and the dressing. Let’s start with the salad:
- Small tortillas: these make the taco shells, and I used delicious corn tortillas which are naturally gluten-free but other tortilla wraps will be great. If you cannot find small ones, use 1-2 regular-sized tortillas.
- Olive oil: brush this over the cut up tortillas to make them really crispy in the oven.
- Black beans: I love black beans, they are one of my favourites! If you’d prefer to use other beans or legumes, chickpeas or cannellini beans are great.
- Corn: I love to use fresh corn from the cob where I can as it is a bit crisper but you can use a tin of sweetcorn. Trim the corn (or drain the tin and pat dry) before frying off till crispy and charred. I use a non-stick pan and need very little oil.
- Cucumbers: to add colour and crunch.
- Cherry tomatoes: the crispy, sweet ones are my favourite but you can use any tomatoes.
- Spring onions: use the white and the green par for this salad.
- Fresh coriander: or you can use mint, parsley or chopped chive.
- Salad: any salad is great as a base for this Taco Black Bean Salad. I like to use a mix of lettuce, rocket, spinach, watercress amongst others.
- Chilli flakes and sesame seeds: to serve.
As for the dressing this is really easy and so delicious. It’s quick thick but that is the best way!
- Thick coconut yoghurt: or other dairy-free yoghurt just make sure it is unsweetened. I like the Cocos Organic Natural or Light yoghurt here.
- Lime juice: either use fresh lime or lemon.
- Olive oil: a good quality extra virgin olive oil is the best tasting for a dressing but use whatever you can.
- Maple syrup: or you can use another syrup like agave or vegan honey.
- Ground cumin: I love the flavour this adds to the dressing without being overpowering.
- Salt and pepper: essentials for seasoning.
How do I make this salad?
This is really easy to make and is ready in 15 minutes with minimal preparation:
- Chop the tortillas into triangles and bake: with a little olive oil till crispy.
- Add the corn to a pan with some oil: and fry off till charred.
- Chop all the vegetables and herbs: for the salad.
- Stir together all the ingredients for the dressing: till smooth.
- Assemble the salad with all the components: and toss with the dressing.
How long will this keep?
You can make this salad 2-3 days ahead of time, just keep the salad leaves and the dressing separately as these will wilt and make the salad soggy. Store the dressing in a sealed container for 2-3 days in the fridge and stir through before eating.
Is this gluten-free and nut-free?
Yes is gluten-free, just check that your tortilla wraps do not contain gluten-free. This salad is nut-free, please check that your yoghurt does not contain nuts.
I love this fresh salad, what else can I make?
I hope you are going to love this Taco Black Bean Salad and for more ideas, how about my:
- Jackfruit Satay Poke Bowls
- Vegan Pesto Feta Filo Pastry Parcels
- Sweetcorn and Red Pepper Fritters
- Minty Pea Hummus Quinoa Bowls
- Chipotle Jackfruit Bowls with Charred Peppers and Corn
Taco Black Bean Salad (Vegan Gluten-Free)
This high-protein delicious Taco Black Bean Salad is fresh, zesty and packed with flavour and colour and it is ready in 15 minutes. It’s naturally vegan and gluten-free and great for packed lunches.
Ingredients
- For the Salad:
- 3 small tortillas
- Olive oil
- 1 tin black beans, drained (drained weight 240g)
- 1 ear of corn (or 165g sweetcorn)
- 2 small cucumbers, or ½ regular cucumber, chopped small
- 160g cherry tomatoes, chopped into 1/4
- 3 spring onions, sliced
- 1 tbsp freshly chopped coriander
- 2 large handfuls of salad leaves
- Chilli flakes
- Sesame seeds For the Dressing:
- 100g thick coconut or other dairy-free yoghurt
- ½ lime, juiced
- 1 tbsp olive oil
- 1 tbsp maple syrup
- ¼ tsp ground cumin
- Salt and pepper
Directions
- Preheat the oven to 160Fan/180*C and line a baking tray with parchment paper.
- Cut/slice the tortillas intro triangles and brush with olive oil. Lay out on the tray in one layer and bake for 10 minutes, flipping over halfway through. Allow to cool for the crispest tortillas.
- Meanwhile, heat 1 tsp of olive oil in a frying pan. Slice the corn from the ear and add to the hot pan. Fry off for 3-5 minutes, tossing regularly until charred. If using tinned sweetcorn, pat it dry first before adding to the hot pan.
- Prepare all the vegetables for the salad.
- For the dressing: add all the ingredients to a bowl or mug and stir till smooth.
- Plate up the salad: add the salad leaves to 1 large or 2-3 smaller bowls followed by the beans, charred corn, chopped cucumber, tomatoes and crispy tortilla chips. Top with the spring onions, freshly chopped coriander, some chilli flakes and sesame seeds and add on the dressing. Toss well and enjoy.
- Best eaten straight away as the salad leaves will wilt over time and the tortilla chips will soften. You can prepare the vegetables and the dressing for 2-3 days beforehand but assemble the salad leaves and dressing just before serving.
I look forward hearing what you think of this Taco Black Bean Salad so please let me know in the comments below. If you do make this salad, I’d love to see so please tag me, I’m @nourishing.amy on Instagram and use the hashtag #nourishingamy. I’m also on Twitter, Facebook and Pinterest – please say hello!
With taco salad love x
