If you’re tired of the same old wraps, it’s time to shake things up with these Mashed Kidney Bean Tacos with Parsley Tofu Sauce—a recipe that’s as nourishing as it is delicious. Think creamy, herby, zesty goodness wrapped up in a soft tortilla, with the perfect balance of protein, fiber, and fresh flavor.
The star of the show is the mashed kidney beans. They’re hearty, satisfying, and seasoned just right to give you that comforting, almost “refried bean” vibe but with a lighter, fresher twist. Pair that with the parsley tofu sauce—a vibrant green drizzle that’s creamy, tangy, and packed with nutrients—and you’ve got a wrap that feels like a hug for your taste buds.
These wraps are perfect for when you want something quick, healthy, and filling without spending hours in the kitchen. They’re kid-friendly, lunchbox-approved, and can easily double up as a crowd-pleasing dinner. Plus, they freeze beautifully, so you can meal-prep a batch of mashed beans ahead of time and whip up these tacos whenever the craving hits.
Whether you’re vegetarian, vegan, or just looking to add more plant-powered meals to your week, this recipe has you covered. Packed with plant-based protein, fiber, and flavor, it’s proof that healthy doesn’t have to be boring—it can be colorful, fun, and seriously crave-worthy.
Mashed Kidney Bean Wraps With Parsley Tofu Sauce
Ingredients
Kidney Bean Wraps
- 2 cans kidney beans in water
- 1 small red or white onion
- 2 garlic cloves
- 1 tsp smoked paprika
- 1/2 tsp chilli powder
- 1 tbsp lime juice
- 1 tbsp olive oil
- salt & pepper
Parsley Sauce
- 200 grams silken tofu
- 1 large bunch of fresh parsley
- 1 tbsp lime juice
- 1/2 tsp garlic powder
- salt & pepper
For serving
- 6-8 soft tortillas
- fresh toppings avocado, lettuce, red onion, tomatoes, corn, lime wedges
Instructions
- Make the BeansHeat olive oil in a frying pan over medium heat.Add chopped onion and garlic; sauté until soft and fragrant.Stir in cumin, smoked paprika, and chili powder. Cook for 1 minute to release the spices.Add kidney beans and lime juice. Mash with a fork or potato masher until creamy but still a little chunky. Season with salt and pepper.
- Make the Parsley Tofu SauceIn a blender or food processor, combine silken tofu, parsley, lime juice and garlic.Blend until smooth and creamy. Adjust seasoning with salt and pepper. If it’s too thick, add a splash of water or extra lime juice.
- Assemble the TacosWarm the tortillas in a dry pan or microwave.Spread a generous spoonful of mashed kidney beans onto each tortilla.Drizzle with parsley tofu sauce.Top with avocado, lettuce, tomatoes, or your favorite taco fixings.Fold and enjoy!
Notes
🌱 Tips & Variations
- Make it spicier: Add a pinch of cayenne or extra chili powder to the beans.
- Switch up the greens: Swap parsley for cilantro or basil for a new flavor twist.
- Meal prep: The beans and sauce keep in the fridge for up to 4 days, making this a great grab-and-go option.
And there you have it—Mashed Kidney Bean Tacos with Parsley Tofu Sauce that prove healthy eating doesn’t have to be boring. These wraps are colorful, satisfying, and packed with flavor (and plant-powered goodness!). Whether you’re making them for a quick weeknight dinner, a family lunch, or even meal prep, they’re sure to become a new favorite in your kitchen.
If you give this recipe a try, I’d love to hear how you liked it! Don’t forget to save this recipe to Pinterest for later—you’ll thank yourself on your next busy weeknight!
