Sunshine in a Tortilla: The Ultimate Summer Squash Tacos
There’s nothing quite like the taste of peak-season summer produce, and this recipe is a celebration of just that! We’re taking humble summer squash, juicy tomatoes, and hearty black beans and transforming them into a taco filling that’s bursting with vibrant, smoky flavor. If you’re lucky enough to have a garden overflowing with squash blossoms, this is your moment to let them shine. Their delicate, slightly sweet flavor is a welcome addition, but don’t worry if you can’t find them—these tacos are absolutely spectacular either way. Get ready for your new favorite way to enjoy the summer harvest!
Ingredients
• MAKES ENOUGH FOR 8 TO 10 TACOS
• 1 pound / 450g tomatoes
• 2 tablespoons / 30ml extra virgin olive oil
• ½ medium onion, chopped
• Salt and freshly ground pepper
• 2 large garlic cloves, minced
• 2 serrano chiles or 1 large jalapeño chile, minced
• 1½ pounds / 680g summer squash, cut into ½-inch dice
• 6 to 10 squash blossoms, sliced crosswise (optional)
• 1 cup / 170g cooked black beans, rinsed if using canned
• 2 to 4 tablespoons / 15-30g chopped fresh cilantro
Instructions
1. Turn your broiler to high. Line a baking sheet with foil, place the tomatoes on top, and broil close to the heat until the skins are charred black, about 2-3 minutes per side. Remove from the oven and let them cool until they’re safe to handle.2. Once cool, peel the skins from the tomatoes and remove the cores. Over a bowl with a strainer, squeeze the tomatoes to release the seeds and juices. Rub the pulp through the strainer to capture all the liquid, then discard the seeds. Roughly chop the tomato flesh and add it to the bowl with the strained juice.3. Heat the olive oil in a large skillet over medium heat. Add the chopped onion and a pinch of salt, cooking until tender, about 5 minutes. Stir in the minced garlic, chiles, and diced summer squash, seasoning with more salt. Increase the heat to medium-high and cook, stirring occasionally, until the squash begins to get some color, about 5 minutes.4. Pour the chopped tomatoes and their juices into the skillet. Cook, stirring often, for about 5 minutes until the squash is nearly tender. If using, stir in the sliced squash blossoms and cook for 5 more minutes, allowing the mixture to thicken and become fragrant. Finally, stir in the black beans and cilantro. Season to taste with salt and pepper, and serve warm in your favorite tortillas.
Nutritional Information
• Approximate values per serving (filling only):
• Calories: 95 kcal
• Protein: 3g
• Fiber: 4g
• Key Nutrients: A fantastic source of Vitamin C, Vitamin A, and dietary fiber. This filling is naturally low in fat and packed with plant-based goodness.
Pro Tips
• Pro-Tips for Perfect Squash Tacos
• For an extra smoky flavor, grill the tomatoes, sliced onions, and squash in a grill pan over charcoal instead of using the broiler and skillet.
• This filling is perfect for meal prep! It will keep for up to 3 days in the refrigerator. The flavors meld and deepen overnight. Simply stir well before reheating.
• Boost the nutrition and flavor by wilting in a handful of chopped spinach, amaranth greens, or other leafy greens during the last few minutes of cooking.
FAQ
Q: Is this summer squash taco recipe vegan
A: Yes, the filling itself is 100% vegan. To keep the entire meal vegan, use corn or flour tortillas that are free from lard or dairy, and choose plant-based toppings like avocado, salsa, or a cashew-based crema.
Q: How can I add more protein to these vegetarian tacos
A: The black beans provide a good source of plant-based protein. To boost it further, you can add a cup of cooked quinoa to the filling, or serve the tacos topped with toasted pepitas (pumpkin seeds) for extra crunch and protein.
Q: Can I make the vegetarian taco filling ahead of time
A: Absolutely! This filling is perfect for meal prep. You can store it in an airtight container in the refrigerator for up to 3 days. The flavors actually deepen and become even more delicious overnight. Simply reheat it in a skillet or microwave before serving.
Q: What can I substitute for summer squash
A: If you don’t have summer squash, you can easily substitute it with an equal amount of diced zucchini or Mexican gray squash. Diced eggplant would also work, though you may need to cook it a few minutes longer to ensure it’s tender.
