Tacos are a beloved dish enjoyed by many, and the possibilities for creating plant-based versions are endless. Whether you're looking to reduce your meat consumption, explore new flavors, or simply enjoy a healthy and satisfying meal, this guide provides a variety of plant-based taco recipes to suit every taste.
Why Choose Plant-Based Tacos?
Opting for plant-based tacos offers numerous benefits. Firstly, it's a great way to incorporate more fiber and phytonutrients into your diet, which are essential for promoting overall health. Many plant-based ingredients, such as lentils, beans, and walnuts, are packed with these beneficial compounds. Secondly, reducing meat consumption can help lower your carbon footprint and contribute to a more sustainable environment. Lastly, plant-based tacos are incredibly versatile and can be customized to your liking with a wide array of flavors and toppings.
Key Ingredients for Plant-Based Tacos
Creating delicious plant-based tacos starts with selecting the right ingredients. Here are some staples to consider:
- Lentils: Brown or green lentils provide a meaty texture and are a great source of protein and fiber. Avoid red or yellow lentils, as they tend to become mushy when cooked.
- Beans: Black beans, kidney beans, and pinto beans are excellent choices for adding heartiness and protein to your tacos.
- Walnuts: When pulsed in a food processor with lentils and beans, walnuts create a texture similar to ground beef.
- Tofu: Tofu can be transformed into various taco fillings, from crispy blackened tofu to spicy sofritas.
- Vegetables: Cauliflower, mushrooms, sweet potatoes, squash, zucchini, and corn are just a few of the many vegetables that can be used in plant-based tacos.
- Spices and Seasonings: Taco seasoning, chili powder, cumin, garlic powder, onion flakes, and chipotle peppers are essential for creating flavorful taco fillings.
Recipes
Lentil-Walnut Tacos
This recipe combines lentils, black beans, and walnuts to create a hearty and flavorful filling.
Ingredients:
- 1 cup dry brown lentils
- 2-3 cups vegetable broth
- Black beans
- Walnuts
- Olive oil spray
- ¼ cup taco seasoning blend
- 2 tablespoons warm water
Instructions:
- Cook lentils according to package directions, typically with vegetable broth for 20 to 30 minutes, until tender.
- Add cooked, drained lentils to a food processor, along with black beans and walnuts.
- Gently pulse to combine and slightly break down the mixture, but do not puree.
- Liberally coat a large skillet with olive oil spray and warm over medium-low heat.
- Add lentil-bean-walnut mixture along with taco seasoning blend and warm water.
- Gently fold and stir the mixture to incorporate all seasonings and warm everything.
Soy Curl Tacos
This recipe uses soy curls, a versatile plant-based protein, to create a crispy and flavorful taco filling.
Read also: Delicious Plant Paradox Breakfasts
Ingredients:
- Soy curls
- Better Than Bouillon No Chicken Base or vegetable broth
- Tamari or soy sauce
- Cornstarch or arrowroot powder
- Taco seasoning
- Neutral oil
- Guacamole
- Salsa
Instructions:
- Hydrate soy curls in hot broth made from Better Than Bouillon. Submerge the soy curls in the hot broth. Soak for 10 minutes, stirring a few times throughout.
- Drain the soy curls in a colander and let cool off a bit.
- Squeeze out the liquid (once they’re no longer super hot): Take one handful of soy curls and cup them between both hands.
- Slice the thicker soy curl pieces lengthwise so they’re ~ ¼” wide / 6 mm (or just roughly chop them), as this helps the soy curls crisp up more and cook evenly.
- Add the tamari to the soy curls ½ tbsp at a time, tossing between additions.
- Add the cornstarch and several cracks of pepper and toss again until well-coated.
- Heat your neutral oil in your smallest saucepan until shimmering, then add the taco seasoning. Stir almost constantly for 30 seconds, or until very aromatic. Immediately take off the heat and pour into a medium bowl to cool slightly.
- Heat a large nonstick frying pan over medium heat with 2 tablespoons of oil for 2 minutes. Once shimmering, add the soy curls and stir to coat in the oil. Stir every 2 minutes, stirring closer to every 90 seconds toward the end of cooking, until browned and crisp on the outside, for a total of 10 to 12 minutes.
- Once the soy curls are done pan-frying, transfer to the bowl with the tempered Taco Seasoning and toss to coat the soy curls. Taste, adding a pinch of salt as needed.
- Warm the tortillas: Heat your frying pan over medium heat for a few minutes. Add a couple tortillas and heat until warm and they puff up a bit; repeat. Or, simply warm in the microwave.
- Assemble: Spread some Simple Guacamole onto each tortilla: top with seasoned soy curls, and salsa of choice (using a slotted spoon if there’s a lot of liquid).
Tempeh Tacos
Tempeh's ability to absorb flavors makes it an ideal choice for vegan tacos.
Ingredients:
- Tempeh
- Taco seasoning
- Chipotle corn salsa
- Pico de gallo
- Avocado
- Lime
- Salt
- Pepper
Instructions:
- Prepare the salsas beforehand.
- Make a big batch of vegan taco "meat".
- Distribute the tempeh taco meat, the two different salsas and avocado evenly among tortillas.
- Season them with lime, salt, freshly ground black pepper.
- Garnish with fresh cilantro and jalapeño slices.
Other Plant-Based Taco Ideas
- Cauliflower Tacos: Roasted or fried cauliflower can be seasoned with various spices for a delicious and crispy taco filling.
- Mushroom Tacos: Mushrooms offer a meaty texture and can be sautéed with onions, garlic, and taco seasoning.
- Sweet Potato Tacos: Roasted sweet potatoes with black beans and red cabbage slaw create a colorful and flavorful taco.
- Jackfruit Tacos: Jackfruit's stringy texture makes it a great substitute for pulled pork in BBQ tacos.
- Breakfast Tacos: Scrambled tofu with black beans and your favorite breakfast toppings make for a satisfying morning meal.
- Butternut Squash Tacos: Roasted butternut squash with chipotle powder and chili powder offers a warm and seasonal flavor.
Essential Taco Toppings
No taco is complete without toppings! Here are some popular plant-based options:
- Salsa: Choose from a variety of salsas, such as pico de gallo, mango salsa, or chipotle corn salsa.
- Guacamole: A classic taco topping made with avocado, lime juice, garlic, cilantro, and cumin.
- Vegan Cheese Sauce: A creamy and flavorful alternative to traditional cheese sauce.
- Dairy-Free Sour Cream: Adds a tangy and cooling element to your tacos.
- Shredded Lettuce: Provides a refreshing crunch.
- Diced Tomatoes: Adds a juicy and vibrant flavor.
- Onions: Red or white onions add a pungent and savory element.
- Cilantro: A fresh and aromatic herb that complements many taco fillings.
- Avocado: Sliced or diced avocado adds creaminess and healthy fats.
- Lime Wedges: A squeeze of lime juice brightens up the flavors of your tacos.
Tips for Making the Best Plant-Based Tacos
- Warm your tortillas: Warming tortillas makes them more pliable and prevents them from breaking.
- Don't over-process the filling: When using a food processor, pulse the ingredients gently to maintain texture.
- Season generously: Don't be afraid to experiment with different spices and seasonings to create your desired flavor profile.
- Add a variety of toppings: Toppings add flavor, texture, and visual appeal to your tacos.
- Make it your own: Feel free to customize these recipes to your liking and use your favorite ingredients.
Read also: Nutritious Granola Recipes
Read also: Advantages of a Plant-Based Cleanse