Tacos are a universal favorite, but if you’re looking to switch things up and add a vegan twist, you’re in for a treat. This Black Bean Walnut Taco Meat is a plant-based delight that packs a punch of flavor and texture, making it a fantastic alternative to traditional meat fillings. Whether you’re a seasoned vegan or just dabbling in plant-based cooking, this recipe is sure to satisfy your taco cravings.
Why You’ll Love This Recipe Black Bean Walnut Taco Meat Vegan Recipe
This recipe is not only vegan but also incredibly easy to make and packed with protein and healthy fats. It’s perfect for meal prepping, freezes well, and is versatile enough to be used in various dishes like tacos, burritos, nachos, and more. The combination of black beans and walnuts creates a hearty texture that mimics the feel of ground meat, while the spices bring a rich, smoky flavor that will have you coming back for more.
Ingredients & Substitutions
Black Beans
Black beans are the star of this recipe, providing a hearty base and a good dose of protein and fiber. If you don’t have black beans on hand, you can substitute with pinto beans or kidney beans, though the flavor and texture will differ slightly.
Walnuts
Walnuts are key for adding a meaty texture to this dish. They’re rich in omega-3 fatty acids and have a slightly bitter taste that balances well with the beans. If you’re allergic to nuts or prefer a different texture, you can use sunflower seeds or cooked quinoa as a substitute.
Red Onion
Red onion adds a mild, sweet flavor that complements the other ingredients. If you’re out of fresh onions, you can substitute with 1 teaspoon of onion powder.
Garlic
Garlic brings a robust, savory flavor to the taco meat. Fresh garlic is best, but if you need a quicker option, 1 teaspoon of garlic powder works just fine.
Carrots
Carrots add a touch of sweetness and a boost of vitamins to the taco meat. If you don’t have carrots, you could substitute with grated zucchini or sweet potato, though the flavor profile will change slightly.
Tomato Paste
Tomato paste adds depth and richness to the dish. If you don’t have any on hand, you can use crushed tomatoes or tomato sauce, but you might need to adjust the simmering time to achieve the desired consistency.
Soy Sauce
Soy sauce adds umami and a slight saltiness to the taco meat. For a gluten-free option, tamari or coconut aminos can be used instead.
Smoked Paprika
Smoked paprika gives the taco meat a smoky, earthy flavor that’s essential for replicating the taste of traditional taco meat. If you don’t have smoked paprika, regular paprika or chipotle powder can be used, though the smoky flavor will be less pronounced.
Chili Powder
Chili powder adds a bit of heat and spice. Feel free to adjust the amount based on your spice tolerance. If you prefer a milder flavor, you can reduce the chili powder or substitute it with sweet paprika.
Vegetable Broth
Vegetable broth adds moisture and helps meld the flavors together. If you don’t have vegetable broth, water with a splash of soy sauce can work in a pinch.
Salt & Pepper
Salt and pepper are essential for balancing the flavors in this recipe. Season to taste and adjust as needed.
The Benefits of Black Beans in Vegan Diets
Black beans are a powerhouse of nutrition, particularly beneficial in vegan diets. They’re rich in protein, fiber, and essential nutrients like iron and magnesium. They help in maintaining muscle mass, improving digestion, and providing sustained energy levels throughout the day.
Why Walnuts Make a Great Meat Substitute
Walnuts have a unique texture and flavor that makes them an excellent meat substitute. They’re high in healthy fats, particularly omega-3 fatty acids, which are essential for heart health. Walnuts also have a slight crunch, which adds an interesting texture to dishes that are often lacking in plant-based recipes.
The Role of Spices in Flavor Building
Spices are the heart of this recipe, transforming simple ingredients into something extraordinary. Smoked paprika adds a deep, smoky flavor, while chili powder brings heat and depth. Together with garlic and onion, these spices create a savory, satisfying flavor profile that’s sure to please.
Helpful Tools for Making Vegan Taco Meat
Skillet
A large skillet is essential for sautéing the onions and garlic and for simmering the taco meat.
Potato Masher
A potato masher is perfect for mashing the black beans to the right consistency. You can also use a fork if you don’t have a masher.
Grater
A grater is needed to shred the carrots finely. A food processor with a grating attachment can also be used for convenience.
Mixing Bowls
You’ll need a couple of mixing bowls for prepping the ingredients and mashing the beans.
Step-by-Step Guide to Making This Black Bean Walnut Taco Meat Vegan Recipe
Preparing the Beans
Start by rinsing and draining two cans of black beans. In a medium mixing bowl, mash about half of the beans using a potato masher or your hands. This creates a varied texture that helps the filling stick together, making it ideal for tacos and quesadillas.
Frying the Ingredients
In a large skillet over medium heat, add a drizzle of olive oil and the finely diced red onion. Sauté the onion for 2-3 minutes until it becomes translucent. Next, add the minced garlic, chopped walnuts, smoked paprika, and chili powder. Stir constantly and toast the mixture for about a minute to enhance the flavors.
Simmering the Taco “Meat”
Add the tomato paste, grated carrots, vegetable broth, soy sauce, and mashed black beans to the skillet. Stir everything together and let the mixture simmer on medium-low heat for about 5-10 minutes, or until most of the liquid has evaporated. This step allows the flavors to meld and the taco meat to thicken.
Tips & Tricks
- Adjust the Spices: Feel free to tweak the spice levels to suit your taste. Add more chili powder if you like it hot or dial it down for a milder flavor.
- Texture Matters: Mashing only half of the beans gives the taco meat a nice texture. If you prefer a smoother consistency, you can mash more beans.
- Freezing Tips: This taco meat freezes well. Store it in an airtight container, and it will keep for up to 3 months in the freezer.
Serving Suggestions
This black bean walnut taco meat is incredibly versatile. Use it to fill tacos, burritos, or quesadillas. It also works great as a topping for nachos or a filling for stuffed bell peppers. Pair it with your favorite salsa, guacamole, or a dollop of vegan sour cream for a complete meal.
How to Store and Reheat
Store any leftovers in an airtight container in the refrigerator for up to 5 days. To reheat, simply warm the taco meat in a skillet over medium heat, adding a splash of vegetable broth if it looks a bit dry.
Variations to Try
- Spicy Chipotle: Add chipotle powder or a chopped chipotle pepper in adobo sauce for a smoky, spicy kick.
- Southwestern: Mix in some corn and diced bell peppers for a Southwestern twist.
- Mushroom Blend: Incorporate finely chopped mushrooms for an extra umami flavor.
Nutritional Information
This recipe is not only delicious but also nutritious. Black beans and walnuts provide a good balance of protein, fiber, and healthy fats, making this taco meat a satisfying and wholesome option.
FAQ
Yes, you can substitute black beans with pinto beans or kidney beans, though the flavor and texture will be slightly different.
Yes, as long as you use a gluten-free soy sauce or tamari, this recipe is completely gluten
Black Bean Walnut Taco Meat Vegan
Ingredients
- 2 cans black beans rinsed and drained
- 1 cup chopped walnuts (chopped into a mince consistency)
- 1 medium red onion, finely diced (sub 1 tsp onion powder)
- 3 cloves minced garlic (sub 1 tsp garlic powder)
- 2 large carrots, grated
- 2 tbsp tomato paste
- 2 tbsp soy sauce
- 1 tsp smoked paprika
- 1 heaping tbsp chili powder
- 1 cup vegetable broth (or chickenless broth)
- salt & pepper to taste
Instructions
Prepare the Beans
- In a medium mixing bowl add the black beans and mash about half of them. You can use your hands or use a potato masher. Doing this helps the filling stick to your tacos, making it perfect for crispy black bean tacos or quesadillas!
Frying in a pan
- In a large skillet on medium heat, add the diced onion with a little olive oil. Cook for 2-3 mins.
- Next add the garlic, walnuts, paprika and chili powder. Toast for about 1 min stirring constantly.
- Now add in the tomato paste, vegetable broth, soy sauce, grated carrots, and black beans.
Simmering Taco "Meat"
- Allow the sauce to simmer on medium-low heat until the liquid has mostly evaporated. (This takes around 5-10 mins).
- Stir occasionally, and season with salt and pepper to taste.
- Enjoy as a filling in your favourite tacos, taquitos, quesadillas, burritos, burrito bowls or even put these on top of nachos.
- This makes 8 servings, so I normally store the other half in the freezer. It keeps in the freezer for up to 3 months. Enjoy!
Notes
Nutrition
Conclusion: Taco Meat Vegan
Whether you’re a long-time vegan or just exploring plant-based options, this Black Bean Walnut Taco Meat offers a delicious and satisfying alternative to traditional taco fillings. With its rich, smoky flavors and hearty texture, it’s perfect for tacos, burritos, or even a topping for nachos.
Not only is it easy to make, but it’s also nutritious and versatile, making it a great addition to any meal plan. Enjoy experimenting with this recipe and feel free to adjust the spices and ingredients to suit your taste preferences. Happy cooking!
Yum this filling is excellent! Such amazing flavor who need any meat these days.
yayyy I’m so happy you loved the black bean walnut mince!! I agree who needs it haha! Thank you so much for trying the recipe 🙂
This black bean filling worked so well for my tacos and even would be nice to spread on my nachos!
why didn’t I think of this sooner!! I will definitely have to try this on vegan nachos. Thank you so much for trying the recipe 🙂
Great recipe!!
Thanks so much Rylee!