Nutriment Health & Fitness

Meatless Taco Tuesday Recipe

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meatless taco, vegan, vegetarian friendly

Comfort food without using a meat protein. Lot’s of fibre for weight loss.

There is something about Taco’s that is so comforting. It’s also fun to fill each taco with different ingredients which creates a fun time at the table for any age group.

We look forward to Taco Tuesday’s each week because it’s simple, fast and easy to make. With this recipe we have put in re-fried Pinto beans as the protein which is so filling because of the fibre which keeps you feeling full longer. That fibre is perfect for helping individuals with a variety of health concerns especially high cholesterol, diabetes, etc…

An option to make this without beans is to use peas, or use a package of Beyond Meat and add your own spices.

Check the Taco package/label as Taco’s are usually made with non-gmo Corn which is all Gluten Free.

You can make this meal with Dairy cheese or plant based cheese. You could also try my vegan Creamy Vegan Cheese Recipe which is cashew nut based, but you could also use a potato/carrot based recipe if you are avoiding nut cheeses.

Meatless Taco Tuesday Recipe

Everyone loves Taco night! This recipe does not contain meats, instead it contains savoury tasting re-fried beans that is very filling from all that healthy fibre.

  • 1 pack 12 or 18 Taco Shells or Tortillas Gluten Free (I used Old el Paso's)

To make the re-fried beans

  • 2 cans Pinto beans or Black beans 398oz each (Rinse and drain)
  • 1/2 cup Onion finely chopped (red or yellow)
  • 2 cloves Garlic pressed
  • 1 tbsp Extra Virgin Olive Oil
  • 3/4 cup Filtered water or Broth
  • 1/2 tsp Chili Powder
  • 1/4 tsp Cumin

Toppings

  • 1 tsp Coriander
  • 1 tbsp Lime juice (1/2 lime)
  • 1 bowl Salsa of choice
  • 1 bowl Cheese or Vegan Cheese graded (Creamy Vegan Cheese Recipe)
  • 1 bowl Lettuce shredded
  • Option Hot sauce and Lime wedges

Optional to replace beans

  • 1 pack Beyond Beef

  1. Medium size pot on stove top using medium heat

  2. Add the olive oil, onions and salt. Stir occasionally for 5 – 8 min until onions have softened and are lightly brown but not burnt

  3. Add the garlic, chili and cumin powder. Stir constantly for 30 seconds.

  4. Add the beans and broth or water. Stir all together, cover with lid and cook for 5 min.  Stir every so often.

  5. Reduce heat to low, add lime juice to beans then use potato masher to mash all the beans for 2-3 minutes.Continue to cook beans covered for another 5 min. Stir every so often.

  6. Taste and add salt or lime juice if required.

  7. Remove saucepan from heat and keep covered until ready to serve.

  8. Heat the taco shells in the oven, cover and serve immediately

  9. Time to get the side dishes ready.

  10. Grade the cheese and place it in serving bowl or make the vegan cheese sauce for a bowl with a spoon.

  11. Place some salsa in a serving bowl with spoon

  12. Cut up some lime wedges to serve on the side

  13. If you need a little heat, add some Sriracha or hot pepper sauce of choice.

  14. Serve and enjoy!