As an easy meal to prepare that is filling and healthy, this vegan taco salad is one of my favorite Mexican recipes. I love all the flavorful tastes and textures of a meatless taco salad. It is similar to my and Scrambled Tofu Breakfast.
When I have busy days, making dinner in the evening is such a daunting task. Being able to make quick and easy recipes like this vegan taco salad is such a lifesaver.
FOR THE FULL LIST OF INGREDIENTS, SCROLL TO SEE THE RECIPE CARD AT THE END. BUT BEFORE YOU SCROLL CHECK IMPORTANT INFORMATION THAT IS INCLUDED IN THE BLURB.
Originally published July 22nd, 2018.
Black Beans Nutrition
In only a cup of black beans, there are 15 grams each of protein and fiber. This is not the first time I have sung the praises of the combination of fiber and protein in foods.
A well-balanced diet with protein and fiber will keep you full and energized, making sure your body can function while keeping you from overeating. Beans of any kind, but specifically black beans, are such good food for anyone wanting to healthily maintain or lose weight, or stay away from “empty calories”.
A particular feature of black beans is resistant starch, which is a type of indigestible fiber that passes through the small intestine without being turned into sugar, perfect for diabetics who need to keep their blood sugar under control.
As always, consult your medical provider before making any major changes to your diet.
How To Make Taco Salad Shells?
The ingredients of this taco bowl recipe are simple and easy to purchase at your local health food store. Wanting to go all the way, I decided to make my own taco shells.
I use gluten-free tortillas to make these taco bow shells. Thankfully, there are a lot of gluten-free and vegan options now available on the market for you to choose from. The results were astonishing, as the tortilla cools, it is transformed into an edible crisps taco shell that will be used as a bowl for the filling.
You can make these taco shells ahead of time and store them in a ziplock bag. They are actually surprisingly easy to make.
I basically place a tortilla in a bowl and press it onto the sides, then bake it in the oven. To prevent the tortillas from falling over, you can place balled-up parchment paper in the center of the tortillas to hold their shape while baking.
Bake for 14 minutes, until they are golden brown and crispy. Remove the shells from the oven, and allow them to cool completely.
Tofu Nutrition Facts
If you are wondering why vegans love to shove tofu in everything they can, here’s why: It’s a complete protein! When all of your skeptical family and friends ask you where you’ll get your protein from, you can now give them a one-word answer. Of course, as we know, there are FAR more sources, but tofu is such a good one.
Tofu isn’t a one-trick wonder and is also a great source for many minerals. Some choices are calcium, copper, iron, selenium, and zinc. All this, with a modest amount of fat, in one versatile package.
The unassuming superstar ingredient does all this while being low in calories, making it quite nutrient-dense. All of these reasons, and more, are why you can always find a few blocks of tofu hidden away in my fridge.
Because of its protein content, nutrition, and overall versatility, tofu is a favorite of mine, as you can see by all my tofu recipes.
What Are Nutritional Yeast Flakes?
Nutritional yeast adds umami, savory or cheesy flavor, making it one of my favorite seasonings to add an extra “something” to my dishes.
But just like many of my ingredients, it is secretly a powerhouse. Nutritional yeast flakes contain all nine essential amino acids that you must intake, making it what is known as a complete protein. This can be rare, especially for vegans, making it an easy way to make sure you have no deficiencies.
Moreover, it contains vitamin B12 and other B vitamins in fact. Vitamin B12 is most commonly found in eggs, dairy, or meat, meaning that many vegans have a B12 deficiency if they aren’t careful.
Nutritional yeast flakes are an important ingredient that makes sure my tofu isn’t bland. I find that I add less salt to my food when it has nutritional yeast flakes, and of course, most of us can do with a little less dietary sodium.
Vegan Ground Beef Recipe
- Bragg’s Liquid Aminos
- Nutritional Yeast Flakes
- Smoked Paprika
- Ground Cumin
- Onion Powder
- Garlic Powder
- Cayenne Pepper
- Olive Oil
How To Make Vegan Ground Beef?
Prepare tofu by draining excess liquid and placing tofu in a large bowl. Using a potato masher, fork, or hands, crumble the tofu into small pieces until it looks scrambled. Add Bragg’s liquid aminos, nutritional yeast flakes, smoked paprika, cumin, onion powder, garlic powder, and cayenne pepper, and toss to coat.
Heat the oil in a large skillet on medium-high heat, add crumbled tofu, and cook while stirring occasionally, until the tofu is crispy and brown.
Avocado Nutrition Facts
Avocados are not only versatile but also often eaten, because of their dense nutrition. They are high-fat food, but they are full of essential fats that your body needs. Despite being high in fat, avocados have no cholesterol. Oleic acid, a type of fatty acid found in avocado, is actually good for heart health.
Avocado also has many vitamins and minerals, in particular lots of vitamin K, which is needed for blood clotting and potassium, essential for cell and heart function.
Lastly, and perhaps surprisingly, avocados also have lots of fiber. One serving of avocado has 27% of the recommended daily intake of fiber, which helps with digestion and keeping you full.
Vegan Taco Salad Recipe
- Taco Bowl Shell
- Tofu Crumbles
- Black Beans
- Red Onions
- Vegan Sour Cream
- Vegan Shredded Cheese
How To Make Vegan Taco Salad?
To assemble the taco salad, fill tacos with seasoned tofu crumbles, black beans, salsa, lettuce, red onions, avocado, vegan sour cream, and vegan cheese. Garnish with chopped cilantro leaves.
More Vegan Lunch Ideas
- Santa Fe Salad
- Vegan Egg Salad
- Cajun Tofu Salad
- Vegan Chickpea Salad
- Veggie Quesadilla
- Falafel Salad Bowl
- Southwest Salad
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- Energy: 430 kcal / 1797 kJ
- Fat: 27 g
- Protein: 19 g
- Carbs: 34 g
- Preparation: 15 min
- Cooking: 10 min
- Ready in: 25 min
- For: 4 Bowls
Tofu Taco Meat
- 1 pound extra-firm tofu, drained and crumbled
- 2 tablespoons Bragg's liquid aminos
- 2 tablespoons nutritional yeast flakes
- 1/2 teaspoon smoked paprika
- 1 teaspoon cumin
- 1 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1/4 teaspoon Cayenne pepper
- 2 tablespoons olive oil
For The Tacos
- 1 Romaine hearts lettuce, shredded
- 1 batch black beans, optional
- 1 medium avocado, cubed
- 1/4 cup red onion, chopped
- 1/4 cup salsa
- 1/4 cup Vegan sour cream
- 1 cup Vegan cheddar cheese
- 1/4 cup chopped cilantro leaves
- Lime wedges
To Make Taco Shells
- Preheat the oven to 400℉. Using 4 medium-sized mixing bowls, place the tortillas in the bowls, and press along the sides and bottom. You can also lightly brush the tortillas with oil to make them crispier.
- Roll some parchment paper into a ball and place in the center of each tortilla to help them keep their shape. Bake for 14 minutes, until they are golden brown and crispy. Remove the shells from oven, and allow to cool completely.
To Make Tofu Crumbles
- Prepare tofu by draining excess liquid and placing tofu in a large bowl. Using a potato masher, fork, or hands, crumble the tofu into small pieces until it looks scrambled. Add Bragg's liquid aminos, nutritional yeast flakes, smoked paprika, cumin, onion powder, garlic powder, and cayenne pepper, and toss to coat.
- Heat the oil in a large skillet on medium-high heat, add crumbled tofu, and cook while stirring occasionally, until the tofu is crispy and brown.
To Assemble Taco Salad
- To assemble the taco salad, fill tacos with seasoned tofu crumbles, black beans, salsa, lettuce, red onions, avocado, vegan sour cream, and vegan cheese. Garnish with chopped cilantro leaves.
The calories and nutritional data are estimates based on a third-party calculator. Nutritional information will differ because of the different brands used, portion sizes, etc.
I love me some tacos
Oh yes, me too.
This was so easy to prepare, my entire family loved it!