For a vegetarian option to traditional ground beef tacos, try tacos made with tempeh. This Indonesian soybean product provides ample protein for vegetarian eaters, and the fermented properties of the soy-based cake help you maintain a healthy gut. Prepare tempeh tacos as you would the meat-filled version, using your favorite blend of taco seasoning and taco fillings like shredded iceberg lettuce, grated cheddar cheese, fresh salsa, and sour cream. Or keep it vegan and sub guacamole for extra flavor, instead of cheese and sour cream. Vegetarian tempeh tacos make a quick and easy weeknight dinner idea (or weekend "brinner") that the whole family will enjoy.
The following recipe can be made gluten-free, as well, for those with food sensitivities. First, make sure you're using gluten-free tempeh (some brands add grains in the processing, so read the label carefully). Also, swap out the soy sauce for a gluten-free substitute like tamari or Bragg's Liquid Aminos. Finally, make sure to use corn tortillas (hard or soft) or another grain-free alternative like those made with almond flour, bean flour, or cassava root.
- 2 tablespoons olive oil (or other cooking oil)
- 1 teaspoon chili powder
- 1 teaspoon cumin
- 1/4 teaspoon black pepper
- 1/2 cup onion, diced
- 1 clove of garlic, diced
- 1 package tempeh, sliced into 1/2-inch cubes
- 1 tablespoon soy sauce
- 1/4 cup fresh cilantro, chopped
- 1 package taco shells (or corn or flour tortillas)
- 2 cups iceberg lettuce, shredded
- 1 cup fresh tomatoes, diced
- 1 avocado, pitted, peeled, and sliced
- 1 cup cheddar cheese, shredded (optional)
- 1/2 cup sour cream (optional)
- Jalapeno pepper slices (optional)
Preparing the Filling
- Heat oil in a frying pan over medium heat.
- Combine the chili powder, cumin, and pepper in a bowl. Mix to incorporate.
- Add the onion and garlic to the pan and sauté for 3 to 5 minutes, until soft.
- Add the cubed tempeh, the soy sauce, and the spices. Allow the mixture to cook over medium heat for about 5 minutes, stirring frequently. If the pan becomes dry, add 1 tablespoon oil or a splash of water.
- When the tempeh is lightly browned, remove the pan from heat and stir in the cilantro.
Filling the Tacos
- Fill each taco shell or tortilla 1/4 full with the cooked tempeh mixture.
- Top each taco with shredded lettuce, tomatoes, a sprinkle of cheese, salsa, sliced avocado, jalapeno peppers (if using), and a dollop of sour cream to your liking.
- Serve and enjoy
- If you're not eating vegan, substitute the traditional crumbly Mexican cotija or queso fresco cheese for the cheddar cheese.
- For a truly authentic dish, serve with pickled carrots, banana peppers, and pickled watermelon.
If you liked the tempeh tacos, 10-minute TVP (textured vegetable protein) tacos taste great, too. Or try seitan tacos with roasted veggies and healthy vegan chickpea tacos for other vegetarian options.
|Nutritional Guidelines (per serving)|
|Total Fat||10 g|
|Saturated Fat||2 g|
|Unsaturated Fat||6 g|
|Dietary Fiber||1 g|