This is such a truly dish that I serve almost once a week- it’s either tortilla night or pizza night on Fridays. The kids used to love eating tacos before we changed our diet. My first taco recipes included TVP (textured soy protein) as a meat substitute. It has a really good taste but is still a highly processed food. Since then I have become more aware of the negative side effects of processed foods, even when they are plant-based and pretty much cut them out of our diet. This taco filling is healthy and tastes amazing- my family never even mentions the “old” taco version any more.

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I love how the sum of the various vegetables creates this radiant dish. The more colorful the food, the wider the range of nutrients it contains.

Usually, I arrange all the different fillings on a plate that I set in the middle of our table so that everyone can assemble their own tortilla. Feel free to skip the non- dairy cheese altogether. Only our children love to let a little bit of cheese melt on their hot tortillas.

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For our daughter I wrap the taco in foil otherwise it would disintegrate before she can even put it in her mouth :).

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Note that this is a very mild version of the tortilla filling because our children don’t like spicy. My husband tops his tortilla with hot sauce but feel free to add more chili powder and red pepper flakes to the taco seasoning.

 

Best Plant- Based Tacos Ever
Author: Ursula Hienz
Prep time:
Cook time:
Total time:
Serves: 4
Ingredients
  • 1/2 white onion, chopped
  • 2 garlic cloves, minced
  • 1 1/2 red bell pepper, chopped
  • 1 1/2 cups corn kernels, frozen
  • 1 1/2 cans of red beans, drained and rinsed well
  • 2 big Roma tomatoes, chopped
  • 1/2 cup water
  • 4 tbsp fresh cilantro, chopped
  • 4 cups shredded salad
  • 3/4 cup vegan cheese (optional)
  • 1 big avocado, mashed
  • 8-10 whole wheat flour tortillas
  • Homemade Taco seasoning:
  • 1/2 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp red pepper flakes, crushed (optional)
  • 1/2 tbsp chilli powder (optional)
  • 1/2 tsp dried oregano
  • 1/2 tsp paprika
  • 1 1/2 tsp ground cumin
  • 1 tsp salt
  • 1 tsp black pepper
Instructions
  1. Combine the spices in a small bowl.
  2. In a large non stick skillet cook onion, garlic and pepper over medium heat, stirring, for 3 minutes until they begin to soften. Add 1 tbsp of water if vegetables start to stick to the pan.
  3. Stir in beans, corn, tomatoes, 2 tablespoon of the seasoning and the water. Bring slowly to a boil, reduce the heat and simmer for 15 minutes.
  4. Stir in the fresh cilantro.
  5. Meanwhile, heat the oven to 375 degrees F. Wrap the tortillas in foil and warm up in the oven for 10 minutes.
  6. Assemble the tortillas:
  7. take one tortilla, spread with a bit of mashed avocado, top with salad, cheese and bean mix. Roll up and eat immediately.

 

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