Vegan Taco Meat Filling
Combining beans, spices, and bulgur grain, this quick and easy vegan taco meat filling forms a remarkably chewy and delicious plant-based filling, serving as an excellent substitute for traditional meat in tacos.
This vegan taco meat is a game-changer for your bean tacos. It’s not just for tacos either. You’ve got to try it on our vegan nachos and potato tacos too!
It’s loaded with beans, and it is the bulgur that gives it a chewy meat-like texture that really satisfies and makes it more hearty. If you aren’t familiar with bulgur, we have an informative article about what bulgur is and how to use it that should help. We also have an excellent homemade taco seasoning mix that is perfect to use in this recipe.
Reasons you will love this recipe
- Nutritious and Filling: This vegan taco meat filling made with bulgur grain is packed with fiber and protein, keeping you full and satisfied longer.
- Simple and Quick to Prepare: With just a few ingredients and minimal prep time, this bulgur-based taco meat is an easy addition to your weekly meal rotation.
- Heart-Healthy and Plant-Based: Bulgur is low in fat and rich in nutrients, making this taco filling a heart-healthy alternative to traditional meat options.
- Versatile and Delicious: This vegan taco meat filling can be used in tacos, burritos, salads, and more, offering a flavorful, meat-free option that’s sure to please everyone.
Ingredients you will need
- Beans- I like to use a mixture of black beans and pintos, but other great options include cannellini, northern, and kidney beans.
- Bulgur- Adding a grain like bulgur gives this vegan taco meat mixture a nice meaty texture. I’ll explain what bulgur is and offer some gluten-free substitution options below.
- Tomatoes- Fire-roasted tomatoes add the best flavor, but fresh or regular canned tomatoes will work as well.
- Taco Seasoning- This blend is where the delicious taco flavor comes from. My oil-free preference is McCormick Premium Taco Seasoning. If you want to make your own, we have a homemade oil-free taco mix seasoning.
What is bulgur?
Although bulgur is not as well known as other grains like rice, barley, and quinoa, it is by far my favorite due to its versatility. Since it is made from wheat, I will offer some gluten-free grain substitute options below.
Bulgur is an ancient grain whose name literally means cracked wheat. The process of turning wheat into bulgur has been around for thousands of years and originated in the Middle East. Though its name means cracked wheat, it is not the same thing. This is because bulgur has been precooked, whereas cracked wheat has not.
Bulgur is a quick-cooking form of whole wheat that is produced by parboiling and drying it before packaging. Since it is precooked, it requires minimal cooking time and can be ready to eat in a fraction of the time of other whole grains like barley or brown rice.
What I love the most about bulgur is that it has a crumbly, ground beef texture that can be used in dishes like tacos, healthy veggie lasagna, and vegan spaghetti–and it soaks up the flavors of whatever spices you happen to be cooking with.
Gluten-free substitutions for bulgur wheat
There are other types of grains that you can use in this recipe to create a nice chewy texture that is gluten-free. These are some that gluten-sensitive readers have tried and reported back that they worked well.
How to make vegan taco meat filling
The recipe card at the bottom of the page has the full list of ingredients with measurements and instructions.
STEP #1: For this recipe, you can either add fully cooked bulgur to the bean mixture or allow the bulgur to cook while the beans, tomatoes (with their juices), and seasonings are heating.
Bulgur cooks just like rice on the stovetop in about 12 minutes. In your microwave, it will take about 5-7 minutes.
Normally, I have my bulgur already cooked and stored in the freezer for recipes like this, but it is super easy to add uncooked bulgur if you prefer. Skip to step #2 if your bulgur is already cooked.
STEP #2: Use any type of bean you like best; I tend to make a blend of black beans and red kidney beans. Sometimes I also like to add pintos.
To make this recipe simple and quick, use canned beans. You could also always make your own fresh beans in an Instant Pot.
If using canned beans, I always recommend dumping them in a colander and rinsing them to remove some of the salt and preservatives. You definitely want to drain them for this recipe.
STEP #3: Add the beans, fire-roasted tomatoes, bulgur, and taco seasoning to a microwavable bowl or pot and heat until warmed thoroughly.
The bulgur is optional in this bean mixture, but I highly recommend giving it a try. I’ve listed some alternative grains for those that are gluten-intolerant.
If you are using uncooked bulgur, simply add it to the mixture of beans, fire-roasted tomatoes, and taco seasoning. There will already be some liquid from the fire-roasted tomatoes, but you’ll need to mix in an extra 1/2 cup of water for the bulgur to cook which should take about 15 minutes on the stovetop or 7-8 minutes in the microwave.
If your bulgur is already cooked, you will simply heat this taco mixture, and it will only take about 5-7 minutes in the microwave.
STEP #4: While this is heating up or cooking, chop up the veggies you want to use in your tacos or nachos. I love to include lettuce, tomato, onions, and cilantro. Other great options include perfectly ripe avocado, cucumber, and even corn.
Once the vegan taco meat bean mixture is ready, simply add it to your tacos, nachos, or even potato tacos! I highly recommend trying my homemade vegan cheese sauce to drizzle over the top because it’s crazy good.
Ways to serve vegan taco meat
Of course, we all think of tacos for serving vegan taco meat. Add a little shredded lettuce and onions with some salsa and homemade tofu sour cream to really take them over the top!
But, don’t let your imagination end there because this meatless taco mixture is delicious on bean-based nachos and potato tacos too.
Frequently Asked Questions
There are several other types of grains you can use in this recipe to achieve a satisfying chewy texture while keeping it gluten-free. These options have been tested and recommended by our gluten-sensitive readers who found them to work well.
Buckwheat groats
Brown rice
Quinoa
My personal favorite bean options are pintos, red kidney beans, and black beans because they are dense and keep their shape without becoming mushy.
Leftovers can be stored in the refrigerator in an airtight container for about 5-6 days. Simply reheat and serve. You can also freeze it if you want to. I’ve done this often, and it reheats perfectly and tastes just as good the second time around.
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Vegan Taco Meat
Ingredients
- 1.5 cups COOKED beans black, kidney, pinto, white beans, or combination
- 1 cup fire-roasted tomatoes
- 1/2 cup cooked bulgur or 1/4 cup uncooked
- 2-3 tablespoons taco seasoning
Instructions
- This is a great versatile recipe because you can really use any type of bean you like best. I tend to make a blend of black beans and red kidney beans. Sometimes I also like to add pintos. To make this recipe simple and quick, use canned beans. You could also always make your own fresh beans in an Instant Pot.
- If using canned beans, I always recommend dumping them in a colander and rinsing them to remove some of the salt and preservatives. You definitely want to drain them for this recipe.
- Add the beans, fire-roasted tomatoes, bulgur, and taco seasoning to a microwavable bowl or pot and heat until warmed thoroughly. The bulgur is optional in this bean mixture, but I highly recommend giving it a try. I've listed some alternative grains for those that are gluten-intolerant.
- For this recipe, you can either add fully cooked bulgur to the bean mixture or allow the bulgur to cook while the beans, tomatoes (with their juices), and seasonings are heating. Normally, I have my bulgur already cooked and stored in the freezer for recipes like this, but it is super easy to add uncooked bulgur if you prefer. Simply add the uncooked bulgur to the mixture of beans, fire-roasted tomatoes, and taco seasoning. There will already be some liquid from the fire-roasted tomatoes, but you’ll need to mix in an extra 1/2 cup of water for the bulgur to cook which should take about 15 minutes on the stovetop or 7-8 minutes in the microwave.
- If your bulgur is already cooked, you will simply heat this taco mixture, and it will only take about 5-7 minutes in the microwave.
- Once the vegan taco meat bean mixture is ready, simply add it to your tacos, nachos, or even potato tacos. I highly recommend trying my homemade cheese sauce to drizzle over the top because it's crazy good.
Video
Notes
Nutrition
Disclaimer
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About Terri Edwards
Hi guys! I am the content creator behind EatPlant-Based and a licensed Food for Life instructor with the Physicians Committee for Responsible Medicine. I am passionate about sharing healthy recipes and tips to empower others to get healthy. I’m so glad you’re here! Read More…
Did you use homemade soft corn tortillas or bought tortillas? Most bought have so many additives. I have missed tacos but just don’t want additives.
Thanks
Hi Mary- I use store-bought tortillas but love the idea of making them homemade. It’s just that I don’t take the time to do it. If you would like to make your own tortillas, The Kitchn has a very simple recipe called How to Make Corn Tortillas from Scratch.