Walnut Taco Meat Recipe

When seeking a healthier, plant-based option for your tacos, consider making walnut taco meat. This recipe not only satisfies your cravings but also offers numerous health benefits. Walnuts, rich in omega-3 fatty acids, promote heart health and longevity. They can help lower cholesterol levels, contrasting with the cholesterol-raising effects of beef.

Additionally, this walnut meat recipe is low GI, making it a good option for maintaining stable blood sugar levels. It’s a dairy-free, egg-free, gluten-free, and 100% vegan protein source, catering to a variety of dietary needs. Plus, it includes hidden veggies, ensuring you get an extra nutritional boost. Whether you’re enjoying this dish on Meatless Monday or Taco Tuesday, it’s a delightful and nutritious choice.

Recipe Inspiration

I LOVE tacos, taco bowls, burritos, and nachos—but who doesn’t?! When I first went vegetarian and later vegan, plant-based meat crumbles didn’t exist, and I had no desire to eat ‘fake’ meat. Anything flavored like animals made me gag—a tad dramatic, but I was 14. For years, I would just add extra beans and hot sauce to my veggie tacos and bowls, which was satisfying enough for me with all the other toppings like guacamole.

When Beyond Beef was introduced in my early 20s, my mind was blown! I couldn’t believe how realistic it was, and I started making vegan taco meat with it. While it didn’t contain cholesterol like traditional beef, after reading the ingredient list, I concluded it wasn’t the healthiest option and left it for the occasional indulgence.

After trying a delicious walnut burger at a food stand, I started experimenting in the kitchen. Through trial and error, I created walnut ground beef. While not as ‘beefy’ as the real deal, the flavors are reminiscent of traditional taco meat while being much healthier for our bodies and the planet.

Health Effects of Eating Red Meat

Did you know red meat is classified as a group 2A carcinogen by the World Health Organization, meaning it probably causes cancer? While some studies and research show that eating unprocessed red meat in moderation may have little to no ill health effects others show a different story. Eating unprocessed red meat three times per week was shown in one study to increase the risk of stroke by 43%. Yikes. According to an analysis done at Oxford each 50 g/day intake of unprocessed red meat increased the risk of coronary heart disease by 9%. While, a study led by the USC Comprehensive Cancer Center found that those who consumed the highest amount of red meat had a  30% increased risk for colorectal cancer.  In contrast, some studies show a healthy plant‐based diet rich in whole grains, fruits, and vegetables is associated with a lower incidence of  CRC,  CHD, and stroke. With this recipe, you can enjoy your tacos and boost your health at the same time!

Ingredients and Their Health Benefits

• Walnuts: Walnuts, the star ingredient in our taco meat, is rich in omega-3 fatty acids, antioxidants, and fiber. One study that tracked over 7,000 men and women for nearly five years found that, compared to non-nut eaters, those who consumed more than 3 one-ounce servings of walnuts per week had a 45% lower overall mortality risk.
• Cauliflower: Cauliflower adds bulk and nutrients, including vitamins C and K, and is low in calories. It supports weight management and overall health while providing a subtle, neutral flavor that blends well.
• Mushrooms: Mushrooms offer a savory umami flavor and contain selenium, antioxidants, and B vitamins. They support immune function and reduce inflammation, making them a perfect addition to our meatless mix.

• Onion: Onions pack antioxidants and anti-inflammatory properties, supporting heart health and longevity. They add a sweet and tangy flavor to the taco meat.
• Garlic cloves: Garlic enhances flavor with its robust taste while provinding powerful health benefits, including immune support and cholesterol reduction.
• Ancho chili powder: Ancho chili powder adds smoky heat and contains capsaicin, which has anti-inflammatory and metabolism-boosting properties.
• Tomato sauce: Tomato sauce brings a rich, tangy base and is high in lycopene, an antioxidant that protects against certain diseases.

• Cumin: Cumin offers a warm, earthy flavor and is known for its digestive health benefits and anti-inflammatory effects.
• Nutritional yeast: Nutritional yeast provides a cheesy flavor and is rich in B vitamins and protein, therefore supporting energy levels and muscle health.
• Oregano: Oregano adds an aromatic touch and has antimicrobial properties, supporting overall health.
• Smoked paprika: Smoked paprika contributes a deep, smoky flavor and contains antioxidants that promote health and longevity.

• Soy sauce: Soy sauce adds umami and a touch of saltiness while providing amino acids essential for health.
• Worcestershire sauce: Worcestershire sauce enhances the flavor complexity, plant-based Worcestershire can be found online or at organic grocery stores.
• Extra virgin olive oil: Olive oil adds healthy fats and antioxidants that support heart health and reduce inflammation.
• Salt & pepper: These essential seasonings balance and enhance the flavors.

How to Make Walnut Taco Meat

To make walnut taco meat begin by preheating your oven to 350°F (176°C). Then, in a food processor, combine the walnuts, cauliflower florets, mushrooms, onion, minced garlic, tomato sauce, ancho chili powder, cumin, nutritional yeast, oregano, smoked paprika, soy sauce, Worcestershire sauce, olive oil, salt, and pepper. Pulse the ingredients until they achieve a “meat crumble” texture, being careful not to over-blend into a puree. Then spread the mixture onto a baking sheet and bake for 30 minutes, flipping halfway through to ensure even cooking.

Perfect Pairings

Walnut taco meat is versatile and pairs well with a variety of dishes:

• Soft or hard taco shells for a traditional taco experience. Use corn-based shells for a low-GI option.
• Lettuce wraps for a low-carb, refreshing alternative
• Burritos and burrito bowls for a hearty meal
• Salads for added protein and texture
• Nachos for a flavorful, healthy topping

Crafting the Ultimate Taco, Bowl, or Burrito

When making a walnut taco meat bowl, burrito or taco consider adding these delicious and nutritious items:

• Avocado or Guacamole: Adds creaminess and healthy fats.
• Healthy Crema (oil-free & dairy-free): This crema recipe has about half the fat of traditional crema while still adding a creamy tang, perfect to drizzle on top.
• Pico De Gallo: Fresh and zesty, it enhances flavor.
• Sliced Jalapeno: For a spicy kick.

Tell Us Your Thoughts

Try this walnut taco meat recipe and discover its rich flavors and health benefits. After you’ve enjoyed your meal, please leave a review and share your experience. Your feedback helps us improve and inspire others!

Walnut Taco Meat

Recipe by Dakota OvdanCourse: Lunch, DinnerCuisine: Mexican InspiredDifficulty: Easy

Servings

5

servings

Prep time

15

minutes

Total time

45

minutes

This walnut taco meat recipe not only satisfies your cravings but, also offers numerous health benefits and hidden veggies.

Ingredients

• 2 cups walnuts

• 2 cups cauliflower florets

• 1 cup mushrooms, quartered

• 1/2 medium onion, cut into chunks

• 4 minced garlic cloves

• 1/3 cup tomato sauce

• 1.5 tbsp ancho chili powder

• 1 tbsp cumin

• 1 tbsp nutritional yeast

• 1 tbsp extra virgin olive oil

• 1/2 tbsp smoked paprika

• 1/2 tbsp smoked paprika

• 1/2 tsp oregano

• 1 tsp Worcestershire sauce

• Salt & pepper to taste

• Toppings

• Pico De Gallo

• Healthy Crema

• Sliced Jalapeno

• Avocado or Guacamole

Directions

• Preheat oven to 350°F (176°C).
• In a food processor, combine all ingredients and pulse until the mixture resembles a “meat crumble” texture.
• Spread the mixture onto a baking sheet 1/2 inch thick.
• Bake for 30 minutes, flipping halfway through.
• Serve with your favorite taco shells or other dishes.

Notes

• Avoid over-blending the ingredients to maintain a crumble texture.
• Walnut taco meat can be stored in the refrigerator for up to 4 days.