Easy Plant-Based Vegan Walnut Tacos
Satisfying, raw, vegan: When I first started cooking for a “Raw” client, I was a skeptic. At the time, I had been cooking plant-based for years, but I was hesitant about cooking vegan recipes where I couldn’t use the stove. What started as a professional culinary challenge has pushed me in ways I now appreciate. I’ve learned about
A few simple ingredients quickly come for a spicy, satisfying taco filling. Mushrooms and walnuts are pulsed to resemble ground meat. Then, I give them the same Mexican flavors that I would give to a cooked Lentil Taco filling. Portion into crisp lettuce cups. Garnish with your favorite raw toppings like fresh corn, sliced radish, or diced avocado. Or make it even fancier with Avocado Lime Dressing, Pico de Gallo, Pineapple Salsa, or Tomatillo Guacamole
This raw recipe is a great example of how you can make a satisfying, healthy lunch in just 10 minutes.
Walnuts and Mushrooms: A Healthy, Plant-Based Substitute for Ground Meat
Walnuts and mushrooms make a healthy plant-based substitute for ground meat in many recipes. There are a few reasons this vegan combination works. First, walnuts provide healthy fat with a richness similar to beef. Second, mushrooms have natural glutamines. This is what gives them umami flavor, similar to the beefy flavor of
Why are walnuts healthier than meat? Aren’t they both fattening?
It’s true, there are lots of calories in both walnuts and beef. However, walnuts are much more nutrient-dense and healthier. Unlike meat, there is no cholesterol in nuts. Walnuts are a healthy source of omega-3 fatty acids while beef has mostly saturated fat. Plus, walnuts have tons of antioxidants that help prevent cancer. On the other hand, beef has been identified as a “probable cause” of many types of cancer.
Walnuts vs. Beef: Heart Health
Walnuts are a healthy source of omega-3 fatty acids. This ALA fat has been shown to reduce triglycerides and cholesterol, boosting heart health. On the other hand, beef has mostly saturated fat and is high in cholesterol. These can cause clogged arteries and hardened capillaries.
Walnuts vs Beef: Cancer
Easy, Fresh Recipe
Make a big batch of this healthy salad on the weekend. Use for vegan lunches throughout the week. Or double the recipe for a plant-based side dish you can take to parties. These tacos are:
- Easy to make
- Have a spicy kick
Chef Katie’s Healthy Cooking Tips:
No Food Processor? You can also make using a blender. You’ll need to pulse the mushroom-walnut mixture in small batches, about 1 ½ cups a time. Pulse just enough to chop up the walnuts and mushrooms, but try not to puree to a paste.
Oil-Free: I’m on a mission to get rid of empty calories, like those found in olive oil or other refined oils. This recipe gets healthy, whole foods fat from walnuts. Walnuts have healthy fiber, protein, folate, and other important nutrients. Oil is just fat.
More Uses for the Walnut Mushroom Taco Filling: You can use this same mushroom-walnut filling for other recipes. Roll it into tortillas for Enchiladas. Layer it onto Baked Tostadas. Use it as a filling for classic corn tacos. Or use as to stuff Fiesta Collard Wraps.
Make Your Own Seasoning: To make your own Mexican taco seasoning, combine:
- 2 teaspoons paprika
- 2 teaspoons cumin
- 1 teaspoon coriander
- ½ teaspoon each chipotle and garlic powder
- ¼ teaspoon salt
Watch to Learn More:
5-Minute Raw Walnut Mushrooms Vegan Tacos
Easy | Servings: 6 | Ready
In: 5 minutes | Yield: 5 cups Raw Walnut Taco Filling
5-Minute Raw Walnut Mushroom Vegan Tacos
- Food Processor
For the Raw Walnut Mushroom Taco Filling:
- 1 pound cremini mushrooms cleaned and roughly chopped
- 10 ounces walnuts (about 2 ½ cups)
- 2 tablespoons Mexican taco seasoning
To Serve the Raw Walnut Vegan Tacos:
- 1 head Bibb lettuce leaves torn from the stems and washed
- Sliced radish fresh corn kernels, cilantro
- Tomatillo Guacamole or avocado
- To make the Raw Walnut Mushroom Taco Filling:
- In a food processor, combine the mushrooms, walnuts, and Mexican taco seasoning. Pulse 15-20 times, until you get a crumbly texture. It should resemble ground meat. Scrape down the sides of the bowl, as needed. Be careful not to over-puree because you don’t want a paste. It’s nice to have some chunky texture. Taste to adjust seasoning.
- To make the 5-Minute Raw Walnut Vegan Tacos:
- Portion the Raw Walnut Mushroom Taco Filling into the Bibb lettuce cups. Garnish with sliced radish, fresh corn, cilantro, and tomatillo guacamole. Serve immediately. Enjoy!
** Nutrition is only for the Walnut Mushroom filling and lettuce cups. It does not include garnishes like radish, corn, or avocado
|Amount Per Serving|
|% Daily Value *|
|Total Fat 6 g||10 %|
|Saturated Fat 1 g||5 %|
|Monounsaturated Fat 4 g|
|Polyunsaturated Fat 1 g|
|Trans Fat 0 g|
|Cholesterol 0 mg||0 %|
|Sodium 94 mg||4 %|
|Potassium 424 mg||12 %|
|Total Carbohydrate 24 g||8 %|
|Dietary Fiber 6 g||24 %|
|Sugars 5 g|
|Protein 5 g||9 %|
|Vitamin A||16 %|
|Vitamin C||41 %|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|