Vegan Walnut Taco Meat Recipe (2024)

Easy Vegan Walnut Taco Meat, ready in 15 minutes, and made with 7 budget-friendly ingredients. This vegan recipe is packed with protein, fiber, and heart-healthy omega-3s. It's a lighter version of pure walnut meat. It includes lentils for more fiber and protein and a reduction in calories. (Nut-free option)

Walnut Taco Meat is versatile, tasty, and the perfect addition to vegan tacos, spaghetti bolognese, stir-fries, stuffed peppers, chili, burritos, wraps, sloppy joes, and lasagna. Make it in summer, the holidays, or any time of year.

While walnuts offer numerous health benefits, they are also calorie-dense, and not especially high in protein. That's why I created a walnut meat recipe that combines lentils and walnuts. Lentils are high in plant-based protein, and relatively low in calories. This combination of crunchy walnuts with chewy lentils is the ideal texture for a vegan meat substitute.

Evidence-based research suggests that NOT incorporating walnuts into our diet could potentially double the risk of dying from heart disease compared to consuming them at least once a week. This heightened risk may be attributed to the beneficial impact of nuts on endothelial function, which helps our arteries relax properly.

This walnut taco meat was inspired by my Tofu Taco Meat recipe, and the Best Vegan Meatloaf on this site.

👩🏼‍🌾 Ingredients

• Walnuts contain high amounts of omega-3 fatty acids, specifically alpha-linolenic acid(ALA). ALA is an essential fatty acid, meaning that you must get it from foods because your body can't produce it. Walnuts have more ALA than any other nut. They are also rich in antioxidants, including vitamin E and polyphenols. Walnuts can be a helpful addition to a weight management plan. Their combination of healthy fats, protein, and fiber can help keep you feeling fuller for longer, potentially reducing overall calorie intake. Walnuts contain fiber, which is essential for promoting a healthy gut. Their slightly crunchy texture is ideal for making walnut meat.
• Use Puy, French, green, or brown lentilsfor this vegan taco meat recipe. You can cook your own, or use canned lentils to save time. Lentils are high in protein and fiber and packed with iron.
• Optional ingredients: Add fresh lime juice, and chopped fresh cilantro for serving to pack in even more flavor.

See the recipe card for quantities.

🥑 Substitutions

• Nut-free - Use roughly chopped sunflower seeds instead. Pulse them briefly in a food processor beforehand.
• Tamari - use an equal amount of soy sauce, or substitute with 3 tablespoons vegan Worcestershire sauce instead
• Nutritional yeast - add some for a deep savory and almost cheesy flavor
• Spices and herbs - experiment with various fresh or dried herbs and spices (basil, thyme, rosemary, sage, taco seasoning)
• Lentils - use quinoa instead of lentils
• For serving - Add fresh lime juice and chopped cilantro for even more flavor. Serve with sliced avocado and pita, flatbread, or tortillas.
• Avocado cream sauce - Make Vegan Tacos and serve them with my Avocado Crema.

See my Vegan Lentil Recipes page for more easy, high-protein dinner ideas.

📖 Instructions

If cooking your lentils, use ⅔ cup dry. Simmer them in a medium saucepan over low heat with enough water to cover by about 2 inches high. Cook until al dente. Strain using a large sieve, and set aside to drain.

Step 1. Heat the oil in a large skillet over medium-high heat. Cook the onion and garlic for about 3 minutes, or until fragrant.

Step 2. Add the lentils, and walnuts and cook for 1 minute more. (Note: adding the walnuts at the end preserves more of their omega 3s but will taste more nutty!)

Step 3. Add the spices, and tomato paste and cook for 2 minutes, stirring constantly.

Step 4. Pour in the tamari, and vegetable broth. Reduce the heat to low and cook for about 4 minutes, or until the mixture thickens, adding more broth as desired. Season with fresh lime juice, salt, and pepper. Garnish with cilantro or parsley.

🌮 How to Make Walnut Meat Tacos

Step 1. Preheat the oven to 400ºF, or use a large nonstick skillet. Brush one side of the tortillas with oil. Flip them over, oil-side down onto a nonstick baking sheet.

Step 2. Place the walnut taco meat on one-half side of the tortillas. Fold the other side over to cover the filling.

Step 3. Place a second baking sheet on top of the folded tacos for the first 5 to 10 minutes of baking. Remove the top baking sheet, and bake for about 10 minutes more, or until the desired crispiness.

🥑 For the Avocado Crema: Blend 1 avocado, 1 clove garlic, ¼ cup roughly chopped cilantro, ½ cup vegan yogurt, 1 small seeded and chopped jalapeño, and 1 tablespoon fresh lime juice. Add water or olive oil for blending. Season it with salt and pepper, and more lime juice to taste. Or serve Walnut Taco Meat with my Oil-Free Creamy Avocado Salad Dressing.

💡 Expert Tips

• Chop the walnuts in a food processor to save time. Pulse until large crumbs form. Do not over-process into flour.
• Do not overcook the lentils or they will become mushy. Use a large skillet to cook the walnut taco meat so it browns readily.
• For maximum health benefits, add the chopped walnuts at the end. It will taste a bit more walnut-like but preserve more of the omega-3s.
• Storage: Walnut meat is great for batch-cooking and meal prep because you can easily make a lot at once and leftovers freeze well. It lasts up to 5 days in the refrigerator, stored in an air-tight container. Or freeze walnut meat in a freezer-safe container for up to 3 months.
• For serving: Reheat walnut meat in the microwave, oven (380ºF), or stovetop until warmed through. If it becomes too dry, add vegetable broth.
• Serve with my Avocado Crema, Oil-Free Creamy Avocado Salad Dressing, Everything Cashew Sauce, or this Lemon Herb Tahini on my site.

🍽 Recipe FAQs

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📖 Recipe

Vegan Lentil Recipes