Super Fast Taco Filling

I am excited to share this recipe as part of my new e-Book, Plant-Strong Family Favorites. I know the gap that exists between wanting to make healthier meals, and actually making it happen! Whether you are sharing meals with people who aren’t sure about plant-based eating or if you just have no idea where to start, Plant-Strong Family Favorites is written with you in mind! Check it out here! 

Now on to the tacos. Or burritos. Or taco salad or whatever you want. I wanted a quick and easy taco filling that didn’t sacrifice flavor. I started out with the Instant Pot, but everything was lacking the full flavor I was looking for.

Finally I remembered a speedy chicken tacos recipe I had really enjoyed from America’s Test Kitchen and decided to try the skillet. It was magic on the first try! It takes the same amount of prep time as the Instant Pot versions, but really only needs a few minutes to warm through and you can eat. Certainly the flavors will develop more if you have time to make it in advance, but even if it’s a “we need dinner in 15 minutes” kind of night this recipe works great.

Another great thing about it is it works with any protein option. Most often I default to a can of black beans, but it’s also delicious with lentils, cooked quinoa, canned jack fruit (which no one will guess isn’t chicken) or a combination. In a situation where some people want to stick to plant-based and others don’t, it’s easy to divide and add meat to one portion but not the other.

We had a mixture of black beans and quinoa last time. Not only was it super tasty, but it could also make a full meal and be eaten as is. So if it you’re fresh out of all of your favorite the taco toppings, just cook your quinoa first, prep the filling ingredients and stir in the quinoa as soon as it’s done.

The hardest part of this meal is dicing your fresh onion and mincing your garlic. If that’s all you’ve really got to do you can’t complain! You’re going to start with sauteing some diced onion.

As I explain in the e-Book, the very healthiest way to cook this is in a little water or broth. I do find this is a recipe where a small amount of oil can do a lot to “bloom” or enhance the flavor of the spices, so if you’re new to plant-based eating or are feeding people who are, you may want to go with the TBSP of oil. Saute the onions for about 5 minutes or until they are soft.

This is your time to get everything else ready, so measure your spices and mince your garlic into a bowl, open and drain your beans, etc. Turn down the heat or remove from the heat if you need another minute to finish prepping the ingredients, things are about to move fast! After the onions are soft, you’ll add your minced garlic and spices and stir for roughly 30 seconds or until they are fragrant and the onions are nicely covered in spice.

Then add your protein. Depending on what I’m using, I’ll also add salsa (or diced tomatoes and Tabasco in a pinch) to add some additional moisture and flavor. Give it a good stir, taste and add salt and more salsa to taste. And voilà! Your taco filling is ready to be eaten!

If you enjoyed this recipe, make sure to check out Plant-Strong Family Favorites for more fast, easy, delicious and healthy family friendly recipes!

Print Recipe

Super Fast Taco Filling

Super fast and easy plant-based tacos are just minutes away.

Keyword

Fast, Plant-Based, Taco Meat, Vegan

Prep Time

10 minutes

Servings

servings

Ingredients

• 1 TBSP avocado oil or vegetable broth
• 1 cup diced onion
• 2 garlic cloves minced
• 1 tsp chili powder
• 1/2 tsp cumin
• 1 can black beans OR 1 1/2 cups shredded jackfruit, cooked lentils, or cooked quinoa, 1 can
• 1/2 cup frozen super sweet corn optional
• 2 TBSP salsa (optional, to taste)
• salt to taste
• Lime Juice and Cilantro optional garnish

Keyword Fast, Plant-Based, Taco Meat, Vegan Prep Time 10 minutes Servings servings Ingredients 1 TBSP avocado oil or vegetable broth 1 cup diced onion 2 garlic cloves minced 1 tsp chili powder 1/2 tsp cumin 1 can black beans OR 1 1/2 cups shredded jackfruit, cooked lentils, or cooked quinoa, 1 can 1/2 cup frozen super sweet corn optional 2 TBSP salsa (optional, to taste) salt to taste Lime Juice and Cilantro optional garnish

Instructions

1. Sauté onion in oil/broth for about 5 minutes until soft. Meanwhile, add garlic and spices to a small bowl and drain and rinse canned beans or jackfruit.
2. Add minced garlic, chili powder and cumin to pan and stir until fragrant, about 20-30 seconds
3. Add corn if using and drained beans, lentils, jackfruit or cooked quinoa and stir to combine.
4. Stir in salsa and salt to taste. Adjust seasonings and garnish with lime and cilantro as desired.

Recipe Notes

I start light on the salsa because it’s often too spicy for my kids.

 

Shredded jackfruit very closely resembles shredded chicken and easily absorbs flavor in dishes such as this. It is however not a high-protein food, so when using in place of chicken it’s good to have other sources of protein, such as cashew sour cream, refried beans, etc.