Vegans don’t eat ground meats like beef or turkey, but there are ways to make a vegan alternative to ground meat. This vegan walnut taco meat is well-seasoned and a great addition to tacos, burrito bowls, or even vegan nachos.
Health Benefits of Walnuts
Walnuts are the base of this recipe, and not only do they mimic ground meat, but they also have many other benefits. Their omega-3 fatty acids are great for supporting heart health, helping to lower bad cholesterol levels, and reduce inflammation.
Walnuts are also packed with antioxidants, which help fight inflammation in the body. Let’s not forget the fiber, which is great for digestion and keeps your gut happy. Adding walnuts more often is a tasty way to boost your overall wellness.
Protein in Walnuts
Many plants have proteins, and nuts are one of them. Protein is important for muscle repair, enzyme production, and overall cell health. A 1-ounce serving of walnuts has 4.3g of protein, making them a perfect addition to vegan dishes like walnut meat.
Unlike animal proteins, plant proteins are naturally low in saturated fat and cholesterol-free, promoting better heart health. Walnuts also offer a complete package of nutrients, like fiber, healthy fats, and antioxidants, enhancing their nutritional value.
When used in vegan walnut meat, they not only add plant protein but also add a satisfying texture and a rich, earthy flavor that can easily mimic traditional ground meat. Incorporating walnuts is a smart, tasty way to ensure adequate protein intake while supporting heart and brain health.
Omega-3s in Walnuts
Walnuts are one of the nuts with the highest omega-3s, specifically alpha-linolenic acid (ALA).
A one-ounce serving has roughly 2,500mg ALA, making it one of the best plant-based sources of omega-3s.
Omega-3 fatty acids are well-known for their anti-inflammatory properties and play a large role in heart health by helping to reduce the risk of cardiovascular disease. They also support brain function and may aid in improving mood and cognitive performance (1).
Want to check your omega-3 levels? Try my favorite at-home test!
Can walnuts go bad?
Yes, walnuts can go bad. Walnuts have a relatively long shelf life, but they can still go bad if exposed to warm air, moisture, and light. When they spoil, you might notice a rancid smell, a bitter taste, or even a rubbery and shriveled texture.
To keep your walnuts fresh, store them in an airtight container in a cool, dark place, or toss them in the fridge or freezer for even better longevity.
What You Need
This recipe's base is walnuts, but it also uses lentils and cauliflower for additional vitamins and minerals.
Walnuts: Besides nutrients, walnuts add a nice crunch and rich earthy flavor to the recipe.
Lentils: Add protein and are the perfect vegan ingredient for getting fiber, too!
Cauliflower: A perfect vegan ingredient to help mimic the texture of meat, and you’ll notice it soaks up the flavor and spices nicely.
Nutritional Yeast: Is it a savory vegan recipe without nutrition yeast? Not only is the flavor incredible, but getting a fortified nooch adds B vitamins.
Vegetable Broth: Vegetable broth adds flavor and is easy to make at home if you want a sugar-free, lower-sodium option.
Recipe
Vegan Walnut Taco Meat
Ingredients
- 1 ½ cup walnut pieces toasted
- 1 15 ounce can lentils drained and rinsed
- 1 cup cauliflower pearls fresh or frozen
- 1 clove garlic minced
- ¼ cup nutritional yeast
- 1 teaspoon chili powder
- 1 teaspoon cumin ground
- ¼ teaspoon oregano dried
- ¼ - ½ cup vegetable broth low sodium
Instructions
- Toast walnuts until toasted and fragrant ~3 minutes on medium heat. Once fragrant pulse in food processor or blender until roughly chopped and add back into pan.
- Add the drained lentils, cauliflower pears, and garlic to walnuts pieces and cook until warmed through about 3-5 minutes.
- Add the spices (nutritional yeast, chili powder, cumin, oregano) to the hot pan and the ¼ cup vegetable broth, stir and add additional vegetable broth until taco meat consistency and enjoy!
