Vegan taco meat salad
Enjoy a delicious and wholesome Vegan Taco Meat Salad packed with protein-rich chickpeas, hearty brown rice, and fresh veggies like lettuce and tomatoes. Perfectly seasoned with salt and vegetable broth, and topped with crunchy breadcrumbs for a satisfying meal. Quick, nutritious, and fully vegan!
- 07 Jun 2024
- Cook time 26 min
- Prep time 4 min
- 6 Servings
- 8 Ingredients
Looking for a delicious and healthy meal that's entirely plant-based? This Vegan Taco Meat Salad is a perfect option! Packed with protein, fiber, and a variety of nutritious ingredients, this salad will satisfy your taste buds and keep you full for hours. Let's dive into the recipe and create a scrumptious salad.
Ingredients:
Instructions:
- Rinse the rice under cold water to remove excess starch.
- Cook the rice according to package instructions. This typically involves bringing 1/2 cup of water to a boil, adding the rice, reducing the heat to low, covering, and simmering for about 30-45 minutes until the rice is tender and all water is absorbed.
- Fluff with a fork and set aside.
- If using canned chickpeas, drain and rinse them under cold water.
- If using dried chickpeas, soak them overnight and boil them until tender, approximately 1-2 hours. Drain and set aside.
- In a medium-sized pan, heat a splash of vegetable broth (or oil if you prefer) over medium heat.
- Add the diced onion and sauté until translucent, about 5 minutes.
- Add the chickpeas to the pan and mash them using a fork or potato masher, leaving some chunks for texture.
- Stir in the cooked brown rice, 3/4 tsp salt, and bread crumbs.
- Pour in the 1/4 cup of vegetable broth and mix everything well. Cook until the mixture is heated through and slightly crispy, about 5-7 minutes.
- In a large bowl, combine the chopped lettuce and diced tomato.
- Add the taco meat mixture on top.
- Toss lightly to mix, or arrange the taco meat on top as a hearty topping.
- Divide the salad into serving bowls or plates.
- Enjoy as-is, or serve with your favorite vegan dressing or a squeeze of fresh lime juice for added flavor.
Tips:
- For added flavor, consider adding a tablespoon of nutritional yeast to the taco meat mixture.
- To save time, use pre-cooked brown rice or a microwaveable rice packet.
- Feel free to customize the salad with your favorite vegetables, such as bell peppers, cucumbers, or avocados.
- If you like a bit of spice, add some diced jalapeños or a pinch of chili powder to the taco meat mixture.
- Serve with a squeeze of lime juice and a drizzle of vegan sour cream or your favorite salad dressing for an extra burst of flavor.
There you have it - a delightful and wholesome Vegan Taco Meat Salad that’s easy to make and incredibly tasty. This recipe is proof that eating plant-based can be both satisfying and delicious. Enjoy your meal and feel great about the nutritious choice you've made.
| Nutrition Facts | |
|---|---|
| Serving Size | 80 grams |
| Energy | |
| Calories 60kcal | 2% |
| Protein | |
| Protein 2.10g | 1% |
| Carbohydrates | |
| Carbohydrates 12g | 3% |
| Fiber 1.69g | 4% |
| Sugar 2.04g | 2% |
| Fat | |
| Fat 0.75g | 1% |
| Saturated 0.12g | 0% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 33ug | 4% |
| Choline 9mg | 2% |
| Vitamin B1 0.09mg | 7% |
| Vitamin B2 0.03mg | 3% |
| Vitamin B3 0.84mg | 5% |
| Vitamin B6 0.16mg | 9% |
| Vitamin B9 16ug | 4% |
| Vitamin B12 0.01ug | 0% |
| Vitamin C 4.51mg | 5% |
| Vitamin E 0.21mg | 1% |
| Vitamin K 10ug | 8% |
| Minerals | |
| Calcium, Ca 18mg | 1% |
| Copper, Cu 0.07mg | 0% |
| Iron, Fe 0.56mg | 5% |
| Magnesium, Mg 18mg | 4% |
| Phosphorus, P 55mg | 4% |
| Potassium, K 130mg | 4% |
| Selenium, Se 2.26ug | 4% |
| Sodium, Na 360mg | 24% |
| Zinc, Zn 0.39mg | 4% |
| Water | |
| Water 60g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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