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    Home / Main Dishes

    Quinoa Taco Meat

    Last updated: Aug 3, 2019 · Published: Aug 1, 2019 by Elizabeth Shah. This page may contain affiliate links.

    2135 shares
    Jump to Recipe

    Whether you’re feeding your own brood or have a crowd to please, this omnivore- and kid-friendly quinoa taco meat is the perfect  menu option. Just 5 ingredients + 30 minutes!

    This Quinoa Taco Meat recipe is for all you SUPER WOMEN (and you dudes, too)—who also happen to be vegan or vegetarian. The ones who always volunteer to host the team dinner, have the one house in the neighborhood all the kids hang out at, and who never give up trying to make healthy, meatless meals for your families. Vegans and non-vegans alike will love this meal that’s quick, simple and easy on the budget.

    (This post has been updated.)

    Tacos with red quinoa taco meat in corn tortilla shells on a fray plate with roasted ear of corn, lime and jalapeno, with small dishes of diced yellow and orange peppers, red onion and avocado on a napkin with black stripes.

    How to Make Quinoa Taco Meat

    When my son was growing up, we ate tacos just about every other week. I mean, who doesn’t love tacos? This healthy quinoa taco meat is vegan, and as easy to make as any ‘regular’ taco recipe—but SO much healthier. If you can boil water (or use a rice cooker) and know what to do with a skillet, you can make this recipe!

    First you cook up your quinoa. I usually do it in the rice cooker, but a pot will do. And while you can use any kind of quinoa for this recipe, I always use red quinoa. Regular light colored quinoa can turn a little pink, which isn't that appealing. (Since people already think we vegans are kind of weird, I like to avoid pink food if I can.) I find red quinoa is just the right color to simulate taco meat. 

    round cutting board with dish of canned tomatoes and red quinoa, with half an onion, 2 garlic cloves and a tablespoon of taco seasoning.

    Next, you chop up your canned whole tomatoes. I like whole San Marzano tomatoes because of their amazing flavor (see the recipe notes.) But if you wanna save time, go ahead and used canned diced tomatoes.

    I like to just pour the tomatoes into a bowl and give 'em a good mash with my potato masher, then I break up any bigger pieces while they're cooking. But a quick pulse in the food processor works just as well. Be careful not to over process, or you'll lose those yummy tomato chunks. Which is fine if your diners won't appreciate those. 

    crushing whole canned tomatoes in a stainless steel bowl with a potato masher

    Finally, you simply saute your onion and garlic, then simmer all of your ingredients together—just like 'regular' ground beef tacos. 

    That's it! This recipe can easily come together in half an hour or even faster if you start your other ingredients while the quinoa is cooking. (See the recipe notes below.)

    If you have a big crowd to feed, it’s simple to double or triple this recipe to feed them all. Just serve these tacos up with shells and your favorite fixings, and you’re good to go.

    stainless steel skillet with cooked quinoa taco meat and wooden spoon.

    How to make Vegan Tacos for a Crowd

    These quinoa tacos aren’t just for kids—grown-ups love them too. In fact, they’re a great suggestion when your non-vegan friends or co-workers want to throw you a casual party, but can’t figure out what in the heck vegans eat! When I take these tacos to potlucks, non-vegans always ask me for this recipe.

    Besides, most taco toppings are already vegan. Just set up your taco buffet with accoutrements like salad mix or shredded cabbage, diced tomatoes, black beans, guacamole, sliced black olives, diced onions, hot & mild salsas, Pico de Gallo, diced jalapenos—the list is practically endless!—and you’ve got a delicious, satisfying party menu everyone can enjoy. Just make sure someone brings the shells or tortillas!

    Close up of quinoa taco meat in corn tortilla shells on a festive paper plate with a die of lettuce, diced tomatoes and slices black olives.

    About the only traditional taco toppings I can think of that aren’t vegan are sour cream and cheese. Plain, vegan yogurt (soy, almond, etc.) is a good stand in for sour cream. And if you’re like me and love ‘cheese’ on your tacos, but don’t care for most store-bought vegan cheeses—try my Vegan Easy Cheezy Sauce. It takes just 5 minutes (with a high speed blender). To make queso sauce, just stir in or blend in your favorite salsa.

    How About a Quinoa Taco Salad?

    Next to tacos, my favorite way to eat up this quinoa taco meat is piled on a ginormous taco salad. It's perfect when you want a meal that's both hearty and light. Some fresh veggies, creamy avocado on a bed of crisp greens with a squeeze of fresh lime and a side of salsa—that's what I call the perfect lunch.

    Taco salad with lettuce, halved cherry tomatoes, diced red & yellow bell pepper, diced red onion, avocados cubes and quinoa taco meat on a black striped towel with jalapeno pepper and a black dish of red salsa.

    Planning your kid’s birthday party? Hosting the entire soccer team? ANOTHER potluck at work? No worries, you got this!

    If you like this healthy vegan recipe, you might also like my smoky vegan rice and beans, cauliflower tacos with romesco sauce, healthy vegan chile relleno, and mini taco cups.

    I LOVE hearing from you! It would make my day if you’d be so kind as to:

    • Follow me on Facebook, Instagram and Pinterest.
    • Rate this recipe and/or leave a comment. (Under the recipe picture or below the recipe.) 

    Thanks and happy, whole-food cooking!

    Quinoa Taco Meat

    Whether you've got your own brood to feed or an entire crowd, quinoa tacos are the perfect menu option. Vegans and non-vegans alike love this recipe that’s quick, simple and easy on the budget.
    4.67 from 9 votes
    Print SaveSaved! Pin Rate
    Course: Main Course
    Cuisine: Mexican
    Prep Time: 10 minutes
    Cook Time: 20 minutes
    Total Time: 30 minutes
    Servings: 6
    Calories: 154kcal
    Author: Elizabeth Shah
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    Ingredients

    Taco Filling

    • 1 cup uncooked red quinoa, rinsed and cooked (about 3 cups cooked, see notes)
    • ½ med yellow onion, finely diced (see notes)
    • 2 cloves of garlic, smashed and minced (see notes)
    • 1 28 ounce can whole San Marzano tomatoes and liquid, chopped/mashed (see notes)
    • 1 tablespoon Taco Seasoning (see notes)
    • Sea salt, to taste
    • Optional: Serve with Vegan Easy Cheeze Sauce
    • Optional: Serve with Inside Out Guacamole
    US Customary - Metric

    Instructions

    • Cook 1 cup red quinoa with 2 cups of water either in a pot on the stove (bring to a boil then simmer uncovered), or I like to cook in on the white rice setting of my rice cooker. One cup will be ready in about 15 minutes.
    • While the quinoa is cooking, prepare your toppings.  
    • When quinoa is cooked, heat 1 tablespoon of water in a skillet over medium heat. Add the onion, and sauté 5 minutes. Add garlic and sauté 2 minutes. Add water a little at a time if things begin to stick. Add the tomatoes and their liquid, quinoa and taco seasoning, stir well and simmer, uncovered, about 10 or until most of liquid has been absorbed and cooked off.
    • While the taco "meat" is simmering, preheat the oven to 425 degrees. Heat the taco shells in the oven for 2-3 minutes.
    • Assemble your tacos or build your taco bar buffet. Serve with the toppings above--or substitute whatever you and your family likes best.

    Notes

    • I like red quinoa because regular white quinoa can come out looking a little pink. Red is the perfect color for simulating ground beef taco meat.
    • If you're serving small kids who won't tolerate bits of onion or garlic in their food, you can process them to a pulp in a food processor, sub ½ teaspoon each of onion and garlic powder, or simply omit them.
    • You can find taco seasoning at most stores. Or to make your own, combine: ½ tablespoon chili powder, 1 teaspoon ground cumin, ⅛ teaspoon oregano, ⅛ teaspoon onion powder, 1 pinch of cayenne, garlic powder and sea salt.
    • The easiest/least messy way I've found to "chop" canned whole tomatoes is to empty the tomatoes and liquid into a large bowl and break them up them into small pieces with a potato masher. A food processor works too as long as you don't over process (if you like tomato chunks rather than sauce.)
    • I prefer whole canned tomatoes because the diced ones contain a chemical (to keep them from dissolving), which alters the flavor. Also, I find there's no match for the flavor of San Marzano tomatoes, so I always use them.
    • To make it fast: Cook your quinoa ahead of time. Or start sautéing your onions, garlic, tomatoes and seasoning while the quinoa is cooking. Just turn off the pan if the quinoa isn't ready quite yet, then simmer everything together per the instructions.
    • If you’re planning to serve almond yogurt or cheese sauce made with cashews at an event, it would be a good idea to check to see if anyone has a tree nut allergy, since the nuts in these foods are completely disguised.

    Nutrition (approximate)

    Serving: 2tacos | Calories: 154kcal | Carbohydrates: 30g | Protein: 6g | Fat: 2g | Saturated Fat: 1g | Sodium: 216mg | Potassium: 574mg | Fiber: 5g | Sugar: 7g | Vitamin A: 334IU | Vitamin C: 14mg | Calcium: 64mg | Iron: 3mg
    Tried this Recipe? Please share it!Mention @HealthyMidwesternGirl or tag #HealthyMidwesternGirl!

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    Reader Interactions

    Comments

    1. Deron

      July 06, 2019 at 7:46 pm

      5 stars
      This turned out great and was relatively easy to make. I used store bought taco seasoning packet to make it easier. Red quinoa makes a really good substitute for ground beef. I used soft tacos instead of hard and it worked just as well.

      My wife added guacamole to hers. I spread a thin layer of cashew cheddar on my soft taco before adding the other ingredients.

      Reply
      • Elizabeth Shah

        July 07, 2019 at 10:13 am

        Hi Deron, I'm so happy to hear you tried this recipe! Love your adaptations, too. They sound delish! Glad you found these tacos so simple and easy to customize to your liking. Thanks for the comment! -Elizabeth

        Reply

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