Black Bean Tempeh Tacos (Easy!)
User Reviews
5
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Prep Time
15 mins
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Cook Time
15 mins
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Total Time
30 mins
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Servings
8 small tacos
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Calories
172 kcal
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Course
Main Course
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Cuisine
Vegan, Mexican-American Fusion, gluten-free
Black Bean Tempeh Tacos (Easy!)
Description
These Black Bean Tempeh Tacos use crumbled tempeh marinated in taco seasoning and cooked with sautéed onion, garlic, tomato paste, and tamari to create a flavorful filling. Black beans are added to provide creaminess and protein. The sauté process without oil uses water or broth to soften the onions, making the dish accessible for oil-free diets.
The filling has a rich, spiced profile balanced by the tomato paste and tamari's umami notes. Black beans add texture and moisture, complementing the firm tempeh crumbles. Warmed corn tortillas serve as a gluten-free, traditional vehicle for the filling, and toppings like pico de gallo, avocado, chipotle crema, and jalapeño allow customization of heat and freshness.
These tacos make a satisfying plant-based meal, suitable for vegan and gluten-free diets when appropriate ingredients are selected. They yield about 8 small tacos with 1/2 cup filling each, practical for casual lunches or dinners.
Spice level can be adjusted by adding chipotle in adobo, cayenne, or hot sauce. Use gluten-free tamari and tortillas as needed. Oil can be omitted for an oil-free version by using water or broth for sautéing.
Ingredients
- 8 oz. tempeh
- 3 Tbsp. taco seasoning
- 1 yellow onion or 1/2 large, small
- 3-4 cloves garlic
- 1 Tbsp. tomato paste
- 1 Tbsp. tamari (or soy sauce)
- 15 oz. black beans canned
- 8 corn tortillas
Toppings of choice:
- chipotle crema pickled jalapeños, shreds, etc
- Pico de Gallo
- avocado
- guacamole
- jalapeño
- vegan cheese
- lime juice
- lettuce
- tomato
Instructions
- In a medium mixing bowl, add 3 Tbsp. taco seasoning with 1/3 cup water and stir to combine. Crumble the tempeh with your hands and add to the seasoning mix. Stir well to combine and set aside to marinate for a few minutes.
- Dice onion and mince garlic.
- In a large pan over medium-high heat, sauté the onion for 7-8 minutes. (I use about 3 Tbsp. water/broth for no-oil sauté method, adding more as needed.)
- After the onions have softened, reduce heat to medium. Add minced garlic, tomato paste, and tamari. Cook for 2 minutes, stirring often.
- Add the seasoned tempeh crumbles. Stir and cook for 5 minutes.
- Then add black beans (rinsed and drained). Cook for about 4-5 minutes or until heated through.
- Assemble your tacos: Warm the corn tortillas if desired, then spoon about 1/2 cup tempeh mixture down the middle, and finish with your toppings of choice.
Notes
- Add chipotle in adobo, cayenne, or jalapeños for more heat, or use milder toppings if preferred.
- Use gluten-free tamari and tortillas to keep the dish gluten-free.
- For oil-free preparation, sauté onions with water or broth instead of oil.
- This recipe makes about 8 small tacos with 1/2 cup filling each.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8small tacos
Amount Per Serving
Calories 172 kcal
% Daily Value*
| Calories | 172kcal | 9% |
| Carbohydrates | 26g | 9% |
| Protein | 10g | 20% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 1g | 5% |
| Potassium | 379mg | 8% |
| Fiber | 6g | 24% |
| Sugar | 1g | 2% |
| Vitamin A | 121IU | 2% |
| Vitamin C | 4mg | 4% |
| Calcium | 78mg | 8% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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