Tempeh Taco Bowls
Who loves tacos? Me, me me. I could probably eat tacos every day for breakfast, lunch and dinner. I recently decided to try tacos with tempeh and trust me, this recipe does not disappoint. What makes this taco even better – throwing it all in a tortilla bowl.
Tempeh, like it’s more popular meat substitute Tofu, is a perfect alternative to any carnivore menu. Tempeh is a soy-based product and is made by fermenting cooked soybeans and then forming the mixture into a firm, dense cake. It has a strong, nutty flavor and tends to absorb the flavors of any spice or sauce it is cooked with. You can find it at most grocery stores these days and is typically found in the refrigerated section. Lightlife is a pretty popular brand that I buy often.
There really are so many health reasons to begin integrating this plant-based protein into your dinner rotation, and here’s a few:
High in protein. A 3-ounce serving contains about 16 grams of protein.
It’s low in cholesterol and is a good way to get vitamin B, fiber, iron, calcium and other minerals.
Contains prebiotics, which may improve digestive health and reduce inflammation.
Supports weight management. Because it is so high in protein, it helps with feeling full and reduces your appetite.
Has isoflavones which have cancer-fighting and antioxidant properties.
See, tempeh is a must try as it’s not only tasty but has so many health benefits. If you’ve never cooked with it before, you’ll find it perfect for this taco recipe because it can be broken up into bite-sized pieces to mimic your typical taco meat and it holds its shape while absorbing the spices you cook with it.
To make these taco bowls you want to start by breaking up the tempeh cake into small pieces. Just use your hands and separate and crumble the tempeh. Preheat a pan on medium heat and add olive oil. Once heated, add your broken-up tempeh pieces and sauté for about 5-8 minutes or until golden brown.
Next you want to add some Mexican beer or vegetarian broth. This gives it a nice flavor while you add your spices; chili powder, cumin, paprika, red pepper flakes, lime juice and salt & pepper. For an easier solution, I’ve also added a packet of taco seasoning to simply the process. Next you want to reduce heat to low and simmer this lovely, spicy mixture for about 5-8 minutes until the liquid is almost absorbed.
Don’t forget to add beans! I love black beans and use them on pretty much any Mexican dish. I prefer to take your basic can of black beans, rinse and drain them and add to a pot with a little water and heat thoroughly. Then I spice it up by tossing in a dash of Sriracha sauce, which I add to just about everything I eat.
And you can’t have tacos withoout all the fixings. I typically add shredded lettuce, tomatoes, sweet peppers, onion and avocado. Mmmmm. But you can add whatever toppings you love most.
The best part of this recipe is the tortilla bowl. Of course, you can simply wrap it all up in a burrito but what fun is that? Cooking a tortilla to form a bowl is much more exciting. Warm your tortillas in the microwave for about 10 seconds to get them soft and floppy. Then place them in an oven proof bowl and mold the sides of the tortilla so they form a bowl shape. You can also use the bottom part of a muffin pan and place your tortillas in between rows. Spray the inside of your ‘bowl’ with a little cooking spray to help get it golden brown. Bake for about 8-10 minutes until crispy.
Finally, the fun part – assembly! Place your tortilla bowl on a plate, fill it with lettuce and all your lovely veggies. Then top with black beans and your savory tempeh and add avocado. If you’re anything like me, I top it all off with Sriracha.
Sounds amazing, right? I really hope you try this tempeh taco bowl because it’s spicy, savory, healthy and totally worth it.
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Tempeh Taco Bowls
Serves: 4
Time: Apx. 40-min
Ingredients
8 ounces tempeh
1 tablespoon olive oil
¾ cup Mexican beer or vegetable broth
1 tablespoon fresh squeezed lime juice (about 1 lime)
1 tablespoon chili powder
1 teaspoon smoked paprika
1 teaspoon cumin
½ teaspoon red pepper flakes (optional)
½ teaspoon salt
½ teaspoon pepper
4 wheat 8” or 10” tortillas
15 oz can of black beans, rinsed & drained
5 cups shredded romaine lettuce
1 cup grape tomatoes, sliced in half
1 large shallot, thinly sliced
1 cup sweet peppers, diced
1 avocado, sliced
Instructions
Preheat oven to 375 degrees for the tortilla bowls.
Prepare the tempeh. Using your hands, break the tempeh up into small pieces. Preheat your skillet over medium heat and add oil to pan.
Sauté the tempeh for about 5-8 minutes, until golden brown. Add beer or broth, chili powder, cumin, paprika, lime juice, red pepper flakes (optional) and salt and pepper. Reduce heat to low and simmer for 5-8 minutes or until liquid is almost absorbed.
Rinse and drain black beans and add to a pot with about ¼ cup of water. Cook on medium heat until warm. OPTIONAL: add about 1 tablespoon of Sriracha or other hot sauce to spice your beans.
While your tempeh is cooking, prepare all your remaining veggie toppings and set aside.
Bake the tortilla bowls by arranging in oven proof bowls on a baking sheet. Warm your tortillas in the microwave for 10-12 seconds so they are soft and floppy. Press the tortillas into the bowls and crimp the sides to press into a bowl shape. Spray the insides with a little cooking spray and bake bowls for about 6-8 minutes or until crisp and golden brown. Keep a close eye on your bowls so they don’t burn.
Assemble your bowl with lettuce, tomatoes, peppers, onion, black beans, and top with the tempeh and sliced avocado. Squeeze lime juice over top and add your favorite hot sauce (optional).
Enjoy!