Tacos Without the Meat

I make tacos a couple times a month as a weekend meal, with loads of toppings and homemade tortillas. They’re fun, flexible, and taste great – what’s not to love? They are a day-off meal for us because I make the tortillas from scratch (good tortillas are not available where I live) but if you can buy them, it doesn’t take long at all.

The taco base here is made from a mix of very finely chopped mushrooms, onion, spices, and lentils. It’s savoury, just the right texture, and doesn’t try to imitate meat. I don’t add walnuts or seeds to vegetarian tacos because I find the crunch both a little weird and also unnecessary, but if you like the extra texture, go for it.

This is a recipe for vegetarian tacos but the actual recipe is primarily for the filling, because the tortillas and toppings are up to you. I’ve included several suggestions or recommendations but everyone has their favourite way to top a taco.

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Ingredients You’ll Need and Why

The primary ingredients are simple ones, and are easy to find at just about any grocery store. These are my notes from recipe testing. You can find the full recipe card below with complete measurements and instructions.

• Mushrooms: just about any type of mushroom, really. Button mushrooms are great. I usually prefer oyster but they can be slightly too textural for this recipe. We also use wild mushrooms like parasols for tacos.
• Lentils: brown lentils are ideal, but they should be mountain lentils, not the larger plate lentils. I think they’re often not differentiated in North America so look for small brown lentils. Small green lentils (le Puy or French lentils) and black lentils are good too. Red lentils are too soft.
• Onion: a medium onion, about 70 grams. If you only have very large onions just use a half. Red, white, or yellow, it doesn’t matter.
• Garlic: don’t be tempted to add a whole head of garlic. It doesn’t make your food taste better, it just makes it sharper. What you’re looking for is proper seasoning, not more garlic.
• Spices: this can be chili powder or a blend of spices, and both are noted in the recipe card. Chili powder isn’t hot pepper, but a blend used to make chili.
• Tomato paste: adding some tomato paste and caramelising it makes the taco filling more complex. If you don’t have tomato paste, don’t add crushed tomatoes – it’s not the same and will only make the filling too water. You can try a teaspoon of balsamic vinegar or a tablespoon of dry red wine instead.
• Oil: this can be your preferred cooking oil.
• Soya sauce: a small amount of soya sauce, like the tomato paste, adds another savoury note without overwhelming the recipe. Substitute coconut aminos if needed.
• Toppings: any variety of your preferred taco toppings. In the photos I used herbs, pickled onion and cabbage, and avocado. Pictured are homemade spelt tortillas, but if I could buy decent tortillas, I probably would.

How to Make Veggie Tacos

The goal here is to build layers of flavour so that the tacos don’t taste flat or boring, and that’s done through ingredients and method. No soggy, bland mushrooms allowed.

Step 1: finely dice the mushrooms and onions. Cook over medium heat with oil for about ten minutes, stirring occasionally. You want all of the water to evaporate and for the mushrooms to brown. The onions will cook in the water released from the mushrooms without burning.

Step 2: add the tomato paste and garlic and cook for a few more minutes. It’s important to always cook tomato paste until it darkens, and not to add directly to liquids or mix it in raw – it tastes tinny and unpleasant if not caramelised.

Step 3: stir in the spices and cook for another minute. This helps to release the oils in the spices, improving the taste. Add the soya sauce. The liquid will deglaze the pan, releasing any bits that have stuck, and also adds another savoury note without making the dish taste of soya sauce.

Step 4: serve the taco filling hot with any desired toppings. Not only good as for vegetarian tacos, this can also be used for nachos.

Related: Roasted Cauliflower Tacos

Expert Tips for the Best Tacos

• Season to taste: we’re not just talking about salt, but also acidity. You should make sure the filling has enough salt added – taste after the soya sauce is mixed in – but also serve with something acidic to balance it out.
• Sear the mushrooms: if you think you don’t like mushrooms, you might just not like the way they’re cooked. I despise soggy mushrooms and didn’t start liking mushrooms in general until I was in my mid-20s and learned how to cook them properly. Use a hot pan, cook until all of the water is gone, and make sure they’re golden.
• Chop finely: the texture should imitate ground round even if that’s not the goal with the taste. Too big of mushroom or onion pieces and they become overwhelming in the taco and also won’t cook properly. You almost want to mince them.
• Don’t skip toppings: it’s not a taco without the toppings. See below for several suggestions. Pictured are pickled onions, avocado, and parsley, because it’s too late in the year for coriander.

Taco Topping Suggestions

This is a recipe for vegetarian taco filling, but the toppings are arguably more important! Try some or all of these.

• Quick pickles like pickled cabbage and pickled red onions
• Canned salsa, fresh salsa, or mango avocado salad
• Sliced avocado, guacamole, or avocado aioli
• Fresh herbs like coriander (cilantro) or parsley
• We often serve as part of a spread with refried beans
• Sour cream, cheese, or vegan alternatives
• Corn, shredded lettuce (like romaine), chopped tomatoes, lime or lemon juice, and so on
• More cooked vegetables, like mushroom fajitas, in combination with the taco filling