Superfood Taco “Meat”

Prep Time 30-40 minutes
Meal Prep Friendly Absolutely!
Serving Size 1-1/2 to 2 cups of meat replacement
Meal Time Brunch, Lunch, Dinner
Best Served As Taco filling, nachos, Mexican fusion brunch meat replacement, meat replacement filling for non-Mexican dishes (not best for soupy/wet foods as a meat replacement, may fall apart).

I love getting creative with any meat substitute the more I transition into my vegetarian diet. So for this meat replacement, instead of going for jack fruit, tofu or something just chickpea related, I decided to combine three vegetables often included in “Superfood” master lists: sweet potatoes, black beans and beets.

Now, if you’re not huge on any of these, I’m sure you can trade one out for another. Just be sure to consider the consistency of the ingredient and the end-goal. In this case, you want something you can cook up in the skillet to get a nice, crisp pan fry on it that might emulate traditional taco filling.

Ingredients Recipe
“Meat” filling ingredients below.

  • 1/2 sweet potatoes
  • 2 pre-cooked/cooked beets
  • 1 can of black beans
  • 1/2 cup ground flax seed

Below are my ingredients for the seasoning, which you can also just use a pre-made packet of your favorite taco seasoning, if you prefer.

  • 1 tbsp paprika
  • 1 tbsp parsley
  • 1/2 tbsp coriander
  • 1/2 tbsp cumin
  • 1/2 tbsp chili powder
  • 1/2 tbsp cilantro
  • 1 tsp ground mustard
  • 1 tsp red pepper flakes
  • pinch of salt and pepper
If you have a food processor, the prep time and prep in general will likely be much kinder to you. I did all of this by hand.

  1. Rinse black beans thoroughly then lay out in a single layer to dry between 2-4 layers of paper towels.
  2. Chop half of a sweet potato into bite-size pieces – either pulse in a food processor, or grate the potato pieces finely into mixing bowl.
  3.  Dice two beets into tiny pieces, add to mixing bowl.
  4. Once black beans are fairly dry, add to mixing bowl.
  5. Again, either pulse in food processor, or mash mixture together by hand.
  6. Add approximately 1/2 cup of ground flax seed bit-by-bit, folding into veggie mixture until moisture has been relatively absorbed and mixture becomes more crumbly and chunky like meat.
  7. Grease skillet and on medium heat and add mixture to pan.
  8. Add seasonings.
  9. Continue to cook until mixture browns and gains a bit of a crispy edge.

This superfood meat replacement goes great in any Mexican-inspired dish. I have divided my mixture into even containers to bring into work with some cheese. I will likely rotate between a side of tortilla chips for nachos, wheat tortillas for small tacos, or a quinoa mixture and power greens as a pseudo taco bowl. I may even saute peppers and onions later

I have some more ideas at the beginning of this post, but this is a great replacement for any usual turkey, beef or chorizo filling.


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