Easy Vegan Walnut Taco Meat, ready in 15 minutes, and made with 7 budget-friendly ingredients. This vegan recipe is packed with protein, fiber, and heart healthy omega-3s. It's a lighter version of pure walnut meat. It includes lentils for more fiber, protein and a reduction in calories. (Nut-free option)
Walnut Taco Meat is versatile, tasty, and the perfect addition to vegan tacos, spaghetti bolognese, stir-fries, stuffed peppers, chili, burritos, wraps, sloppy joes, and lasagna. Make it in summer, the holidays, or any time of year.
While walnuts offer numerous health benefits, they are also calorie-dense, and not especially high in protein. That's why I created a walnut meat recipe that combines lentils and walnuts. Lentils are high in plant-based protein, and relatively low in calories. The combination of crunchy walnuts with chewy lentils is the ideal texture for a vegan meat substitute.
This walnut taco meat was inspired by my Tofu Taco Meat recipe, as well as my Best Vegan Meatloaf on this site.
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👩🏼🌾 Ingredients
- Walnuts contain high amounts of omega-3 fatty acids, specifically alpha-linolenic acid (ALA). ALA is an essential fatty acid, meaning that you must get it from foods because your body can't produce it. Walnuts have more ALA than any other nut. They are also rich in antioxidants, including vitamin E and polyphenols. Walnuts can be a helpful addition to a weight management plan. Their combination of healthy fats, protein, and fiber can help keep you feeling fuller for longer, potentially reducing overall calorie intake. Walnuts contain fiber, which is essential for promoting a healthy gut. Their slightly crunchy texture is ideal for making walnut meat.
- Use Puy, French, green or brown lentils for this vegan taco meat recipe. You can cook your own, or use canned lentils to save time. Lentils are high in protein and fiber, and packed with iron.
- Optional ingredients: Add fresh lime juice, and chopped fresh cilantro for serving to pack in even more flavor.
See recipe card for quantities.
🥑 Substitutions
- Nut-free - Use roughly chopped sunflower seeds instead. Pulse them briefly in a food processor beforehand.
- Tamari - use an equal amount of soy sauce, or substitute with 3 tablespoons vegan Worcestershire sauce instead
- Nutritional yeast - add some for a deep savory and almost cheesy flavor
- Spices and herbs - experiment with various fresh or dried herbs and spices (basil, thyme, rosemary, sage, taco seasoning)
- Lentils - use quinoa instead of lentils
- For serving - Add fresh lime juice an chopped cilantro for even more flavor. Serve with sliced avocado and pita, flatbread or tortillas.
- Avocado cream sauce - Make Vegan Tacos and serve them with my Avocado Crema.
See my Vegan Lentil Recipes page for more easy, high-protein dinner ideas.
📖 Instructions
If cooking your own lentils, use ⅔ cup dry. Simmer them in a medium saucepan over low heat with enough water to cover by about 2-inches high. Cook until al dente. Strain using a large sieve, and set aside to drain.
Step 1. Heat the oil in a large skillet over medium-high heat. Cook the onion and garlic for about 3 minutes, or until fragrant.
Step 2. Add the lentils, and walnuts and cook for 1 minute more.
Step 3. Add the spices, and tomato paste and cook for 2 minutes, stirring constantly.
Step 4. Pour in the tamari, and vegetable broth. Reduce the heat to low and cook for about 4 minutes, or until the mixture thickens, adding more broth as desired. Season with fresh lime juice, salt, and pepper. Garnish with cilantro or parsley.
🌮 How to Make Walnut Meat Tacos
Step 1. Preheat the oven to 400ºF, or use a large nonstick skillet. Brush one side of the tortillas with oil. Flip them over, oil-side down onto a nonstick baking sheet.
Step 2. Place the walnut taco meat on one-half side of the tortillas. Fold the other side over to cover the filling.
Step 3. Place a second baking sheet on top of the folded tacos for the first 5 to 10 minutes of baking. Remove the top baking sheet, and bake for about 10 minutes more, or until the desired crispiness.
🥑 For the Avocado Crema: Blend 1 avocado, 1 clove garlic, ¼ cup roughly chopped cilantro, ½ cup vegan yogurt, 1 small seeded and chopped jalapeño, and 1 tablespoon fresh lime juice. Add water or olive oil for blending. Season with salt and pepper, and more lime juice to taste.
💡 Expert Tips
- Chop the walnuts in a food processor to save time. Pulse until large crumbs form. Do not over process into flour.
- Do not overcook the lentils or they will become mushy. Use a large skillet to cook the walnut taco meat so it browns readily.
- Storage: Walnut meat is great for batch-cooking and meal prep because you can easily make a lot at one time and leftovers freeze well. It lasts for up to 5 days in the refrigerator, stored in an air-tight container. Or freeze walnut meat in a freezer-safe container for up to 3 months.
- For serving: Reheat walnut meat in the microwave, oven (380ºF), or stovetop until warmed through. If it becomes too dry, add vegetable broth.
🍽 Recipe FAQs
Preheat the oven to 400ºF. Brush one side of the soft tortillas with olive oil. Place the tortillas oil-side down onto a nonstick baking sheet. Top one-half side with refrigerated walnut meat. Place a second sheet on top to press the tacos down. Bake for about 20 minutes, removing the top baking sheet halfway through.
For the Avocado Cream Sauce: Blend 1 avocado, 1 clove garlic, ¼ cup roughly chopped cilantro, ¼ cup vegan yogurt, 1 small seeded and chopped jalapeño, and 1 tablespoon fresh lime juice. Add water or olive oil for blending. Season with salt and pepper, and more lime juice to taste.
This Vegan Walnut Meat has 16 grams protein per serving.
No. You do not need to soak the walnuts for this Walnut Meat recipe. They do not impart a bitter taste. In fact, you hardly taste them at all. They are there to give this vegan meat its slightly crunchy texture.
Walnuts, shelled or unshelled, require refrigeration if you want them to last longer. Exposure to warm temperatures for long periods of time will cause the fat in walnuts to change and turn rancid. Place them in the refrigerator or freezer, depending on when you plan on using them. If you are going to use them within a month, keep them in the refrigerator.
🍽 Related Recipes
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📖 Recipe
Walnut Meat
Ingredients
- 2 teaspoons olive oil or vegetable broth
- ½ medium yellow onion small dice
- 2 large cloves garlic minced
- 1 ½ cups cooked lentils French, Puy, brown or green (1 15-ounce can, drained and rinsed)
- 1 cup finely chopped walnuts
- 1 teaspoon cumin powder
- ½ teaspoon paprika
- ½ teaspoon oregano
- ¼ teaspoon chili powder
- ¼ cup plus 1 tablespoon tomato paste
- ¼ cup vegetable broth plus more as needed
- 1 ½ tablespoons tamari or soy sauce
- ¼ cup chopped fresh cilantro for garnish (optional)
- Fresh lime juice to taste (optional)
- Salt and freshly ground black pepper to taste
Instructions
- Cook aromatics: Heat the oil in a large skillet over medium-high heat. Cook the onion and garlic for about 3 minutes, or until fragrant.
- Add the lentils, and walnuts and cook for 1 minute more.
- Add the spices, and tomato paste and cook for 2 minutes, stirring constantly.
- Pour in the tamari, and vegetable broth. Reduce the heat to low and cook for about 4 minutes, or until the mixture thickens, adding more broth as desired.
- Season: Add fresh lime juice to taste. Season with salt and pepper. Garnish with chopped cilantro, if using.
Notes
- Nut-free - Use roughly chopped sunflower seeds instead. Pulse them briefly in a food processor.
- To cook your own lentils, use ⅔ cup dry. Simmer in a medium saucepan over low heat with enough water to cover by about 2 inches high. Cook until al dente. Strain using a large sieve, and set aside.
- Do not overcook the lentils or they will become mushy. Use a large skillet to cook the walnut taco meat so it browns readily.
- Chop the walnuts in a food processor to save time. Pulse until large crumbs form. Do not over process into flour.
- For serving: Reheat walnut meat in the microwave, oven (380ºF), or stovetop until warmed through. If it is too dry, add some vegetable broth.
- Storage: Walnut meat will last for up to 5 days in the refrigerator, stored in an air-tight container. Or freeze in a freezer-safe container for up to 3 months.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
VK
Used sunflower seeds instead of walnuts and delicious despite forgetting to soak the seeds; thanks
Nisha Melvani
So glad you enjoyed it! Must try it with sunflower seeds soon! Thank you.
Mary Gingo
This recipe was great! My family loved it even the ones that still eat meat. I did substitute black lentils only because I had them. I also went heavier on the spices but otherwise followed the recipe. Thank you!
Mary Gingo
Nisha Melvani
I'm so glad you enjoyed it. Great substitutions!
Maneesha
I made this and it was so great, Nisha! Thank you so much! I added some liquid smoke and also some pulsed mushrooms, and it turned out wonderfully! Thank you for a perfect Taco Tuesday meal!
Nisha Melvani
Perfect additions. It must be delicious with mushrooms! Thanks for leaving a comment.