Tempeh Taco Meat

Happy Taco Tuesday! Tacos are a great easy meal that can be enjoyed any day of the week. They’re also an easy way to pack in a variety of vegetables and completely customize your meal with your favorite toppings. Tacos were likely invented by silver miners in Mexico, and they became mainstream in the United States through the fast food restaurant Taco Bell.  Traditionally, tacos were made with a meat-based filling, but vegetarian tacos are just as delicious. Diversifying your protein sources to include plant-based options can improve your health and be more environmentally sustainable. This is where my Tempeh Taco Meat comes in.

This is one of my favorite 15-minute weeknight meals. When I get home at the end of the day, I can combine the tempeh, beans, and spices and let them sit while I change out of my work clothes. I prep the veggies quickly while the tempeh is cooking and get the entire dish on the table in well under 30 minutes. Healthy meals do not have to take long or be complicated.

You’ll notice there aren’t any special sauces or fancy ingredients here – most of the ingredients you may have in your pantry already. Of course you could spice it up by making guac, a sauce, or adding other favorite herbs, spices, veggies and toppings. Mid-week, I need to keep it simple so this is the most basic version of Tempeh Taco Tuesday. Keep in mind that the possibilities are endless. If I have time, I do like to make my Spicy Radish Pico de Gallo or 5-Minute Classic Guacamole.  

Why make the Tempeh Taco Meat 

Most people are familiar with tofu but tempeh may be more mysterious for many of us in the United States. Really, tempeh is just fermented soybeans that originated in Indonesia. While tempeh is uncommon in surrounding countries such as Japan and China, tempeh is one of the most popular fermented foods in Indonesia. Luckily, it is available in many grocery stores across the US. You can find it in the refrigerated section of the grocery store, next to the tofu. 

Tempeh is a protein powerhouse, with 23 grams of protein in just 4 ounces, making it one of the most comparable plant-based proteins to meat. It’s also rich in important trace minerals like iron, zinc, calcium, magnesium, manganese, phosphorus, and copper, all of which support bone health, blood function, and the nervous system. Tempeh is an excellent source of B-vitamins, especially B2, B3, and B6. These vitamins are important for our metabolism and utilizing nutrients for energy.  

Since tempeh is fermented, it provides gut-friendly benefits, helping support digestion and the microbiome. Tempeh shows up in scientific literature as a support for cardiovascular health as it is also high in fiber, low in saturated fat, and completely cholesterol-free. The antioxidants (isoflavones) found in tempeh have been associated with lowering cholesterol and may play a role in preventing certain cancers.

Tempeh, much like tofu, takes on the flavor of whichever spices you incorporate- and adding spices to meals is a great way to boost their nutritional profile. Chili powder contains capsaicin, which has anti-inflammatory benefits and may help reduce the risk of heart disease. Cumin has anti-cancer properties and helps with digestion and blood sugar control. Oregano is rich in antioxidants and has been associated with anti-inflammatory and antiviral properties.

How to make the Tempeh Taco Meat

Crumble the tempeh and prepare the beans

The first step is crumbling the tempeh into a medium-sized bowl using your hands. You want small, bite-sized pieces that will mix well with the beans and absorb the spices. Drain and rinse one can of black beans and add it to the bowl with the tempeh. Mix well. If the mixture is too dry, add about 1/4 cup of water while mixing.

Add the spices

Tempeh and beans are quite neutral on their own, so the seasoning is what brings this dish to life. Add in the spices: chili powder, crushed red pepper flakes, oregano, cumin, and salt. Stir well so everything is evenly coated. Feel free to adjust the spice level to your preference—if you like it extra spicy, add more red pepper flakes!

Sauté the garlic

Heat olive oil in a large pan over medium heat. Once hot, add in the minced garlic and sauté for about one minute until fragrant. Be careful not to burn the garlic—it should be golden and aromatic, not browned.

Cook the tempeh mixture

Add the seasoned tempeh and black bean mixture to the pan and reduce the heat to medium-low. Cook for about 10 minutes, stirring occasionally. If the mixture starts to dry out, add another 1/4 cup of water. This helps maintain a slightly moist, crumbled texture that mimics ground meat.

Season to taste

Before serving, give the mixture a taste and adjust the seasoning if needed. If you like a smoky flavor, try adding a dash of smoked paprika. If you prefer more heat, throw in a bit more chili powder or hot sauce.

Putting it all together

Tacos are completely customizable. I like packing in a lot of veggies in mine. Serve with chopped tomatoes, shredded green cabbage, and your favorite salsa. Use hard or soft taco shells, depending on your preference. Scoop the tempeh and bean mixture into the shells and top with your favorite additions. Don’t be afraid to get creative—try adding avocado, pickled onions, or even a drizzle of vegan chipotle mayo.

Tempeh Taco Meat FAQs

What is tempeh, and where can I find it?

Tempeh is fermented soybeans that originated in Indonesia. It’s found in the refrigerated section of most grocery stores, usually next to tofu.

Can I make this recipe ahead of time?

Yes! The tempeh taco meat stores well in the fridge for up to 4 days. Reheat it on the stove or in the microwave before serving.

Is this recipe gluten-free?

Yes, as long as your tempeh is gluten-free (some brands contain grains) and you use corn tortillas instead of flour tortillas.

Can I substitute the tempeh?

Absolutely! If you’re not a fan of tempeh, try using crumbled tofu, lentils, or even quinoa for a different take on plant-based taco filling.

If you love the idea of this recipe and want to mix it up, check out my Vegan Mushroom Tacos or my Sweet Potato Black Bean Burritos. 

Enjoy your Tempeh Taco Tuesday, and let me know how you customize your tacos!

Tempeh Taco Meat

There's no meat needed at all in this savory, protein-rich recipe. You'll make this Tempeh Taco Meat every week!

5 from 1 vote

Print Pin Rate

Course: Dinner, Lunch

Cuisine: Americana, TexMex

Keyword: taco recipe, tempeh recipe, tempeh taco meat, tempeh tacos, vegan tacos

Prep Time: 10 minutes minutes

Cook Time: 15 minutes minutes

Servings: 4

Calories: 453kcal

Author: Ginger Hultin

Ingredients

• ▢ 1 8 oz package tempeh
• ▢ 1 15 oz can black beans, rinsed and drained
• ▢ 1 teaspoon chili powder
• ▢ 1/4 teaspoon crushed red pepper flakes
• ▢ 1/2 teaspoon dried oregano
• ▢ 1 teaspoon ground cumin
• ▢ 1/2 teaspoon salt
• ▢ 1/2 teaspoon freshly ground black pepper
• ▢ 2 teaspoons olive oil
• ▢ 2 cloves garlic, minced
• ▢ 1 medium ripe tomato, chopped
• ▢ 1/2 head green cabbage, shredded
• ▢ 1/2 cup salsa
• ▢ 8 hard or soft taco shells

Instructions

• Crumble the tempeh in a medium sized mixing bowl and add the beans and spices. Mix well, adding water as needed if the mixture is dry (about 1/4 cup).
• Heat the olive oil in a large pan and add in the garlic. Saute for 1 minute, until fragrant.
• Add in the tempeh/black bean mixture, turn the heat down to medium-low, and cook for 10 minutes, adding water if needed for texture (about 1/4 cup as needed).
• Taste and season to taste. Serve the tempeh tacos with chopped tomato, green cabbage, salsa, and any other topping you enjoy over hard or soft shells of your choice.

Nutrition

Serving: 2tacos | Calories: 453kcal | Carbohydrates: 60g | Protein: 24g | Fat: 15.2g | Saturated Fat: 3.8g | Cholesterol: 0mg | Sodium: 1060mg | Fiber: 19g

Tried this recipe?Mention @champagnenutrition