Vegan taco filling

Dinner

Item Rating: 88/100

1 serving (150 grams) contains 200 calories, 10.0 grams of protein, 7.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		315.5
% Daily Value*
Total Fat		11.0 g	14%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		630.9 mg	27%
Total Carbohydrates		39.4 g	14%
	Dietary Fiber	12.6 g	45%
	Sugars	4.7 g
protein		15.8 g	31%
Vitamin D		0 mcg	0%
Calcium		94.6 mg	7%
Iron		3.9 mg	21%
Potassium		630.9 mg	13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 99 cal (31.0%)

Protein: 63 cal (19.8%)

Carbs: 157 cal (49.3%)

About Vegan taco filling

Vegan taco filling is a plant-based alternative to traditional meat fillings, originating from Mexican cuisine. It typically consists of ingredients like lentils, black beans, textured vegetable protein (TVP), or tofu, seasoned with spices such as cumin, chili powder, and paprika. Nutritionally, vegan taco filling is rich in plant-based protein, fiber, and beneficial micronutrients such as iron, magnesium, and potassium. Depending on the recipe, it can also provide vitamins like B6, folate, and vitamin C from additional vegetables like bell peppers, onions, or tomatoes. Known for its versatility and robust flavor, it serves as a wholesome option for those following plant-based or dairy-free diets.

Health Benefits

• High in plant-based protein (e.g., lentils or beans provide around 9 grams of protein per half cup), which supports muscle repair and growth.
• Rich in dietary fiber, promoting healthy digestion and potentially reducing the risk of heart disease (approximately 7-8 grams of fiber per cup of cooked black beans).
• Contains iron (1.8 mg in half a cup of cooked lentils), which is vital for oxygen transport and energy metabolism.
• Provides magnesium (30 mg in 1/2 cup of cooked beans), supporting nerve function and muscle health.
• Includes antioxidants from added vegetables, such as vitamin C from bell peppers, which boosts immune function.

Dietary Considerations

Allergens: Contains soy (if using tofu or TVP), gluten (if using certain seasonings or processed TVP)

Suitable for: Vegan, vegetarian, dairy-free, plant-based, halal, kosher

Not suitable for: Soy-free diets (if using tofu or tvp), gluten-free diets (if not using certified gluten-free ingredients)

Selection and Storage

Store leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat on the stovetop or microwave, and add a splash of water or broth to maintain moisture.

Common Questions About Vegan taco filling Nutrition

Is vegan taco filling high in protein?

Vegan taco filling can be high in protein depending on the ingredients used. If it's made with legumes like black beans or lentils, it may provide 8-10 grams of protein per ½ cup serving. Other protein-rich additions like tofu or tempeh can further boost the protein content to around 15 grams per serving.

Can I eat vegan taco filling on a keto diet?

Vegan taco filling may not always be keto-friendly, as some common ingredients like beans and lentils are relatively high in carbohydrates. To make it keto-compliant, you can use low-carb ingredients like crumbled tofu, textured vegetable protein (TVP), or walnuts and season them with keto-approved spices.

What are the health benefits of vegan taco filling?

Vegan taco filling is typically rich in fiber, plant-based protein, and important nutrients like iron, folate, and magnesium, especially if made with legumes or vegetables. It may support heart health, digestion, and weight management due to its high nutrient density and lower saturated fat content compared to meat-based fillings.

How much vegan taco filling should I serve per person?

A typical serving of vegan taco filling is about ½ to ¾ cup per person, depending on appetite and whether it's part of a larger meal with sides. For a more balanced meal, pair it with whole-grain tortillas and a variety of toppings like lettuce, tomatoes, and avocado.

How does vegan taco filling compare to traditional meat fillings?

Vegan taco filling tends to be lower in saturated fat and calories compared to traditional meat fillings like ground beef. For example, ½ cup of black bean-based filling contains around 120 calories and 0.5 grams of saturated fat, while the same amount of ground beef can have 200+ calories and over 4 grams of saturated fat. Vegan options also typically offer more fiber and no cholesterol.

Data Sources & Scientific References