Meatless Taco Tuesday

Meatless Taco Tuesday

Three nights ago, my 5 year old told me that she loves animals and doesn’t want to eat them. I was not altogether shocked by her confession as I had seen it coming for a while based on a series of detailed questions about the source of meat. In fact, I was proud of her for coming to that conclusion on her own; it made this dietitian-mama’s heart sing.

However, Tuesday had been deemed taco night in our home long before she roamed the earth, and I didn’t want to let that tradition go. Not only because I have a love affair with tacos but also because it is the one night that I don’t have to think about what to serve. So when my executive chef recommended Veggie Tacos With Vegan Refried Beans, I was all over it. OK, so it was really personal trainer, Renee Hall, but she’s like a chef to me. Read on and enjoy!


Ingredients:Vegan Refried Beans

    • 2 Tbsp canola oil
    • 1 Tbsp Smoked Paprika
    • 1 tsp Chipotle powder
    • 1 tsp Dried Oregano
    • 1 tsp Dried Cilantro
    • 2 Tbsp Onion Powder
    • 1 Tbsp Cumin
    • 1 tsp Sea Salt
    • 1 tsp Black Pepper
    • 1 Tbsp Honey
    • 1 Jalapeño pepper chopped
    • 1 Onion minced
    • 2 Cloves garlic minced
    • 1 Bell pepper chopped
    • 4 Cups of cooked Pinto beans (we use canned)
    • 6 White Mushrooms Chopped
    • 1 tsp Sea Salt
    • 1 tsp Lemon Pepper
    • 2 tomatoes, chopped
    • 2 avocados, sliced
    • Veggie TacosShredded lettuce
    • Cilantro

Cashew Sour Cream (optional)

    • 1 Cup of Soaked Cashews
    • 2 Cloves Garlic
    • 1 tsp Sea Salt
    • 2 Tbsp Onion Powder
    • 4 Tbsp Lemon Juice
    • ½ Cup of Water


Heat 2 Tablespoons of oil over medium heat. Add the next 8 ingredients (paprika thru pepper) and stir constantly. Add a few tablespoons of water to prevent spices from burning, if needed, and continue to stir. Next add the onions, jalapeños, garlic, and bell pepper and sauté until onions and bell pepper are soft. Pour in beans (rinsed and drained, if using canned), and mash all ingredients until it reaches your preferred consistency. Stir in honey.

Heat 2 Tablespoon of oil over medium high heat, add sea salt, lemon pepper, and mushrooms. Sauté until mushrooms are soft.

For the Cashew Sour Cream, blend all 6 ingredients in a blender or food processor until smooth.

Build your taco! Warm soft tortillas on skillet before topping with refried beans, mushrooms, tomatoes, avocado, lettuce, fresh cilantro and cashew sour cream.

Written by Amber O’Neal

Amber O'Neal

With over 12 years of professional health and wellness experience, Amber is well-respected by her peers in the fitness and nutrition community. In addition to speaking to corporate and community audiences, she is a freelance fitness and nutrition writer and media expert who has been featured in numerous newspapers and magazines including The Wall Street Journal, The New York Times, Marie Claire, and Heart & Soul. Her television appearances include CBS, NBC and FOX affiliates as well as the NBC Nightly News.