Chickpea Taco Meat

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Chickpea Taco Meat is a silky, almost buttery, plant-based taco meat! The light-flavored chickpeas complement the spices and seasonings tucked into this delicious dish. Pair with tortillas, chips, lettuce wraps and salads, taco shells, or as is. Garnish with your favorite toppings! Tips and tricks are included. {Vegan + Gluten-Free}

Spiriteds, I have a confession. I am in love with chickpeas. We add them to EVERYTHING we can. Sweet cookie recipes? YES, PLEASE. Savory and baked? WHERE DO I SIGN? Tucked away in a hummus? IS THERE ANY OTHER WAY? I don’t know if this is normal, but it’s how we roll in our kitchen and at our dinner table.

We now invite you to join in our particular brand of culinary…energy. 

You’d never believe chickpeas could stand in for beef, but, alas, with each bite we forget we’re eating a legume. One thing I LOVE about chickpeas in this recipe is how well they absorb the spices. Their neutral flavor means they commune rather than compete with the other ingredients to create balance.

Another reason to love this recipe? The ability to change it up each time you make it, so that when dinner has the audacity to show up AGAIN, you don’t have to start from square one. You’ll already have a base from which to work. Serve it as a taco salad one time and as nachos another. Change up the garnishes regularly with whatever is in season. Whatever works for you works for this plant-based dish.

So, Spiriteds, are you ready to add variety to your dinner repertoire? If yes, then grab your potato masher (yes, I’m serous), and let’s do this!

Chickpea Taco Meat is

• Vegan, plant-based, and gluten-free
• Savory, silky, and buttery (but without the dairy)
• Textured yet creamy
• Delicious right away and as leftovers or meal-prep

Side note: When we make Chickpea Taco Meat, we keep garnishes separate until just prior to serving. Then each person garnishes their own plate. This way, everyone gets what they like and garnishes with shorter shelf lives don’t shorten the shelf life of the leftover taco meat, too. 

Chickpea Taco Meat ingredients

• Coconut oil. At least a few dollops to get started, and then more as needed.
• Onion. Dice a small-to-medium onion. I typically use a white onion when I make this recipe, but you can use red or yellow, too.
• Garlic cloves. Fresh is best, pressed or minced.
• Tomatoes. Sliced or diced. I love grape or cherry tomatoes for this recipe because they are juicy but not watery. Having said that, if you have a regular garden-variety tomato on hand, then definitely use it.
• Dried spices: Chili powder, cumin, oregano, paprika, onion powder, garlic salt, and sea salt.
• Chickpeas. Select a basic variety without added ingredients. Rinse and drain them before adding to the recipe. There is no need to peel the skins. Just throw everything in the pan.
• Garnishes: Black olives, lettuce, cilantro, salsa, Pico de Gallo, green onion, fresh cilantro, and other toppings as desired.
• Serve with: Taco shells, tortilla shells, tortilla chips, lettuce wraps. This dish can also be enjoyed just as it is, no other ingredients or foods added.

How to make Chickpea Taco Meat

1. To a medium-sized skillet add the coconut oil and melt it on a MEDIUM heat. Add the diced onion, diced/sliced tomatoes, and pressed garlic. Stir them together, cover with a lid, and let them cook on a MEDIUM heat until they are softened and can be pressed with a potato masher or the flat side of a turner.
2. Next add the spices, stirring them until they are evenly blended. Then stir in the chickpeas. Let them simmer, covered, on a MEDIUM heat for several minutes until they are easily pressed with a potato masher or flat side of a turner. If the chickpea mixture starts to scorch, then reduce heat and add extra coconut oil. If the mixture is still quite watery, then remove the lid and let the mixture simmer to reduce the liquid.
3. Once the chickpeas are softened, press the mixture with a potato masher until desired consistency is reached. Remove from heat and serve with garnishes. Pair with tortillas, tortilla chips, taco shells, lettuce wraps, or serve as is.
4. Refrigerate leftovers and reheat in a saucepan on a LOW to MEDIUM setting. Consume leftovers within about 3-4 days.

Side note: I find it helpful to mash the Chickpea Taco Meat with a potato masher or the flat side of a turner. You can also use the backside of a large fork or serving spoon.

Recipe tips and tricks

• The type of tomato you use will impact the recipe, but just about any tomato variety will do. If using a juicy, watery garden tomato, then expect to simmer the mixture longer to reduce the liquid.
• To prevent scorching, start with a lower temperature and gradually increase as needed. I also like to cover the recipe while it simmers. But if I see the taco meat is too watery, then I’ll remove the lid to let some of the liquid evaporate.
• Do not over-mash the Chickpea Taco Meat. I like to mash it a handful of times during the cooking process while still leaving some portions intact. This provides texture and prevents the “meat” from becoming mushy. This is also helpful if you are serving it to multiple people who each have their own preferences. Once served, people can further mash their own portions, if they’d like.
• If the contents settle as the Chickpea Taco Meat cools, then stir to recombine.
• Because of food allergies, we do not add nuts or seeds to this dish. But many similar recipes do call for walnuts, cashews, or other similar types of ingredients. If you’d like to add those to your recipe, then go for it! You may need to add more coconut oil, keep an eye on cooking times, and adjust the seasonings to account for the added ingredient(s).

Recipe FAQs

• Are garbanzo beans and chickpeas the same? Yes. So if you find either, then you’ve found the right ingredient.
• Do I have to peel the chickpeas? While I often do that to get the creamy consistency of hummus when I make Homemade Classic Hummus, I don’t bother when I make Chickpea Taco Meat. In fact, the skins provide added texture to create the “taco meat” texture.
• Does it matter whether I use salted or powder versions for the ground garlic and onion ingredients? Not really. I usually choose one in powder form without salt and the other as a salted version. For this recipe I chose onion powder and garlic salt, but you can choose garlic salt and onion salt or garlic powder and onion powder or some combination thereof. If using only powders, then plan to add a smidge more sea salt. And if using only salted versions, then you may be able to back off the amount of sea salt suggested in the recipe card.

Salsas and dressings to use with this recipe

In addition to the usual taco toppings, you can also add these to enhance your Chickpea Taco Meat’s flavor!

• Gluten-Free Enchilada Sauce
• Roasted Salsa Verde
• Gluten-Free Catalina Dressing
• Cucumber Pico de Gallo
• Hot ’n Spicy Pico de Gallo
• Homemade Pico de Gallo

Side note: Because the shelf life of these suggested recipes vary, add them to your Chickpea Taco Meat just prior to serving.

More chickpea recipes!

If chickpeas are your thing, then you’ll love these recipes! From savory to sweet to snacks, we have you covered!

• Chickpea Oregano Soup
• Oven-Roasted Chickpeas
• Chickpea Cookie Dough Bars
• Homemade Classic Hummus
• Chickpea Cookie Dough
• Roasted Red Pepper Hummus

Spiriteds, stay well and stay wild. Jump into the fun when you can, and always know I’m glad you’re here! ❤️

Chickpea Taco Meat

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Chickpea Taco Meat is a silky, almost buttery, plant-based taco meat! The light-flavored chickpeas complement the spices and seasonings tucked into this delicious dish. Pair with tortillas, chips, lettuce wraps and salads, taco shells, or as is. Garnish with your favorite toppings! Tips and tricks are included. {Vegan + Gluten-Free}

• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes
• Yield: 6 servings 1x
• Category: Main Dishes
• Method: Stovetop
• Diet: Vegan

Ingredients

Units USM Scale 1x2x3x

Helpful equipment:

• Potato masher or turner
• If neither of the above, then a large fork or serving spoon

Base ingredients:

• 2 tablespoons coconut oil, more as needed
• 1 small white onion, diced
• 3–4 garlic cloves, pressed
• 2 pints cherry or grape tomatoes, sliced or diced
• 2 (15.5-ounce) cans chickpeas, rinsed and drained

For the spice mix:

• 1 tablespoon dried cumin
• 1 tablespoon dried oregano
• 1 teaspoon chili powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic salt
• 1/4 teaspoon paprika
• 1 teaspoon sea salt (or to taste)

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Instructions

1. To a medium-sized skillet add the coconut oil and melt it on a MEDIUM heat. Add the diced onion, diced/sliced tomatoes, and pressed garlic. Stir them together, cover with a lid, and let them cook on a MEDIUM heat until they are softened and can be pressed with a potato masher or the flat side of a turner.
2. Next add the spices, stirring them until they are evenly blended. Then stir in the chickpeas. Let them simmer, covered, on a MEDIUM heat for several minutes until they are easily pressed with a potato masher or flat side of a turner. If the chickpea mixture starts to scorch, then reduce heat and add extra coconut oil. If the mixture is still quite watery, then remove the lid and let the mixture simmer to reduce the liquid.
3. Once the chickpeas are softened, press the mixture with a potato masher until desired consistency is reached. Remove from heat and serve with garnishes. Pair with tortillas, tortilla chips, taco shells, lettuce wraps, or serve as is.
4. Refrigerate leftovers and reheat in a saucepan on a LOW to MEDIUM setting. Consume leftovers within about 3-4 days.

Notes

• If using a juicy, watery garden tomato, then expect to simmer the mixture longer to reduce the liquid.
• You do not need to peel the chickpeas. Throw everything into the pan as is.
• Do not over-mash the Chickpea Taco Meat. This provides texture and prevents the “meat” from becoming mushy. Once served, people can further mash their own portions, if they’d like.
• I find it helpful to mash the Chickpea Taco Meat with a potato masher or the flat side of a turner. You can also use the backside of a large fork or serving spoon.
• If the contents settle as the Chickpea Taco Meat cools, then stir to recombine.
• If you’d like to add nuts or seeds to your recipe, then go for it! You may need to add more coconut oil, keep an eye on cooking times, and adjust the seasonings to account for the added ingredient(s).