Why Health and Taste Don't Have to Compete
We’ve often been taught that health and taste are on opposite sides of the spectrum—sacrificing one to enjoy the other. But at Organic Pharmer, we firmly believe that nourishing your body and indulging your taste buds don’t have to be mutually exclusive. In fact, when the right ingredients are chosen and combined thoughtfully, healthy meals can become your most flavorful culinary experiences. Our recipe for Spiced Walnut Tacos exemplifies this perfectly: a mouthwatering dish that supports both a vibrant, healthy lifestyle and a love for exciting, bold flavors.
The Benefits of a Plant-Based Diet
One of the greatest benefits of this recipe is that it’s entirely plant-based, offering an excellent alternative to traditional meat tacos. Plant-based diets have been gaining recognition not just for their positive environmental impact, but also for their incredible health benefits. Studies have shown that adopting a plant-forward diet can help reduce the risk of chronic illnesses like heart disease, diabetes, and even certain cancers. These diets are naturally high in fiber, vitamins, and antioxidants, which are crucial for maintaining good health and fighting off inflammation. By choosing more plant-based meals, like these Spiced Walnut Tacos, you’re fueling your body with nutrient-dense, whole foods that contribute to long-term wellness.
Walnuts: A Nutrient Powerhouse
Walnuts, in particular, are a star ingredient in this recipe due to their powerful health benefits. Packed with omega-3 fatty acids, these crunchy nuts have been shown to help reduce inflammation in the body, supporting heart health, joint function, and even cognitive performance. Walnuts are also rich in antioxidants, which help combat oxidative stress and promote overall cellular health. The combination of these nutrients makes walnuts a perfect substitute for processed or high-saturated-fat taco fillings, delivering both the texture and flavor of traditional meat with an added nutritional boost.
Walnuts and Anti-Inflammatory Benefits
In addition to their anti-inflammatory properties, walnuts are a great source of plant-based protein and healthy fats, helping to keep you full and satisfied after each meal. When paired with other wholesome ingredients like onions, bell peppers, and mushrooms, these tacos provide a hearty, fiber-packed meal that’s perfect for any time of day. Whether you're transitioning to a plant-based diet or simply looking for a delicious way to nourish your body, these Spiced Walnut Tacos offer the perfect balance of flavor, nutrition, and satisfaction.
Plant Based Walnut Taco Recipe
What you'll need
For the Walnut Taco Filling:- 2 cups walnuts
- 1 tbsp olive oil
- 1 small onion, finely chopped
- 2 garlic cloves, minced
- 1 bell pepper, finely chopped (any color)
- 1 cup mushrooms, finely chopped (optional, for added texture)
- 1 tbsp tomato paste
- 2 tbsp soy sauce or tamari
- 1 tbsp apple cider vinegar
- 1 tsp smoked paprika
- 1 tsp ground cumin
- -/2 tsp chili powder
- 1/2 tsp garlic powder
- Salt and pepper to taste
For Serving:
- Tortilla’s of your choice (we love TJ’s almond flour tortillas)
- Shredded lettuce
- Diced tomatoes
- Chopped cilantro
- Sliced avocados or guacamole
- Lime wedges
How to make them
- Prepare the Walnuts:
- Preheat your oven to 350°F (175°C). Spread the walnuts on a baking sheet and toast them for 8-10 minutes until they’re golden and fragrant. Allow them to cool slightly before processing.
- Create the Walnut Crumble:
- In a food processor, pulse the toasted walnuts until they resemble a coarse crumble–some chunks are fine. If you don’t have a food processor, you can just chop the walnuts by hand.
- Cook the Vegetables:
- Heat olive oil in a large skillet over medium heat. Add the chopped onion and cook for 3-4 minutes until translucent.
- Add the minced garlic, bell pepper, and mushrooms. Sauté for another 5 minutes until the vegetables are tender.
- Combine and Season:
- Stir in the walnut crumble, tomato paste, soy sauce, and apple cider vinegar. Mix well to combine.
- Add the smoked paprika, cumin, chili powder, garlic powder, salt, and pepper. Stir and cook for another 5-7 minutes, allowing the flavors to meld together.
- Assemble the Tacos:
- Warm your tortillas in a pan over medium heat, flipping after 30 seconds.
- Fill each tortilla with the walnut mixture and top with shredded lettuce, diced tomatoes, chopped cilantro, sliced avocado, or guacamole.
- Squeeze a lime wedge over the top for an extra burst of freshness.
The Health Benefits
- Nutrient-Rich: Walnuts are a great source of omega-3 fatty acids, which support heart health and brain function. They also contain antioxidants that help fight inflammation and oxidative stress.
- Protein-Packed: With a good amount of plant-based protein, these tacos help keep you full and satisfied, making them an excellent choice for anyone looking to reduce meat consumption while still meeting their protein needs.
- High in Fiber: The combination of walnuts and vegetables provides a healthy dose of dietary fiber, promoting good digestion and overall gut health.
- Low in Saturated Fat: Unlike many traditional taco fillings, walnuts are low in unhealthy saturated fats, making these tacos a heart-healthy option.
A Step on Your Plant-Based Journey
Go Plant Based
Switching to plant-based meals doesn't mean compromising on flavor or satisfaction. These Spiced Walnut Tacos prove that healthy living can be both enjoyable and delicious. They’re perfect for a quick weeknight dinner or a casual gathering with friends. So go ahead—embrace the vibrant flavors, nourish your body, and savor every bite. Here’s to a healthier, tastier you!
Feel free to share your taco creations and any additional toppings you love with us on instagram @organicpharmer. Happy cooking and happy eating!
About Author: Stephanie is the current fulfillment director and kitchen supervisor for Organic Pharmer. She studied Neuroscience at University of California, Irvine