⏱ 30 min total

Vegan Taco Meat Salad

Name: Vegan Taco Meat Salad
Prep time: 4 min
Cook time: 26 min
Total time: 30 min
Yield: 1 serving
Ingredients: ¹⁄₁₆ cup Chickpeas; ⅔ tbsp Brown rice; ¹⁄₁₆ cup, chopped Onion; ⅛ tsp Salt; ¹³⁄₁₆ tbsp Taco seasoning mix; ⅓ tbsp Breadcrumbs; ⅔ tbsp Vegetable broth; ³⁄₁₆ cup shredded Romaine lettuce; ³⁄₁₆ medium whole Tomatoes

Per 1 serving · 85 g · 9 ingredients

Calories

4%
of a 2,000 cal day

Protein
2.4g
13% of calories
Carbs
14g
77% of calories
Fat
0.8g
10% of calories

Portion

✓ Low fat
✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Vegan Taco Meat Salad (85 g) has 70 calories, with 2.4 g of protein, 14 g of carbohydrates and 0.8 g of fat. Most of its energy comes from carbs (77% of calories). It is high in manganese (22% DV). Keep an eye on sodium, which provides 25% of the daily value.

Per 100 g

83cal

low energy density

Protein per 100 cal

3.4g

Net carbs

12g

carbs minus fiber

Fiber

2.3g

1.8 g sugar

High in

20%+ of the daily value

Manganese22%

Good source of

10–19% of the daily value

Vitamin B614%
Iron10%

Watch

20%+ of the daily value

Sodium25%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 4 minCook 26 min

1
Place the rice in a medium-sized pot and add enough water to cover the rice and chickpeas. Partially cover and bring to a boil.
2
Reduce heat to medium and cook partially covered for an additional 10 minutes until the rice is chewy but not fully cooked. Add the chickpeas and cook for another 8 minutes.
3
Drain and rinse the rice and chickpeas, then add them to a food processor with the taco seasoning. Pulse to combine.
4
In a pan over medium heat, sauté the chopped onion with salt and vegetable broth for about 4-5 minutes until softened and most of the liquid has evaporated.
5
Transfer the onion mixture to the food processor and pulse until you achieve a nice crumble. Add the breadcrumbs and pulse 2-3 more times to incorporate.
6
Serve the taco 'meat' on top of shredded lettuce and chopped tomatoes.

Vitamins & minerals

Amounts for 1 serving (85 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	43 μg	5%
Vitamin C	5 mg	6%
Vitamin D	0 μg	0%
Vitamin E	0.2 mg	1%
Vitamin K	10 μg	8%
Thiamine	0.1 mg	8%
Riboflavin (B2)	0 mg	2%
Niacin	1 mg	5%
Vitamin B6	0.2 mg	14%
Folate (B9)	25 μg	6%
Vitamin B12	0 μg	0%
Pantothenic acid	0.2 mg	5%
Choline	12 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	21 mg	2%
Iron	1 mg	10%
Potassium	140 mg	3%
Magnesium	22 mg	5%
Phosphorus	57 mg	8%
Zinc	0.4 mg	4%
Copper	0.1 mg	9%
Manganese	1 mg	22%
Selenium	3 μg	5%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	21 μg	—
Arginine	0.2 g	—
Aspartic acid	0.2 g	—
Beta carotene	503 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	527 μg	—
Lysine	0.1 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	0.2 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	0.3 g	—
Proline	0.1 g	—
Retinol	0 μg	—
Serine	0.1 g	—
Starch	1 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 70 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

13min
Walking (3.5 mph)
8min
Cycling (moderate)
6min
Running (6 mph)
10min
Swimming laps

Common questions

How many calories are in Vegan Taco Meat Salad?

One serving of Vegan Taco Meat Salad (1 serving) has 70 calories, which works out to 83 calories per 100 g. That is about 3.5% of a 2,000-calorie day.

Is Vegan Taco Meat Salad high in protein?

Not especially. It has 2.4 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Vegan Taco Meat Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 77% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegan Taco Meat Salad?

580 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Vegan Taco Meat Salad?

1.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (85 g)

Calories70

% Daily Value*

Total fat 0.8g	1%
Saturated fat 0.1g	1%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 580mg	25%
Total carbohydrate 14g	5%
Dietary fiber 2.3g	8%
Total sugars 1.8g
Protein 2.4g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all