What are gluten free tacos made of?

Most taco ingredients are naturally gluten-free, including taco meat, cheese, lettuce, tomatoes, and salsa . Just make sure you eat your gluten-free tacos with a corn tortilla! Are hard shell tacos gluten-free? Yes, most hard shell tacos are made with a corn tortilla, which is naturally gluten-free.

What taco seasoning is gluten-free?

Here are some brands that make gluten free taco seasoning: McCormick Taco Seasoning (not certified gluten-free but no gluten-containing ingredients) Old El Paso Taco Seasoning Mix Original (not certified gluten-free but no gluten-containing ingredients)

Is there a taco seasoning that is gluten-free?

Both McCormick and Old El Paso taco seasonings are naturally gluten-free, but not labelled as such . There are no gluten ingredients and no declared allergens. Ingredients per Old El Paso web site are: Chili Pepper, Maltodextrin, Salt, Onion Powder, Spice, Corn Starch, Sea Salt (Potassium Magnesium Chloride, Salt).

How to make chickpea flour taste better?

Remember to toast the chickpea flour in a dry skillet or oven beforehand to eliminate any bitterness in the final dish.

Can I use chickpea flour instead of gluten-free flour?

Chickpea flour may not be the first thing you reach for when whipping up a quick batch of chocolate chip cookies, but it could become a staple in your gluten free pantry if you know how to use it. Perfect for light batters, quick breads, and sauces, chickpea flour is a versatile gluten free flour you'll learn to love.

Is chickpea flour better for you than regular flour?

Chickpea flour is full of healthy nutrients . It's a great alternative to refined wheat flour, as it's lower in carbs and calories yet richer in protein and fiber. Research suggests that it may have antioxidant potential and could decrease levels of the harmful compound acrylamide in processed foods.

Are all flour tortillas gluten-free?

Flour tortillas are made from wheat, which contains gluten — a collective term for many types of proteins found in certain grains such as wheat, barley, and rye ( 13 , 14 ).

Are all corn tortillas gluten-free?

Traditionally, corn tortillas are made from masa harina (corn flour) and water, and these ingredients naturally do not contain gluten . However, cross-contamination is a potential concern, especially if the tortillas are produced in facilities that also handle wheat or other gluten-containing grains.

Are all taco shells gluten-free?

Taco shells are normally made of corn meal and are gluten free . If you cook your meat filling adding only salsa and fresh vegetables like onion, peppers, lettuce and seasoning that has no added gluten, your taco will be gluten free. Taco Bell adds wheat flour to filling.

Are gluten free tortillas gluten-free?

Gluten-Free Tortillas, Cassava Flour Made with cassava flour and free of any wheat, soy and dairy, these wraps are where it's at when it comes to being gluten-free !

Chickpea Tacos | Meatless, Gluten-Free Recipe

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4.95 from 18 votes

These chickpea tacos are the ultimate low-effort, meatless mid-week meal. Packed with flavor and ready in 10 minutes, these tacos are hearty, healthy, and versatile. Plus, this recipe is gluten-free, dairy-free, protein-rich, vegan, and utterly enjoyable!

A Quick And Flavorful Mid-Week Meal

Taco Tuesday’s are more like ‘tacos every day’ in my household. It’s probably no secret that my love of vegan Mexican recipes is … profound! Hearty, healthy, and packed with flavor – what’s not to love? These chickpea tacos (aka garbanzo bean tacos) are no different.

Meatless tacos are the perfect answer to a quick, low effort, healthy, yet satisfying mid-week meal. Not to mention that, due to the versatility of toppings, this is a meal that the entire family can (and will!) enjoy. Even the meat-eaters will be coming back for more!

Plus, vegan tacos have become a go-to of mine for days when I’m not in the mood to spend ages laboring away in the kitchen (yes, I have those days too). And if you’re still not entirely sold on the idea- there are no special tools needed for this recipe, either; just one bowl, a whisk, and a pan!

The Ingredients And Optional Add-Ins

There are three crucial ‘elements’ to the best homemade tacos. The first is the tortillas, the second is the main filling, and the third is the taco toppings!

Tortillas:

I actually use Homemade Gluten-Free Tortillas for all my gluten-free tacos. They require just two ingredients, take less than 15 minutes to make, and are far healthier than many store-bought alternatives (with no preservatives and gums). In fact, with the inclusion of chickpea flour, these tortillas are vitamin and mineral-rich, including copper, folate, manganese, magnesium, and Vitamins B1, B6, etc.

I love to make a large batch of tortillas and keep them stored in the fridge/freezer for whenever the cravings hit. Oh, and If you’re craving something a little different, then you might like my GF Spinach Tortillas), which are also packed with healthy vitamins and minerals.

Vegan Taco Filling:

When it comes to the filling, these gluten-free wraps contain a healthy, wholesome combination of pan-fried chickpeas, green pepper, red cabbage, chopped tomatoes, and avocado chunks. This is then topped with a creamy tahini dressing.

However, plant-based tacos are super versatile when it comes to fillings and toppings, so there are tons of extra add-ins and tweaks that you can make to satisfy everyone’s taste buds.

Optional Add-Ins:

Veggies: Mushrooms, sweet potato, red onion, cauliflower, potato, grilled corn, cucumber, pickled red onion/cabbage, shredded lettuce, etc.
Herbs: Green onion, cilantro, parsley, chives, scallions, etc.
Nuts/Seeds: Pepitas, sunflower seeds, walnuts, cashews, etc.
Extra spices (for the pan-fried veg): Chili powder, garlic, onion, smoked paprika, cumin, etc.
Other: You may also want to crumble over your favorite vegan feta or shredded cheese. Plus, serve alongside some lime wedges, for extra ‘zing.’

For more ingredient swaps and variations, check out the recipe notes section at the end of this post.

The full ingredients list, ingredient measurements, and nutritional information are in the recipe card below.

How To Make Chickpea Tacos

These chickpea tacos can be eaten hot or cold, and I even have a method for oven-baked wraps that I’ll include below for crispier tortillas.

Step 1 – Fry the chickpeas

Place the chickpeas in a pan/skillet with the balsamic vinegar and soy sauce and fry over low-medium heat for around five minutes, stirring frequently.

Step 2 – Chop the veggies

Meanwhile, chop the additional vegetables and avocado. You can optionally lightly fry the onion, green pepper, red cabbage, and tomatoes, or leave raw as I did.

Step 3 – Make the sauce

Prepare the tahini sauce by whisking all the dressing ingredients in a small bowl with a whisk. If you’re using a thick tahini paste, then you may need a little more water to thin it out.

Step 4 – Assemble

If you want warm tortillas, then you can optionally fry them lightly for 1-2 minutes in a skillet or leave in the oven at a low-heat while preparing the fillings. You can then assemble the wraps and either top with any additional /herbs and serve as is or…

For Oven-Baked Tacos:

Fill your tacos with the chickpea filling and press closed. It helps if you have a sauce so that they stay closed – like this Vegan Cheese Sauce.
Once filled, transfer the tortillas to a baking sheet and bake for 10-15 minutes at 410F/210C until crispy. Top with the veggies and eat immediately!

How To Store

Any leftover chickpeas can be stored in an airtight container in the fridge for 3-5 days. Simply reheat in a skillet, as needed.

The fresh vegetables will need to be eaten sooner – best within 1-2 days.

Recipe Notes And Variations

You can use hard taco shells instead of soft ones if preferred.
For your avocado tacos filling, you can either use chopped avocado, whip up a quick, thick guacamole, or even make an avocado cream. To make avo cream blend the avocado with a little lemon/lime juice and water into a creamy consistency.
Feel free to sub out the tahini dressing for some Vegan Sour Cream.
You could sub out the red cabbage for homemade Keto Coleslaw.
You can also use this filling to make a deconstructed taco bowl. Fill a bowl with some leafy greens, the chickpea filling, and optionally some baked/fried tortillas.
You can also use this filling and the tortillas to make chickpea fajitas.
For additional spice, feel free to add some thinly sliced jalapeno peppers.
For an even healthier version, you can omit the GF tortillas in place of lettuce cups.
Though the flavor will vary, you can swap out the chickpeas for other legumes such as kidney beans, white beans, black beans, etc.

Related Vegan Mexican Recipes

Oven-Roasted Vegetable Fajitas
Easy Vegan Tortilla Soup
Mexican Pinto Bean Soup
Easy Instant Pot Refried Beans
Spinach Oven Baked Tacos
Vegan Taquitos

If you give this chickpea tacos recipe a try, I’d love a comment and recipe rating below. Also, don’t forget to tag me in re-creations on Instagram or Facebook with @elavegan and #elavegan – I love seeing your recreations.

Chickpea Tacos

Author: Michaela Vais

Ingredients

6 soft tortillas

Taco filling

1 avocado chopped into cubes
2 tomatoes diced
1 1/2 cups chickpeas canned, drained and rinsed
1 green pepper chopped
1/2 big onion finely sliced
6 tbsp red cabbage finely sliced
1-2 tbsp balsamic vinegar (to roast the chickpeas)
1-2 tbsp soy sauce gluten-free (to roast the chickpeas)
fresh cilantro to taste

Tahini dressing

1/4 cup tahini
1/8 cup (or more) water (to thin out)
2-3 tbsp lime juice or lemon juice
2 cloves garlic finely minced
1-2 tsp maple syrup or agave syrup
1/2 tsp onion powder
1/3 tsp salt or more to taste
1/4 tsp black pepper ground
1/4 tsp ground cumin (optional)
1 tsp hot sauce (optional)

Instructions

Put the chickpeas in a pan/skillet together with the balsamic vinegar and soy sauce. Pan-fry at low-medium heat for about 5 minutes and stir frequently.
Chop your veggies and the avocado. You can lightly sauté the veggies (onion, green pepper, red cabbage, tomatoes) in a pan/skillet for a few minutes with a little bit of oil or leave them raw (like I did).
Mix the ingredients for the tahini dressing in a small bowl with a whisk. If you use a thick tahini paste then you might need more water to thin it out.
Stuff your tortillas with the veggies, the roasted chickpeas and drizzle the tahini dressing on top. Enjoy hot or cold!

Notes

You can use tamari or coconut aminos instead of soy sauce.
Read the blog post for more tips and variations.
The recipe makes approximately 6 tacos. I calculated the nutrition facts for one taco including the tahini sauce, made with my homemade gluten-free tortillas. The numbers will be different if you use store-bought tortillas.

Nutrition Facts

Chickpea Tacos | Meatless, Gluten-Free Recipe - Elavegan (2024)