After I finished marathon training I decided I need to cut carbs for a little while in order to make up for the inappropriate amount I let myself eat during training (YOLO?). Being vegan, this was no easy feat. One of my favorite creations was these vegan keto tacos made with black soy beans and flax meal tortillas. Unlike most vegan keto meals, you need surprisingly few ingredients for this recipe, and the tortillas surprised me by being really sturdy. I’ll be making these again soon for sure!
Nutrition Fun Facts:
Black Soy Beans
Soy is a complete source of protein, meaning it contains all of the 9 essential amino acids (your body cannot create or store essential amino acids and you have to replenish them daily through the food you eat). Soybeans are one of the richest plant-based sources of omega-3 fatty acids and are rich in Vitamin A, Iron, Magnesium and Zinc. Black soy beans in particular are being studied heavily right now and are being tested for cancer treatment, fat/weight loss, anti-inflammatory effects, and more.
Research has shown that flax seed can help protect against breast cancer, colon cancer, prostate cancer, cardiovascular disease, and lung disease. It’s also been shown to lower LDL cholesterol and moderately improve blood sugar. Plus, it’s high in soluble and insoluble fiber.
Cumin is high in antioxidants, which help reduce damage to your body caused by free radicals (think: reducing inflammation and stress in the body). It can also help improve digestion and is a great source of iron.
Nutritional yeast is an excellent source of B vitamins, especially B12, which can raise your energy levels dramatically. It can also help your immune system, reduce inflammation, promote skin/hair/nail health, and support a healthy pregnancy (it’s usually fortified with folic acid). Plus it’s a good source of extra protein!
Nutrition Boring Facts:
Serving size: 1 tortilla
Calories: 170 | Net Carbs: 1g |Fat: 13.3g
Serving size: 1/4 cup mashed beans
Calories: 60 | Net Carbs: 0.5g | Fat: 3g
Serving size: 1 taco
Calories: 292 | Carbs: 2.5g| Fat: 22g
Vegan Keto Tacos with Flax Meal Tortillas – Black Soy Beans
I made these for meal prep and ate them for lunch the whole (work) week. The ingredients and measurements below are for 10 tacos, which would last 5 days.
- 2 cans black soy beans
- 1 packet taco (or fajita) seasoning
- 3-4 cups shredded lettuce
- 3 avocados
- 1 container pico de gallo
- 4 Tbsp nutritional yeast
- 2 1/2 cups ground flax
- 2 Tbsp cumin
- 2 Tbsp garlic powder
- 1 1/2 cups water
- Parchment paper
- Rolling pin
- Medium pot and lid
- Two medium pans
For the beans:
- Drain the black soy beans and pour into a pan. Heat on medium-high heat until they begin to soften, then begin to mash with a fork. I mashed most of mine into a refried beans texture, but left some intact so I wasn’t just eating mush.
- Stir in the packet of the taco (or fajita) seasoning and set this pan aside to cool.
- Once cooled, store in tupperware in the fridge.
For the tortillas:
- Bring 1 1/2 cups water to a boil and then add the flax meal, cumin, and garlic powder.
- Remove from heat and stir until a dough ball forms (it will be wet and sticky, not like bread dough).
- Transfer the dough ball onto a piece of parchment paper and top with another, equal-sized piece of parchment paper.
- Roll out the dough between the sheets (to prevent sticking) until it is the desired consistency and large enough to make 10 medium tortillas.
- Remove the top sheet of paper and trace 10 circles on the dough using a knife and your medium pot lid as a guide.
- On the stove, spray a pan with oil (any is fine, this is just to prevent sticking) and set to medium heat. Place one tortilla at a time on the stove and cook 2-3 minutes on each side.
- Let tortillas cool on a wire rack before storing. I kept mine in tupperware in the fridge and they were good all week long.
- Portion out 2 tortillas and roughly 1/4c beans per tortilla (maybe a little less depending on your desired intake and the size of your tortillas). Heat these up together in the microwave for one minute.
- Top with avocado, pico de gallo, shredded lettuce and nutritional yeast.