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Favorite Mexican Dishes -- Gluten Free Vegan Style!

Updated on April 30, 2014
SandyDell profile image

Sandy Dell shares her challenges with gluten and dairy intolerances and shares recipes and info for others.

Gluten Free Vegan Mexican Style Food is Fun and Easy to Make

Mexican style food is the best and easiest food to make Gluten Free and/or Vegan.

When I became Gluten Free and Vegan (in 2009), I gravitated even more towards Mexican food. A lot of dishes can be made with beans, corn, rice and select vetables -- the main staples of Latin foods. And of course, these components are all Gluten Free and Vegan!

Over the last couple years, I have developed my own recipes ... and I would like to share them with you!

Mexican Food
Mexican Food

Taco or Burrito ....

What is the difference?

In order to understand Mexican cuisine, I have made a simple list of some of the more common basic Mexican dishes. Some of these dishes are considered Tex-Mex and others are attributed to Aztec heritage.

BURRITO: A flour tortilla that is folded or wrapped completely to enclose a filling. These can be eaten with or without utensils depending on the tortilla.

ENCHILADA: A corn tortilla wrapped around filling and covered in a hot sauce.

TACO: A fried tortilla wrapped or folded in half over a filling. It is eaten without utensils -- messy, but good!!

TAMALA: Made from masa (starchy corn based dough) steamed in leaf wrapper, typically corn husks. Tamales also have filling inside the mesa.

TOSTADA: A fried tortilla (the actual word means fried), usually corn, with various toppings. similar to a taco, only flat and hard.

COMMON MEXICAN SAUCES:

GUACAMOLE: An avocado based sauce often used as a dip or condiment. Sometimes used in salads.

SALSA: A spicy tomato based sauce (salsa is the Spanish word for sauce) that is often used as a dip. There are LOTS of different types of salsa made with a variety of ingredients.

What is your favorite Mexican dish?

See results
Mexican Food
Mexican Food

How Mexican Food is Typically Made ....

... And how we can make that Gluten Free and Vegan

Many of the dishes described above contain beef, pork, and/or cheeses. But Mexican foods lend themselves well to rice and/or bean fillings which are an excellent protein source for Vegans.

Many of the dishes are prepared with corn tortillas or mesa which makes them gluten free.

LIST OF BASIC INGREDIENTS FOR GLUTEN FREE VEGAN MEXICAN COOKING

*Black or Pinto Beans

*Medium Grain Rice

*Tomatoes

*Black Olives

*Peppers

*Onions

*Avocados

*Cilantro

*Salad Greens

*Vegan Cheese

*Vegenaise

Seasoning for Mexican Foods

Rather than figure out the best single spices to add to Mexican dishes, try adding one of these mixes!

Tacos
Tacos

Here is my 'special' recipe for Gluten Free Vegan Tacos

Serving Size

Serves: 3 - 4

Ingredients

  • 2 cups cooked black beans
  • 1 - 2 tablespoons coconut oil (or grapeseed oil)
  • 1 diced pepper -- approximately 1/2 cup or so (your choice of type - I tend to use bell peppers or some other 'sweet pepper' as I do not like really hot dishes!))
  • 1/2 cup Mary Jane's Black Bean Flakes
  • 1/2 cup water
  • Mexican or Salsa style seasoning to taste

Instructions

  1. Melt coconut oil in large fry pan. Add cooked black beans and peppers and heat until warm.
  2. Using a potato masher, mash the beans.
  3. Add Mary Jan's Black Bean Flakes and water. Simmer for 15 minutes or until water is absorbed.
  4. PUTTING YOUR TACOS TOGETHER
  5. Fry up your favorite corn tortillas for about 1 minutes on each side in additional coconut oil (We use sprouted corn tortillas). Remove fried tortilla for the pan and pat dry on paper towels.
  6. Add one tablespoon of bean mixture to each taco.
  7. Top with any of the following toppings:
  8. *Tomatoes
  9. *Salsa
  10. *Onions
  11. *Sliced black olives
  12. *Vegan cheese
  13. *Avocados
  14. *Cilantro
  15. *Vegenaise (instead of sour cream)
  16. VARIATIONS
  17. Tostadas: When frying your corn tortilla, leave in the pan until the tortilla is well cooked and stiff. Spread bean mixture on the harden shell and add your favorite toppings.
  18. Enchiladas: After cooking your filling, pour a layer of enchilada sauce in the bottom of a 11 x 7 inch baking pan.
  19. --Dip your corn tortilla in the sauce, coating both sides.
  20. --Add filling to the middle of the tortilla, roll up and lay folded side down in the pan.
  21. --Continuing dipping, filling and rolling tortillas until the pan is full.
  22. --Top with more enchilada sauce, salsa and/or vegan cheese.
  23. --Bake in the oven at 350 degrees for about 20-30 minutes.
Cast your vote for Tacos

Sauces and toppings for Tacos and it's variations

Burritos
Burritos

Burritos

  • 1 cup cooked black beans
  • 1 cup cooked medium grain rice
  • 1/2 cup peppers and/or onions
  • 1 - 2 tablespoons coconut oil (or grapeseed oil)
  • 1/2 cup Mary Jane's Black Bean Flakes
  • 1/2 cup water
  • Mexican or Salsa seasoning to taste

Instructions

  1. Melt oil in a large fry pan. Add diced peppers and/or onions and cook until soft.
  2. Add cooked black beans and rice. Mix well.
  3. Add Mary Jane's Black Bean Flakes and water. Cook until water is absorbed -- about 10 - 15 minutes.
  4. PUTTING YOUR BURRITO TOGETHER
  5. Warm your oven to about 250 degrees and turn off. Layer your favorite flour tortillas between paper towels and warm in the oven.
  6. Add 1-2 tablespoon of the mixture to the top center of each tortilla.
  7. Add any of the following toppings:
  8. *Tomatoes
  9. *Salsa
  10. *Onions
  11. *Sliced black olives
  12. *Vegan cheese
  13. *Avocados
  14. *Cilantro
  15. *Vegenaise (instead of sour cream)
  16. To wrap or fold your burrito, start by folding the bottom up. Fold each side in so that you have an 'envelop' with the top open!

Favorite Gluten Free Tortillas and Chips - Use as 'dippers' in your salsa!

Tamales
Tamales

Tamales

I don't have a personal Vegan Tamales recipe, so I looked to one of my fellow Squidooer, lisavollrath, and found this wonderful recipe to share.

Easy Vegan Tamales Recipe: http://www.squidoo.com/easy-vegan-tamale-recipes

You'll need Corn Husks wrappers, dough and filling to make tamales.

First, we need to make the dough:

Serving Size

Serves: 24

Ingredients

  • 2 cups masa harina
  • 1 1/2 cups vegetable broth
  • 1/4 cup extra virgin olive oil
  • Salt

Instructions

  1. Mix all the ingredients together. Dough should look a bit like cookie dough!
  2. While you are making your dough, soak your corn husks wrappers in water, flipping them often to make sure they are good and wet.
  3. Next is the filling. The sky is the limit here, but I will give you a few options (and make sure to check out lisavollrath's Squidoo lens referenced above).
  4. -- Can of lentils mixed with some canned green chiles and Mexican seasoning
  5. -- Can of black beans mixed with chopped green chiles and cumin
  6. -- Rice and beans mixed with bell peppers and Mexican seasoning
  7. -- Can of corn and black beans with canned green chiles and Mexican seasoning
  8. ROLLING YOUR TAMALES
  9. You will need two of the soaked corn husks wrappers (lisavollrath says to make sure the narrow ends are going in opposite directions)
  10. Spread about 2 tablespoons of dough onto the wrappers. After spreading the dough flat, it should be about 1/4 inch thick
  11. Spoon about 1-2 tablespoons of filling onto the dough
  12. Roll your tamales according the lisavollrath's directions: "Pull the sides of the top corn husk together, to sort of roll the dough over the filling. Wrap the edges around each other, and place the husk seam side down on the second husk. Roll the second husk around the first, creating a tube with the filling at the center. Tie the ends of the husks with string or strips of corn husk."
  13. Place your tamales in a roaster pan rack. Fill the bottom of the roaster with water, add your rack of tamales, and cover with several layers of aluminum foil. Let them cook in a moderate temperature oven for 35-45 minutes. Or if you do not have a roasting pan, these can be steamed over the stove with a steamer basket for 30-40 minutes.

Ingredients for Tamales

Guacamole
Guacamole

Guacamole Recipe

I did not have a personal Guacamole recipe (or at least not one that I could share! A bit of this and a bit of that does not work well as a recipe to share!!), so I found one that is similar to what I usually make at Simple Recipes. Elise posted this recipe on May 5, 2009.

http://www.simplyrecipes.com/recipes/perfect_guaca...

Ingredients

  • 2 ripe avocados
  • 1/2 minced red onion (about 1/2 cup)
  • 1 -2 serrano chiles (stems and seeds removed and minced)
  • 2 tablespoons finely chopped cilantro (leaves and tender stems)
  • 1 tablespoon of fresh lime or lemon juice
  • 1/2 teaspoon coarse salt
  • A dash of freshly grated black pepper
  • 1/2 medium chopped ripe tomato (original recipe suggested to remove seeds and pulp but I thought it would taste better with the whole tomato!)

Instructions

  1. Cut avocados in half to remove seed. Scoop out avocado pulp from the peel and put in a mixing bowl (See original post on help with cutting and peeling your avocado).
  2. Gently mash the avocado with a fork. Add the chopped onion, cilantro, lime or lemon, salt and pepper and mash some more. Add chili peppers individually and test for hotness. (Be careful with peppers. Wash your hands thoroughly after handling and do not touch your eyes or the area near your eyes with your hands for several hours.)
  3. Cover with plastic wrap directly on the surface of the guacamole to prevent oxidation from the air reaching it. Refrigerate until ready.
  4. Make sure your tomatoes are room temperatures. When ready to serve, shop the tomatoes or add to the guacamole.
Salsa
Salsa

Salsa

Homemade salsa is quick and easy to make. After making my own, I will never buy Mango Salsa again. Not only is homemade fresher, it does not have all the extra chemicals, salt and other unhealthy ingredients you find in the stores.

Serving Size

Serves: 2 - 3 depending on how much you like it!!

Ingredients

  • 1 can diced tomatoes or 1 3/4 cup of fresh diced tomatoes
  • 1 chopped bell pepper (red yellow or orange are best)
  • 1 chopped medium onion
  • 1 jalepano -- seeds removed and chopped (optional -- use if you like it hot!)
  • ¾ cup of chopped mangos (I prefer frozen mango)
  • 1/3 cup chopped cilantro
  • Salsa seasoning and cumin to taste

Instructions

  1. Making this salsa in a food processor is very easy.
  2. Place pepper(s) and onion in processor and chopped into small pieces. Add frozen mangoes and process a bit longer -- depending on how 'saucy' you prefer your salsa.
  3. Mangoes are the preferred fruit, but I have also used peaches, papaya and pineapple (or a mix of them) and the salsa tasted good!

Salsa and/or Guacamole Taste Great with These Dishes

I love Salsa and Guacamole, so I often add either or both to the top (or inside) of any of the dishes above.

Do you have a favorite Mexican style recipe you would like to share?

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    • profile image

      anonymous 5 years ago

      Hmm... Am hungry for Mexican food now!

    • SandyDell profile image
      Author

      Sandy Dell 5 years ago from Lenore, Idaho

      @wheresthekarma: Thanks Lisa!!

    • wheresthekarma profile image

      wheresthekarma 5 years ago

      AWesome lens Sandy, I love it!! Great dishes!