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Kids Cook Monday: Vegetarian Tacos

Updated on March 12, 2012

My family loves taco night. I especially appreciate this dinner because it is such a quick meal to prepare and there are so many tasks for my kids to help out with in the kitchen.

This recipe is specific for creating vegetarian tacos, but the same method and ingredients can be used make traditional meat tacos, just substitute the vegetarian taco filling with ground chicken, turkey or beef.

Vegetarian tacos served with Spanish rice and sweet corn
Vegetarian tacos served with Spanish rice and sweet corn | Source

Ingredients for Tacos

  • Taco shells
  • Shredded cheese
  • Plain Greek yogurt (healthy sour cream substitute)
  • Shredded lettuce
  • Diced tomatoes
  • Vegetarian taco filling (see recipe below)

Side Dish Suggestions

Consider serving your vegetarian tacos with the following side dish options:

  • Near East Spanish Rice
  • Trader Joe's Frozen Super Sweet Corn

Click thumbnail to view full-size
My 9 year old helps by stirring the vegetarian taco fillingVegetarian taco filling made up of soy crumbles, black beans and taco seasoning
My 9 year old helps by stirring the vegetarian taco filling
My 9 year old helps by stirring the vegetarian taco filling | Source
Vegetarian taco filling made up of soy crumbles, black beans and taco seasoning
Vegetarian taco filling made up of soy crumbles, black beans and taco seasoning | Source

Vegetarian Taco Filling

  • 1 tablespoon olive oil
  • 1 lb Morning Star Meal Starters Soy Crumbles
  • 1/2 cup cooked black beans
  • homemade taco seasoning (see recipe below)

Taco Filling Directions

  1. Heat 1 tablespoon cooking oil (I prefer using olive oil) in large pan
  2. Add 1 lb Morning Star Meal Starters Soy Crumbles and 1/2 cup cooked black beans
  3. Once soy crumbles & beans are heated thoroughly, add content of taco seasoning, along with 1/2 cup of water
  4. Continue cooking until water is absorbed

Homemade Taco Seasoning

Store bought taco seasonings can have lots of added ingredients as preservatives and to prevent caking, but if you cook often enough, you probably already have everything you need to make your own taco seasoning. Not only is this a healthy alternative it will save you money.

Taco Seasoning Recipe

  • 1 teaspoon chili powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion flakes
  • 1/4 teaspoon crushed red pepper
  • 1 teaspoon ground cumin
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon black pepper

Click thumbnail to view full-size
Both my children helped with assembling the tacos, here they are adding the cheese to melt in the ovenBoth my children helped with assembling the tacos, here they are adding the final touches of shredded lettuce and diced tomatoes
Both my children helped with assembling the tacos, here they are adding the cheese to melt in the oven
Both my children helped with assembling the tacos, here they are adding the cheese to melt in the oven | Source
Both my children helped with assembling the tacos, here they are adding the final touches of shredded lettuce and diced tomatoes
Both my children helped with assembling the tacos, here they are adding the final touches of shredded lettuce and diced tomatoes | Source

Assembling Vegetarian Tacos

  1. Preheat oven to 350°
  2. Place taco shells on cookie sheet and heat in oven for about 3-5 minutes
  3. Remove from oven & add shredded cheese to each taco
  4. Return tray to oven for another 2-3 minutes to melt the cheese
  5. Layer the following ingredients in order to each taco shell:
    1. melted shredded cheese
    2. vegetarian taco filling
    3. plain Greek yogurt
    4. lettuce
    5. tomato

Click thumbnail to view full-size
With proper supervision, children can help stir food on the stove topTeaching children how to safely use a knife, will help older kids be able to help with tasks like dicing tomatoesHere my 9 year old son demonstrates how to hold a tomato before slicing to avoid cutting his fingersMy 6 year old helps by measuring and combining spices to make homemade taco seasoningOlder children can help with shredding lettuce and cheese using a food processor
With proper supervision, children can help stir food on the stove top
With proper supervision, children can help stir food on the stove top | Source
Teaching children how to safely use a knife, will help older kids be able to help with tasks like dicing tomatoes
Teaching children how to safely use a knife, will help older kids be able to help with tasks like dicing tomatoes | Source
Here my 9 year old son demonstrates how to hold a tomato before slicing to avoid cutting his fingers
Here my 9 year old son demonstrates how to hold a tomato before slicing to avoid cutting his fingers | Source
My 6 year old helps by measuring and combining spices to make homemade taco seasoning
My 6 year old helps by measuring and combining spices to make homemade taco seasoning | Source
Older children can help with shredding lettuce and cheese using a food processor
Older children can help with shredding lettuce and cheese using a food processor | Source

Cooking with Kids

Suggested tasks for younger children

  • mixing spices for homemade taco seasoning
  • layering cold ingredients inside taco shells, such as lettuce & tomatoes
  • setting table

Suggested tasks for older children

(proper safety precautions and supervision needed)

  • shredding lettuce & cheese using food processor
  • dicing tomatoes
  • stirring ingredients on stove top
  • assembling tacos
  • setting table

More Kid-Friendly Hubs by Veggie-mom

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    • Maddie Ruud profile image

      Maddie Ruud 5 years ago from Oakland, CA

      These look (and sound) delicious. I also like the suggestion of substituting Greek yogurt for sour cream (which isn't my favorite thing).

    • veggie-mom profile image
      Author

      veggie-mom 5 years ago

      Thanks, Maddie, they were delicious! I love using yogurt as a substitute for sour cream, it's much less fattening & has added health benefits.

    • maggs224 profile image

      maggs224 5 years ago from Sunny Spain

      What a fabulous hub I am not a veggie mom like you but I am the mom of a veggie and I am going to share this hub with her via facebook I am sure that she will love it and I bet she will eat your hubs up :D

      I am voting up and hitting the interesting and useful buttons too.

    • veggie-mom profile image
      Author

      veggie-mom 5 years ago

      Thank you for your kind words & sharing with your veggie, maggs224!

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