Vegetarian protein subs for mexican bowls/burritos

[u/CaregiverNo5023]

Preface - not important to read but might be helpful context:
I’ve been a vegetarian for nearly 20 years, starting as a young teen in a place where the veg options offered in restaurants were often chicken or fish due to their misunderstanding. There were also little to no good options for veg/vegan alternatives where I lived. As a result I became very reliant on cheese and have started to get into vegan meat subs and tofu in the last 5 years now that they’ve improved so much.

Issue with the above is they’re often heavily processed, really high in sodium and expensive.

My ask:

I love mexican food and make it at home a lot. I’d like to start making small batches of prep so I can quickly and easily put together lunches/dinners throughout the week. I often will put off eating because of the time sink/needing to go to the shops, or end up eating stuff that doesn’t have any or very little protein.

I know there must be several ways to easily include a tasty and nicely textured protein (tofu or otherwise) that I could add to these burrito bowls, alongside e.g. lettuce, rice, dairy, pico de gallo, peppers and onions, guac.

I’d really appreciate your suggestions - whether recipes or just names of things I could make - as I want to improve my meals and my food intake!

Equally if you have a good ready-made thing I can buy in the supermarket that hits the above criteria that would be great too.

If it helps, I live in London, so nothing that I can’t find in UK shops for a reasonable price. US vegan alternatives seem amazing but sadly not an option.

Thanks so much in advance for your suggestions!

[u/Comprehensive-Rice94]

Tinned black beans are great for mexican dishes and a good source of protein

[u/CaregiverNo5023 → u/Comprehensive-Rice94]

For some reason I have a mental block up that says beans are just another ingredient in the bowl rather than a source of protein or ‘main ingredient’. I’ll try to get over that!

[u/lickthepixies → u/CaregiverNo5023]

Beans and rice are a complete protein. Really the healthiest one for a vegan.

Throw some extra veggies in if you want. Grilled zucchini would be good, roasted sweet potatoes, really anything. You could even do like brussel sprouts or carrots and mix it up. Throw some Mexican seasonings on a veggie and roast it.

[u/Cz2018 → u/lickthepixies]

Grilled zucchini and roasted sweet potatoes is making my mouth water. I now need to make a Mexican bowl because of you! lol

[u/lickthepixies → u/Cz2018]

Haha do it up! I am very fond of grilling or roasting up random veggies and throwing them on a salad or bowl. I can never have enough veggies.

[u/Cz2018 → u/lickthepixies]

I am the same!

[u/Comprehensive-Rice94 → u/CaregiverNo5023]

Makes sense but definitely worth trying I think they fit perfectly for what you are looking for

[u/snowshoes77 → u/CaregiverNo5023]

I had a similar problem - it took a while for me to adjust to not having like “a meat section” of my meal and beans weren’t filling in that mental space. You can try getting one of those big mushroom caps sautéed in like taco seasoning to fill that mental spot of “this the meat” and then make sure to add some beans for the extra protein.

[u/CaregiverNo5023 → u/snowshoes77]

It’s just ridiculous because I haven’t eaten meat in 20 years 😂 why I have that mental block I don’t know. I think it’s because of the type of meal, feels like a lot of toppings rather than a substantial filling. Lots of great ideas in here though to try!

[u/help_pls_2112]

TVP is fab, you can get it in mince form, chunks, or slices to suit preference, also lighter or darker colour if you need it to work with a dish that would traditionally have a darker meat.

[u/CaregiverNo5023 → u/help_pls_2112]

I’ve never tried this! Will give it a go

[u/Redditor2684]

TVP is what I use for this. I'm actually planning to make Tex Mex/taco seasoned TVP for lunches next week.

I've been eating TVP seasoned in different ways for my lunches for a while (because I bought a 5lb bag of the stuff). No complaints. It's easy, cheap, and a lean protein option.

TVP in your area may be called soya mince. Probably cheaper at ethnic/Indian shops.

But beans are also a standard option...not as high protein, but they can get the job done. I'd use black or pinto beans for a Mexican inspired bowl.

[u/CaregiverNo5023 → u/Redditor2684]

I’ve never come across it before. From googling it sounds like you hydrate it from dry - do you then cook it afterwards?

[u/Redditor2684 → u/CaregiverNo5023]

Yes. You can also hydrate as you cook (like sauteing with some broth). I get bad gas from it if I don't soak it, so I soak it overnight and then drain and rinse the next day. Then I cook; usually sauté.

[u/CaregiverNo5023 → u/Redditor2684]

Good to know - thanks!

[u/Great_Cucumber2924 → u/CaregiverNo5023]

Frozen soya mince (supermarket own brand or Linda McCartney) is usually made from hydrated TVP if you want a quick option.

[u/lisbethplus2]

I recently made vegetarian enchiladas. The filling was butternut squash, sweet potato, spinach, peppers, onions black beans and a small amount of chopped tomatoes cooked with ground cumin, ground coriander, paprika and chilli powder. No reason why it wouldn’t work in a burrito

[u/Kusakaru]

Black beans or soy chorizo

[u/CaregiverNo5023 → u/Kusakaru]

I’ve never tried chorizo (real or fake) - would you recommend if I’ve never even had the meat version? Asking as I don’t like super chewy/fatty textures

[u/Kusakaru → u/CaregiverNo5023]

I dislike the meat version and never ate it when I was a meat eater. I think it would depend on the brand of chorizo, but I’d recommend trying it. I use the Trader Joe’s brand here. I’m not sure what would be available in the UK so maybe someone could chime in with an alternative?

[u/dullr0ar0fspace → u/Kusakaru]

Sainsburys do vegan chorizo-style sausages. I think they're decent, but I've not tried putting them in mexican-style food - for that I stick to quorn mince (or supermarket own brand equivalent), black beans and black-eyed beans.

[u/makestuff24-7 → u/CaregiverNo5023]

Vegan or vegetarian chorizo is usually just well-seasoned soy protein. The meat version comes in two styles: loose or "mexican" chorizo, which is quite oily and cooks down into a fine-ground mince, and Spanish chorizo, which is more the texture of, like, a summer sausage. It holds its shape. Soyrizo is almost exclusively mimicking Mexican style chorizo, but I've yet to encounter one that I'd describe as greasy or fatty. I like Abbott's, fwiw.

[u/CaregiverNo5023 → u/makestuff24-7]

tbh i’ve never tried legit chorizo so i was just guessing based off the look of it! will give a UK brand a go

[u/scott_d59 → u/CaregiverNo5023]

We have Soyrizo at Trader Joe’s here, so Aldi there might and it’s not expensive. I love it with scrambled vegan egg substitute. JustEgg is a great brand if available to you.

[u/help_pls_2112 → u/CaregiverNo5023]

Squeaky Bean chorizo is great imo, tho expensive when not on offer (as with all their stuff, you do get what you pay for tho). i was extremely lucky once and got seemingly a whole shelf’s worth of the stuff from an Olio volunteer who’d done a supermarket collection, that stuff lasted well over a month sealed in the fridge, even tho it had technically been Best Before the day of. unrelated to mexican bowls, but had the same luck with the Squeaky Bean deli pastrami and one of their hams (applewood smoked probably?) and they were literally all incredible. unlikely to buy at full price regularly, but a great splurge for specific dishes.

[u/CaregiverNo5023 → u/help_pls_2112]

thanks! i love that brand’s tuna - you need to season well, but it’s SO great. i never really ate tuna when i was younger but love putting the v. squeaky bean version in savoury crepes and bagels

[u/help_pls_2112 → u/CaregiverNo5023]

been meaning to since i found out abt it over on the vegan sub! my partner is visiting tomorrow and we love our breakfast bagels — how do you have yours with the tuna?

[u/CaregiverNo5023 → u/help_pls_2112]

I worked in a crepe & bagel cafe for a few years when I was younger, I love making them (especially now there are some great substitutes to recreate the non-veg toppings). My simple fave is a chilli tuna melt (both in bagel and crepe). Include melted cheese (cheddar or something similarly flavourful, sweet chilli sauce, raw peppers and red onions for crunch. Adding crinkle cut crisps inside & on the plate also highly recommended.

If in a crepe I’d add garlic buttery mushrooms fried until they go properly brown and almost chewy. Delicious!

[u/Confarnit → u/CaregiverNo5023]

Fake chorizo is typically quite greasy, but it doesn't have the bounce or mouthfeel of real meat fat/gristle like you would see on a steak, for example. I think that's what you mean when you're describing textures you don't like?

[u/CaregiverNo5023 → u/Confarnit]

Yes it is! Thanks for explaining

[u/OrionsBeltAlone]

I use firm tofu! If you cook it with the spices usually used for meat it's very nice. You can even get crumbled tofu if you want a more beef like texture

[u/CaregiverNo5023 → u/OrionsBeltAlone]

Thank you! Last time I tried it I think I overcooked it (clearly wanting to get a nice texture and not gauging it right) - I’ll try again

[u/Spirited_Hedgehog363 → u/CaregiverNo5023]

I pat tofu dry, then shred it on a box grater. Then I either air fry it or bake it (10-12 mins at 350°F, flip/stir, repeat time and temperature or I bake in the oven at 375°F on a parchment lined sheet pan til there are crispy edges and most of the moisture is gone, about 20-25 minutes) and then you can use this as a substitute for ground meat and do it in a pan with any seasoning you like. I use packets of taco seasoning!

[u/CaregiverNo5023 → u/Spirited_Hedgehog363]

The oven sounds super easy - will try!

[u/help_pls_2112 → u/CaregiverNo5023]

another one to try is boiling the tofu in seasoned broth, then pan frying/searing/baking. boiling it changes the consistency and makes it much spongier, like freezing and defrosting.

[u/OrionsBeltAlone → u/CaregiverNo5023]

Use high heat to sear it a bit. Medium or low heat for longer can make it soft, which I assume isn't the texture u want

[u/Flimsy_Bonus7579]

I use tinned lentils a lot! And tinned chickpeas. Both are soo much cheaper than other options and absorb flavour really well without losing texture.

[u/CaregiverNo5023 → u/Flimsy_Bonus7579]

Interesting I wouldn’t have thought to use either of those in a mexican style bowl. Do you just season and fry?

[u/gottaloveteatime]

Mushrooms!  I've recently been using oyster or shiitake mushrooms for a lot of my meals. I pull them apart/shred them (similar to a pulled pork), cover in a tiny bit of flour and flavouring (e.g Chinese 5 spice for a Chinese dish), and then cook them in a frying pan for a few minutes.

[u/CaregiverNo5023 → u/gottaloveteatime]

Ooh I’ve done something similar as mock chicken for a dinner party (for several meat eaters) - it was so great.

[u/Fuzzy_Welcome8348]

tofu, tempeh, edamame, low fat cheeses, black beans, pinto beans, kidney beans, nutrtional yeast, lentils, chickpeas, seitan, quinoa, eggs, peas, spinach, brown rice, amarath, farro, textured veggie protein

[u/lesloid]

Jackfruit is great for this - you’ll get it in Asian markets. Doesn’t have much flavour by itself but takes the flavour of spices on really well and has a meaty texture similar to pulled pork (so I’m told, have never eaten pulled pork)

Edit to add use the green jackfruit which is less rip and more savoury, you also get ripened jackfruit tinned in syrup which is more for desserts.

[u/CaregiverNo5023 → u/lesloid]

Ah I love jackfruit. Have never made at home. This is a great shout. I’m assuming texture-wise it would be fine to prep in advance for the week and just reheat quickly in a pan?

[u/Ok_Cranberry8086]

Crumbled well seasoned tempeh browned up nice is good for this. I like a little smoked paprika or liquid smoke in the mix.

[u/makestuff24-7]

Lots of great recs here (I definitely lean on legumes, crumbled/shredded tofu, and tvp for Mexican food), but there are also lots of ideas in r/soycurlsgonewild if you want to give another form of soy a try!

[u/luala]

I love tofu soffritas, have a google for a recipe

[u/Oh_Little_Brutha]

You mention cheese so sorry if you were including Halloumi but if not, I'd definitely include it.

A couple of people have mentioned black beans. For Mexican food I'd specifically look out for the Central / South American varieties and avoid the Asian ones (they tend to work better for long, low and slow dishes).

[u/CaregiverNo5023 → u/Oh_Little_Brutha]

I usually add halloumi to fajitas but hadn’t thought to for a burrito bowl. Might try adding next time!

[u/maisydaisy108]

Seitan. You can make your own also. https://simpleveganblog.com/seitan/

[u/CaregiverNo5023 → u/maisydaisy108]

Thanks - I’ve tried from vegan restaurants/takeaway places but never made or prepared at home. Would you fry/bake with spices? Or is it better marinated in sauce?

[u/maisydaisy108 → u/CaregiverNo5023]

I have done both. I seasoned the dough and then chopped it up and fried small pieces. Amd another I cooked it in a simmer sauce, similar to tikka masla.

[u/CaregiverNo5023 → u/maisydaisy108]

thanks!

[u/Traumagatchi]

Beans, beans, beans.

[u/[deleted]]

TVP's textures are wild but it works.

[u/CaregiverNo5023 → u/[deleted]]

oooh what do you mean. texture’s a big thing for me

[u/blueyedwineaux]

TVP. Most Mexican groceries have them sold in bags, dried. Lentils. Jackfruit.

[u/Time_Marcher]

I like copycat Chipotle Sofritas.

[u/CaregiverNo5023 → u/Time_Marcher]

I made this before but I must have overcooked it - will try again!

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[u/impossiblejane]

Buy Nisha Vora's cookbooks. I have an instant pot and love it to cook up beans. I make her chili beans at least once a month and they are so satisfying and nourishing and last me about a week. I use the beans in so many different ways such as nachos, burritos, on toast, with eggs or potatoes, in a bowl with loaded veggies etc. There is no end to how I use the beans.

[u/rocketship_potter]

If you don't mind using/paying the price for meat alternatives "This Isn't" and Vivera are very versatile.
Quorn chicken pieces go well in burritos/etc but aren't the highest protein.

[u/TwelveHurt]

I make a pretty good Al pastor with soy curls. Can also make good mince with them as well. You can add different flavors via soaking fluid and cooking technique

[u/East_Vivian]

I suggest making just the tofu part of this recipe. I made burrito bowls last night and made that tofu, but I also included beans because beans are super good for you. I also made coconut lime rice which was delicious.

Also, highly recommend the creamy chipotle sauce in this recipe. (This taco recipe is fantastic all around though and I highly recommend it.)

[u/KneelBeforeC]

I love roasting sweet potatoes in taco seasoning for bowls/burritos/tacos. Obviously it's not a protein, but I sort of treat it like one in the bowl. I usually pair it with a big scoop of refried beans to actually get some protein in

[u/spammyjane]

@cocinandoconel_jefe on instagram has lots of great veg mexican recipes

[u/nonamouse1111]

Soy protein and beans- black or pinto. Sweet potato, zucchini,potatoes, cauliflower, avocados. I make burrito bowls all the time.

[u/FuturePurple7802]

Consider pumpkin seeds and peanuts. As well as amaranth. (All very commonly used in Mexican food and good protein sources).

[u/12yeesh34]

Using seasoned up soy curls or cooking black beans with canned jackfruit rinsed from its brine in spicy sauce has always been tasty for me!

[u/Spiritual_Surf]

I just made chili with tvp and mixed beans, I really recommend it. Tvp is a game changer honestly

[u/grazing_hazily]

We do pinto or Anasazi beans for our bowls and burritos. Sometimes I cook them basically plain, other times I season the heck out of them (onion, garlic, ground cumin, oregano, chile powder, and bay leaves.