Help! There’s a GF Vegan in My House: Tacos Edition


Vegan, gluten-free tacos for everyone to enjoy!

All it takes is a trip to the grocery store to see that interest in the vegan lifestyle is growing strong. There are new vegan products showing up on supermarket shelves and in freezer cases almost every month. In homes all over the country, gluten-free households are facing the challenge of feeding everyone when a family member suddenly decides to go vegan.

If this is happening at your place, have no fear—help is at hand! This recipe will keep everyone in your house happy and well fed without doubling the workload in the kitchen.

Carrot Poblano Tacos Recipe


You’ll be delighted with the spicy-sweet flavor of these tender vegetables. For a mild filling, remove all of the seeds from the poblano pepper. If you want a spicier taco, add some of the seeds into the mix. Use this filling on its own or add rice and/or beans. Finish the tacos with a garnish of cilantro, diced onion and red cabbage or any combination of your favorite toppings.


1 pound carrots
1 poblano pepper
1 small white onion
2 cloves garlic
1 tablespoon olive oil
½ teaspoon salt
½ teaspoon pepper
½ teaspoon smoked paprika
½ teaspoon dried thyme
½ teaspoon dried oregano
¼ cup water
2 tablespoons lime juice
12 corn tortillas, warmed (for homemade corn tortillas, see this recipe)
Cilantro, for garnish, optional
Diced onion, for garnish, optional
Shredded red cabbage, for garnish, optional

gluten free vegan tacos

Kim Lutz


1. Wash and shred carrots and pepper, using the shredding disk in a food processor or the large holes on a box grater. Set aside.

2. Dice onion and mince garlic.

3. Heat olive oil in a skillet over medium heat. Saute onion and garlic until they begin to soften but not brown, 1 to 2 minutes.

4. Add salt, pepper, paprika, thyme and oregano to pan and heat 30 seconds.

5. Add shredded carrots and poblano pepper to pan, stirring to thoroughly combine all ingredients. Cook 3 minutes.

6. Add water, stir to combine and cover. Cook 5 minutes or until vegetables are tender.

7. Uncover and stir in lime juice.

8. Place filling on warm corn tortillas. Top with cilantro, diced onion and red cabbage, if desired, and serve.

Each taco contains 84 calories, 2g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 134mg sodium, 16g carbohydrate, 3g fiber, 2g sugars, 2g protein, 7Est GL.

Help! How can I keep everyone happy on Taco Tuesday?

Set up a taco bar! It’s the toppings that make tacos so much fun. Place an assortment of favorite fillings and sides in bowls and let your family members and guests help themselves. Vegan options can include rice and vegetarian refried beans or more exotic choices like spicy, shredded sweet potatoes and grilled mushrooms. And don’t forget standards like shredded lettuce, diced onions, chopped tomatoes, salsa, guacamole and sliced jalapeños.

Contributor Kim Lutz is a recipe developer and author of popular cookbooks, including Welcoming Kitchen (Sterling), Super Seeds (Sterling) and Ancient Grains (Sterling).