Mexican Vegan and Vegetarian Recipes: A Complete Guide

Mexican Cuisine: Naturally Plant-Friendly

There is a persistent misconception that Mexican food is all about meat - carne asada, carnitas, barbacoa. Whilst these are undeniably magnificent, the truth is that traditional Mexican cuisine is one of the most naturally plant-friendly in the world. For centuries, the everyday diet of most Mexicans was built on the "holy trinity" of corn, beans and squash - a combination that is entirely vegan and nutritionally complete.

The ancient Mesoamerican agricultural system of milpa - growing corn, beans and squash together in the same field - was not just brilliant farming. It was brilliant nutrition. Corn provides carbohydrates and some protein; beans provide the amino acids that corn lacks; and squash provides vitamins, minerals and healthy fats from its seeds. Together, they form a complete diet without any animal products whatsoever.

This means that going vegan or vegetarian with Mexican food is not a compromise or a workaround. It is, in many ways, a return to the cuisine's deepest roots.

Essential Vegan Mexican Ingredients Available in UK Supermarkets

One of the best things about vegan Mexican cooking is that you do not need specialty ingredients. Nearly everything you need is available at Tesco, Sainsbury's, Waitrose, Morrisons or Asda:

• Tinned black beans and kidney beans - the protein backbone of plant-based Mexican cooking
• Corn tortillas - naturally vegan (check the label; flour tortillas sometimes contain lard)
• Avocados - for guacamole and garnishing
• Tinned tomatoes and fresh tomatoes - for salsas and stews
• Fresh chillies - jalapeños are widely available; Scotch bonnets can substitute for habaneros
• Dried chillies - ancho, guajillo and chipotle are increasingly stocked in UK supermarkets
• Limes - essential for brightness and acidity
• Fresh coriander - used abundantly in Mexican cooking
• Courgettes and sweetcorn - for fillings and stews
• Sweet potatoes - excellent in tacos, burritos and stews
• Mushrooms - especially chestnut mushrooms, which have a meaty texture

Vegan Recipes: Main Dishes

Black Bean Tacos with Pickled Onions

This is the dish that converts sceptics. Seasoned black beans, crispy on the outside and creamy within, piled into warm corn tortillas with crunchy pickled red onions and a squeeze of lime.

For the beans: Drain and rinse a tin of black beans. Heat oil in a pan, add a diced onion, cook for 5 minutes. Add 2 minced garlic cloves, 1 tsp cumin, ½ tsp smoked paprika. Add the beans with a splash of water and cook for 8 minutes, mashing half with a fork. Season with salt, pepper and a squeeze of lime.

For the pickled onions: Thinly slice a red onion and place in a jar. Heat 100ml apple cider vinegar with 1 tsp sugar and ½ tsp salt until dissolved. Pour over the onions and leave for at least 30 minutes (they keep in the fridge for weeks).

Serve in warm corn tortillas topped with fresh coriander, sliced avocado and the pickled onions.

Vegan Pozole Verde

Pozole is one of Mexico's great celebratory stews, traditionally made with pork and hominy (nixtamalised corn kernels). This vegan version uses mushrooms for depth and is every bit as satisfying.

Ingredients: 2 tins hominy (available at Mexican shops or online), 300g chestnut mushrooms (quartered), 1 onion, 4 garlic cloves, 6 tomatillos (or use tinned), 2 jalapeños, 1 large bunch coriander, 1 litre vegetable stock, 1 tsp oregano, salt.

Method: Blend the tomatillos, jalapeños, garlic and coriander stalks into a smooth green sauce. Fry the onion and mushrooms until golden. Add the green sauce and cook for 5 minutes. Add the drained hominy and stock. Simmer for 25 minutes. Serve with shredded cabbage, sliced radishes, dried oregano, lime wedges and tostadas.

Sweet Potato and Black Bean Enchiladas

Roasted sweet potato and spiced black beans wrapped in corn tortillas, smothered in a red chilli sauce. This is hearty, warming comfort food that happens to be entirely vegan.

Roast 2 large sweet potatoes (peeled and cubed) at 200°C for 25 minutes. Mix with a drained tin of black beans, 1 tsp cumin, salt and pepper. For the sauce, blend 2 tinned tomatoes, 2 dried ancho chillies (soaked in hot water for 20 minutes), 1 garlic clove and a pinch of oregano. Pour a thin layer of sauce in a baking dish. Fill tortillas with the sweet potato mixture, roll and place seam-side down. Cover with remaining sauce. Bake at 180°C for 20 minutes.

Cauliflower al Pastor

Al pastor is traditionally spit-roasted pork marinated in dried chillies and pineapple. This vegan version uses cauliflower florets, and the result is extraordinarily good - charred, spicy, sweet and smoky.

Cut a cauliflower into bite-sized florets. Make a marinade by blending 2 dried guajillo chillies (soaked), 1 chipotle in adobo, 2 garlic cloves, juice of 2 limes, 1 tbsp soy sauce, 1 tsp cumin, ½ tsp oregano and 2 tbsp pineapple juice. Toss the cauliflower in the marinade and roast at 220°C for 25-30 minutes until charred at the edges. Serve in tacos with diced pineapple, coriander and finely diced onion.

Vegan Recipes: Sides and Salsas

Refried Beans (Frijoles Refritos)

Traditional refried beans often use lard, but the vegan version made with vegetable oil is equally delicious. Fry a diced onion and 2 garlic cloves in oil. Add 2 tins of pinto beans (drained) with 100ml of their liquid (or water). Cook for 10 minutes, mashing to your preferred consistency. Season with salt, cumin and a squeeze of lime. These are indispensable - serve alongside practically anything.

Guacamole

Guacamole is naturally vegan and needs no modification. Mash 2 ripe avocados with the juice of 1 lime, a handful of chopped coriander, diced quarter red onion, 1 finely chopped fresh chilli, salt and pepper. Make it chunky rather than smooth. Eat immediately - it does not keep well.

Elote-Style Corn (Vegan)

Mexican street corn is traditionally slathered in mayonnaise, cheese and chilli. For a vegan version, use vegan mayonnaise (available at all major UK supermarkets), a squeeze of lime, smoked paprika and nutritional yeast instead of cheese. Grill or char the corn on a hot griddle or under the grill, then dress generously.

Vegetarian (Not Vegan) Mexican Dishes

If you eat dairy and eggs, the options expand further:

Chiles Rellenos

Roasted poblano peppers (use large Romano peppers in the UK) stuffed with cheese, dipped in egg batter and fried. Serve in a light tomato broth. This is one of Mexico's most beloved dishes and is naturally vegetarian.

Huevos Rancheros

Fried eggs served on corn tortillas with a spiced tomato-chilli sauce, refried beans and crumbled cheese. A magnificent breakfast or brunch dish. See our recipe collection for the full recipe.

Quesadillas

In Mexico City, a quesadilla does not necessarily contain cheese (a controversial topic). But filled with Oaxacan cheese (use mozzarella in the UK), mushrooms, courgette flowers or squash blossoms, they are a perfect vegetarian meal.

Protein Sources in Vegan Mexican Cooking

Concerned about protein? Mexican cuisine has you covered:

• Beans: Black beans, pinto beans, kidney beans - roughly 15g protein per tin
• Corn: Contains some protein, and when combined with beans, provides all essential amino acids
• Pepitas (pumpkin seeds): Toasted and used as a garnish or ground into sauces like pipián, they are packed with protein
• Mushrooms: Not high in protein but provide umami depth and meaty texture
• Nopales (cactus paddles): Available tinned from Mexican shops, they provide fibre and some protein

Adapting Traditional Recipes

Most Mexican recipes can be adapted for vegan diets with straightforward substitutions:

• Lard → vegetable oil or coconut oil (for frying and refried beans)
• Chicken stock → vegetable stock (for rice, soups and stews)
• Cheese → cashew cream, nutritional yeast or vegan cheese
• Soured cream → coconut yoghurt or cashew cream
• Meat fillings → mushrooms, jackfruit, sweet potato, cauliflower or beans

Where to Find Vegan Mexican Ingredients in the UK

Most ingredients are available at any UK supermarket. For specialty items like hominy, dried chillies, masa harina and tinned nopales, visit our UK Mexican shops directory. Many offer online delivery nationwide.

Veganuary may come once a year, but plant-based Mexican cooking is a year-round pleasure. Explore our full recipe collection and discover just how naturally plant-friendly Mexican cuisine really is.