Tofu Mushroom Tacos – Sharon Palmer, The Plant Powered Dietitian

One of my favorite, easy plant-based meals is tacos. Just create a flavorful vegan filling to fill your tortilla shell, then layer in a variety of other vibrant veggie fillings, such as tomatoes, leafy greens, onions, and herbs. These plant-based, gluten-free Tofu Mushroom Tacos from my book Plant-Powered for Life, are just what you need to create savory, satisfying, healthy meals for the whole family. Filled with a spicy tofu mushroom filling, these tacos are layered with black beans, greens, avocados, tomatoes, plant-based cheese, and plant-based sour cream. You can build them just the way you like them! Just create the filling and gather together your toppings on a platter and get to building the best, freshest taco ever! These kind of meals make it easy to move away from the “meat at the center of the plate” attitude. You won’t even miss the beef when you cook up this quick dish. Pair it with Tortilla Soup to balance out your meal. Best of all: save leftover taco filling and reheat for a speedy, easy lunch the next day.

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Tofu Mushroom Tacos

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• 
  Author: The Plant-Powered Dietitian
• 
  Prep Time: 15 minutes
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  Cook Time: 9 minutes
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  Total Time: 20 minutes
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  Yield: 8 tacos 1x
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  Diet: Vegan

Description

Make these easy, delicious vegan, gluten-free tacos with a savory, spicy tofu mushroom filling and all the toppings in just 20 minutes!

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Tofu Mushroom Taco Filling: 

• 8 ounces extra firm tofu, drained and pressed for best results
• 1 teaspoon extra virgin olive oil
• 1½ cups finely chopped mushrooms (e.g., white, baby portobello)
• 2 green onions, white and green parts, diced
• 1 medium garlic clove, minced
• 2 tablespoons prepared salsa, plus 1/2 cup for serving
• 1 teaspoon taco seasoning
• 1 teaspoon reduced sodium, gluten-free soy sauce

Taco Fillings: 

• 1 (15-ounce) can black beans, rinsed and drained (or 1¾ cups cooked)
• 2 cups packed leafy greens
• 2 medium tomatoes, diced (or 1 1/2 cups cherry tomatoes, halved)
• 1 medium avocado, peeled, pitted, and sliced into 8 pieces
• 8 (6-inch) corn tortillas
• 1 cup shredded plant-based cheese, optional
• 1/2 cup plant-based sour cream, optional

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Instructions

1. Shred the tofu with a grater or in a food processor (with shredding attachment).
2. Heat the olive oil in a large skillet over medium heat and add the shredded tofu, mushrooms, green onions, and garlic. Sauté for 2 minutes.
3. Add the salsa, taco seasoning, and soy sauce. Sauté for an additional 5 to 7 minutes, until the mushrooms are tender.
4. Meanwhile, heat the black beans in the microwave or on the stovetop over medium heat until warm.
5. Arrange the greens, tomatoes, and avocado on a platter.
6. Warm the tortillas in the microwave or in a hot skillet for 30 seconds.
7. To assemble the tacos: Fill each tortilla with about ¼ cup of the tofu-mushroom mixture, ¼ cup of black beans, ¼ cup of greens, 3 tablespoons chopped tomato, 1 slice of avocado, 2 tablespoons of plant-based cheese, a dollop of plant-based sour cream (if desired), and 1 tablespoon of salsa.

Notes

Store the leftover taco filling in an airtight container in the refrigerator for up to 2 days. Reheat for a few minutes in the microwave or a small skillet and serve with the remaining ingredients, as suggested.

Recipe from Plant-Powered for Life by Sharon Palmer, MSFS, RDN

• Category: Dinner
• Cuisine: Mexican, American

Nutrition

• Serving Size: Per taco, with plant-based sour cream and cheese
• Calories: 211
• Sugar: 3 g
• Sodium: 173 mg
• Fat: 6 g
• Saturated Fat: 2 g
• Carbohydrates: 31 g
• Fiber: 9 g
• Protein: 11 g

Keywords: mushrooms, vegan taco, tofu taco

For more plant-powered taco recipes, check out some of my favorites:

Spicy Hummus Veggie Tacos
Easy Vegan Tacos with Refried Beans and Corn Salsa
Spicy Lentil Tacos

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