Tofu Mushroom Tacos (Vegan)

Sharon Palmer

It’s easy to move away from the “meat as the center of the plate” attitude when you focus on fresh, globally inspired dishes, like these spicy Tofu Mushroom Tacos. You won’t even miss the beef when you cook up this quick dish, sure to please the entire family. 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 (Vegan)


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  • Author: The Plant-Powered Dietitian
  • Prep Time: 17 minutes
  • Total Time: 17 minutes
  • Yield: 8 tacos 1x
  • Diet: Vegan

Description

These vegan tofu mushroom tacos are an easy, interactive meal solution you can get on the table in under 20 minutes.


Scale

Ingredients

  • 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 low-sodium taco seasoning
  • 1 teaspoon reduced sodium soy sauce
  • One 15-ounce can black beans, no salt added, rinsed and drained (or 1¾ cups cooked)
  • 2 cups packed leafy greens
  • 2 medium tomatoes, diced
  • 1 medium avocado, peeled, cored, and sliced into 8 pieces
  • Eight 6-inch whole grain tortillas (e.g., corn, whole wheat)
  • 1 cup shredded plant-based cheese, optional
  • Plant-based sour cream, optional

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: 1 serving
  • Calories: 244
  • Sugar: 2 g
  • Sodium: 430 mg
  • Fat: 10 g
  • Saturated Fat: 2 g
  • Carbohydrates: 31 g
  • Fiber: 7 g
  • Protein: 10 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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