Description
Make these easy tofu mushroom tacos in under 30 minutes! A healthy, protein-rich vegan, gluten-free meal with black beans, avocado, salsa, and fresh veggies.
Ingredients
Scale
Tofu Mushroom Taco Filling:
- 1 (14 ounce) container extra firm tofu
- 1 tablespoon extra virgin olive oil
- 5 ounces mushrooms, finely chopped
- 1 clove garlic, minced
- 3 green onions, sliced
- 1 teaspoon chili powder
- 2 tablespoons salsa (additional for serving)
- 1 tablespoon soy sauce, gluten-free
Tortillas & Taco Fillings:
- 2 cups chopped lettuce (i.e., Romaine or iceberg)
- 1 (15-ounce) can black beans, rinsed and drained (or 1¾ cups cooked)
- 1 1/4 cups cherry tomatoes, halved
- 2 small avocados, peeled, pitted, and sliced into 10 wedges
- 2/3 cup chopped fresh cilantro
- 2/3 cup shredded plant-based cheese (optional)
- 2/3 cup plant-based sour cream (optional; make it yourself here)
- 2/3 cup prepared medium salsa (or make it yourself here)
- 10 small (6-inch) corn tortillas (crispy or soft, as desired)
Instructions
- Remove the tofu from the package and drain well (alternatively, use a tofu press to remove the liquid). Crumble with your fingers.
- Heat the olive oil in a large skillet over medium heat and add the crumbled tofu, mushrooms, garlic, and green onions. Sauté for 2 minutes.
- Add the chili powder, salsa, and soy sauce. Sauté for an additional 5 to 7 minutes, until the mushrooms are tender and the liquid has been absorbed. Remove from heat and set aside.
- Heat the black beans in the microwave or stovetop over medium heat until warm. Set aside.
- Prepare and arrange the fillings on a platter or board: lettuce, tomatoes, avocado, cilantro, plant-based cheese, and plant-based sour cream.
- Warm the tortillas in the microwave or in a hot skillet for 30 seconds to soften. (If you choose crispy tacos, no heating is necessary.)
- To assemble the tacos, fill each tortilla with:
3 tablespoons lettuce
1/3 cup tofu-mushroom mixture
3 tablespoons black beans
2 tablespoons tomatoes
2 slices of avocado
1 tablespoon cilantro
1 tablespoon of plant-based cheese (if desired)
1 tablespoon of plant-based sour cream (if desired)
1 tablespoon of salsa - Serve immediately.
Notes
Store the leftover taco filling in an airtight container in the refrigerator for up to 5 days. Reheat for a few minutes in the microwave or a small skillet and serve with the remaining ingredients, as suggested.
For other taco filling ideas:
Chopped spinach
Olives
Mango chunks
Radish slices
Chopped cabbage
Pineapple pieces
Jicama slices
Nopales chunks
Guacamole
Cashew cheese
- Prep Time: 15 minutes
- Cook Time: 9 minutes
- Category: Dinner
- Cuisine: American, Mexican
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
I really love this simple taco filling. Just a few ingredients which I usually have in my kitchen all the time. My whole family liked it too.
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I love your blog and recipes! Thanks for making our meals so much healthier and really delicious.
Thanks, Linda! This is one of my favorites in my house.