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)

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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