Tofu Mushroom Tacos

There’re plenty of reason to substitute mushrooms for meat in tacos. Ongoing research gives people even more reasons to consider adding more mushrooms to their diet.

They also pack a nutrient punch, with the amount of vitamins and minerals varying based on mushroom type. “For example, a serving size of cooked white, crimini, and cooked shiitake mushrooms provide high amounts of copper,” Frechman says. “While enoki, oyster, and maitake mushrooms provide high amounts of niacin, shiitake mushrooms contain high amounts of pantothenic acid.”

Mushrooms can be an easy, healthful, flavorful, and cost-effective way of enjoying more plant-based foods while cutting back on meat.

Tofu Mushroom Tacos

  • 8 oz extra-firm tofu (drained and pressed for best results)
  • 1 tsp extra-virgin olive oil
  • 11/2 cups finely chopped mushrooms (eg, white, baby portabella)
  • 2 green onions (white and green parts, diced)
  • 1 medium garlic clove (minced)
  • 2 T prepared salsa (plus 1/2 cup for serving)
  • 1 tsp low-sodium taco seasoning
  • 1 tsp reduced-sodium soy sauce
  • 1 15- oz can black beans (no salt added, rinsed and drained (or 13/4 cups cooked))
  • 2 cups packed leafy greens
  • 2 medium tomatoes (diced)
  • 1 medium avocado (peeled, cored, and sliced into 8 pieces)
  • 8 6- inch ezekiel tortillas
  • 1 cup shredded mozzerella (optional)
  • greek yogurt plain (optional)
  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 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 1/4 cup of the tofu-mushroom mixture, 1/4 cup of black beans, 1/4 cup of greens, 3 T of chopped tomato, 1 slice of avocado, 2 T of plant-based cheese, a dollop of plant-based sour cream (if desired), and 1 T of salsa.

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

Adapted from Today's Dietician