Yay! It's Taco Tuesday! Here are six vegetarian taco recipes to help you through today. Enjoy!
SOFT TACOS WITH SCRAMBLED TOFU AND TOMATOES
This comes from Martha Rose Shulman in The New York Times cooking e-newsletter. Martha wrote, “Soft tofu makes a wonderful stand-in for scrambled eggs. Serve these savory tacos for a great Mexican and vegan breakfast.” Yield: Serves four; Time: 25 minutes.
This was featured in “Tofu: Not Just for Health Nuts Anymore” and can be viewed online here.
Ingredients
1 14-ounce can tomatoes, drained
2 large garlic cloves, coarsely chopped
1 serrano or jalapeño chile, seeded if desired and chopped (more if you like things really hot)
1 tablespoon canola oil
1 small or 1/2 medium onion, chopped
1 teaspoon lightly toasted cumin seeds, ground
Salt to taste
1 12-ounce box medium or firm silken tofu, drained
Soy sauce to taste
1/4 cup chopped cilantro
8 corn tortillas
Salsa
Preparation
Combine the tomatoes, garlic and chile in a blender, and blend until smooth.
Heat the oil in a large nonstick skillet over medium heat, and add the onion. Cook, stirring, until tender, about five minutes. Increase the heat to medium-high, and add the cumin. Stir together, and when the pan is quite hot, pour in the blended tomato mixture. It should sizzle. Cook, stirring, about five minutes, until the sauce is thick, dark and fragrant, and your spoon leaves a canal when you run it down the center of the pan. Add salt to taste.
Add the tofu to the pan, and mash it into the sauce using the back of your spoon. Add the soy sauce, and continue to cook for another five minutes, stirring and mashing the tofu. Stir in the cilantro. Taste and adjust seasonings.
Heat the tortillas and place two on each plate. Top with the tofu mixture and serve, passing salsa on the side.
Tip
Advance preparation: Unlike scrambled eggs, scrambled tofu keeps well for a couple of days. You can reheat it — I even like to eat this dish cold for a quick lunch.
SOFT TACOS WITH MUSHROOMS AND CABBAGE
This is also from Martha Rose Shulman in The New York Times cooking e-newsletter. Martha wrote, “Two nutrient-dense vegetables combine forces in this delicious filling. Mushrooms are an excellent source of vitamins and many minerals, particularly selenium, copper, potassium, phosphorous, zinc, and manganese – and they contain a powerful antioxidant called L-ergothioneine. They're used medicinally throughout Asia for their immunity-boosting properties. They also contain more protein than most other vegetables, and their meaty texture makes them a perfect choice for vegetarians. Cabbage possesses phytochemicals like sulforaphane, which protects the body against cancer-causing free radicals, and indoles, which help metabolize estrogens. It’s also an excellent source of vitamins K and C, and a very good source of dietary fiber, vitamin B6, folate, manganese and omega-3 fatty acids.” Yield: 4 servings; Time: About 15 minutes.
This was featured in “Tacos for the Holidays” and can be viewed online here.
Ingredients
1 tablespoon extra virgin olive oil
1 pound mushrooms, cut in thick slices
1 bunch scallions, white and light green parts, finely chopped
2 garlic cloves, minced
Salt and freshly ground pepper to taste
1 small head cabbage
1/4 cup chopped cilantro
1/4 to 1/2 cup Chipotle Ranchera Salsa
8 corn tortillas
Queso fresco to taste
Preparation
Heat a large, heavy skillet over medium-high heat and add the olive oil. When the oil is hot, add the mushrooms and sear, stirring often or tossing in the pan, until they are lightly colored and beginning to sweat, 3 to 5 minutes. Add the scallions and cook, stirring, for about 1 minute, until tender. Add the garlic and cook, stirring, until fragrant, 30 seconds to a minute.
Season the mushrooms with salt and pepper and stir in the cabbage. Cook, stirring often, until the cabbage is tender, about 5 minutes. Add salt and pepper to taste and stir in the cilantro and .25 to .5 cup of the salsa (to taste).
Heat the tortillas. Top with the mushroom/cabbage mixture, sprinkle with cheese if desired, and serve.
Tip
Advance preparation: The mushroom filling will keep for about 3 days in the refrigerator.
SEITAN TACOS
This is from FoodFanatic, and begins, “Seitan tacos made with citrus and herb are a fantastic vegetarian idea. These tacos are a fantastic addition to Taco Week!” Makes 4 servings; Serving Size: 2 tacos; Prep Time: 30 minutes; Cook Time: 10 minutes; Total Time: 40 minutes.
To view this online, click here.
Ingredients
8 ounces seitan strips, 1 package
2 cloves garlic, minced
2 jalapeños, deseeded and minced
1 teaspoon cumin
1/2 teaspoon ancho chili powder
1/2 cup onion, chopped
1/2 cup orange juice
2 tablespoons fresh lime juice
1/4 cup olive oil
3 tablespoons fresh parsley, chopped
4 tablespoons fresh cilantro, chopped
2 tablespoons honey
3 tablespoons sour cream
3 tablespoons canola oil
1 large tomato, diced
2 cups baby spinach, chopped
1/2 cup shredded cheddar cheese
8 flour tortillas, corn tortillas, or corn taco shells
Directions
Drain the seitan strips and toss them with the garlic, jalapenos, cumin, chili powder, and onions in a small bowl. Set aside.
Combine the orange juice, lime juice, olive oil, parsley, cilantro and honey in a blender and mix until combined. Whisk in the sour cream. Set aside.
In a medium skillet, heat the canola oil over medium heat. Add the seitan mixture and cook until the seitan has browned and the onions are soft.
Assemble the tacos with the seitan mixture, tomatoes, spinach and cheese.
Spoon the citrus dressing over the tacos. Alternatively, because it is very liquid, you can also coat the cooked seitan mixture with the desired amount of dressing before taco assembly.
Notes
I used a thyme flavored honey which added to the herby flavor of the dressing.
Make sure the jalapeno is actually spicy. This dish is better with a little kick!
CAULIFLOWER AND RED ONION TACOS
This also comes from Martha Rose Shulman in The New York Times cooking e-newsletter. Martha wrote, “Vegetables bathed in vinegar are typical condiments in Mexico, but you can bring them to the center of the plate as a filling for a taco. If you want spice, add the chipotle, or garnish with some salsa. If salt is an issue, use ranchero rather than cotija cheese.” Yield: 6 servings; Time: About 45 minutes.
This was also featured in “Tacos for the Holidays” and can be viewed online here.
Ingredients
1 large or 2 small or medium cauliflowers, broken into florets (about 6 cups)
1 red onion, cut in half lengthwise, then sliced crosswise across the grain
1 to 2 garlic cloves (to taste), minced
1/4 cup chopped cilantro
2 tablespoons capers, drained and rinsed
1/4 cup white wine vinegar or Champagne vinegar (to taste)
3 tablespoons extra virgin olive oil
Salt and freshly ground pepper
1 or 2 chipotle chilies in adobo or pickled jalapeños, drained and thinly sliced (optional)
12 corn tortillas
1 romaine heart, cut crosswise in thin strips (chiffonade)
3 ounces cotija or ranchero cheese
Preparation
Step 1
Place the cauliflower and onion in a steaming basket over 1 inch of boiling water. Cover and steam 1 minute. Lift the lid for 15 seconds, then cover again and steam for 5 to 8 minutes, until the cauliflower is tender. Refresh with cold water and drain on paper towels.
In a large bowl, mix together the garlic, cilantro, capers, vinegar and olive oil. Season with salt and pepper. Add the cauliflower and onion and toss together. Marinate, stirring from time to time, for 30 minutes if possible before serving. For an added kick, stir in the chili or chilies. Transfer the mixture to a skillet and heat through over medium heat.
Warm the tortillas. Top with the marinated vegetables and a handful of romaine, sprinkle on the cheese and serve.
Tip
Advance preparation: You can make the cauliflower and onion mixture up to a day ahead, but omit the cilantro until shortly before serving so that its color doesn't fade. The filling keeps well in the refrigerator for up to 5 days.
CRUNCHY BLACK BEAN TACOS
This comes from The Kitchn’s e-newsletter. If you haven’t signed up for The Kitchn’s e-newsletter yet, I highly recommend that, as well as its sibling site, Apartment Therapy.
This recipe serves 3 to 4, or makes 8 tacos; Prep Time: 10 minutes; Total Time: 30 minutes and can be found online by clicking here.
2 cups cooked black beans
1/2 cup minced red onion
2 tablespoons minced fresh cilantro
1/2 teaspoon ground cumin
1 teaspoon paprika
Pinch of salt
4 to 6 ounces (1 heaping cup) grated Pepper Jack cheese
2 tablespoons vegetable or canola oil
8 corn tortillas
Toppings
Avocado
Hot sauce
Salsa
Sour cream
In a medium bowl, add beans along with red onion, cilantro, cumin, and paprika. Add a pinch of salt and lightly mash all the ingredients together. Grate the cheese and have it ready as well.
In a large, nonstick or cast-iron skillet, add the 2 tablespoons oil and heat over medium-high heat. Add one corn tortilla at a time and let each get hot in the oil for a few seconds. Then add about 1/4 cup of the bean filling to one half of the tortilla. Top with a sprinkle of grated cheese. Try not to overfill the tacos, or you might have issues flipping them without losing filling.
Using a spatula, carefully fold the other half of the tortilla over to form a shell. Press down lightly on the tortilla so it holds its shape. If some cheese spills out, don’t worry — it will get crispy and delicious.
As the first taco cooks, move it to the side and begin a second one. Depending on the size of your pan, you can cook two or three tacos at once. A griddle will hold even more.
Cook each taco until they are nicely browned and crispy, about 3 minutes per side. When flipping the taco to cook on the other side, use a spatula and flip the taco toward the fold so the filling doesn’t fall out. If your pan is very dry between batches, add another drizzle of oil.
Place the cooked tacos in a warm oven while you finish the rest. If the tacos are very greasy, blot them with a paper towel before moving them to the oven.
Serve tacos with toppings like hot sauce, salsa, avocados, and sour cream.
Recipe Notes:
Corn tortillas are resilient to heat. Don’t worry about burning them; they are very sturdy. Just be sure to cook tortillas on each side long enough to get them really crispy.
AMERICAN BBQ TACOS
This is from Vegetarian Times, and begins, “For authentic Southern flavor, top these tacos with prepared coleslaw instead of shredded lettuce.” Yield: Serves 4.
To view this online, click here.
Ingredients:
BBQ Sauce
1 1/2 Tbs. ketchup
1 Tbs. vegetarian Worcestershire sauce
1/2 tsp. honey
1/8 tsp. hot sauce, or more to taste
Tacos
1 1/2 Tbs. vegetable oil
1 cup sliced button mushrooms
1/2 cup diced green bell pepper
1/2 cup shredded carrots
1 cup soy crumbles, such as Lightlife Gimme Lean
4 6-inch corn or flour tortillas, warmed
2 Tbs. chopped red onion
1/3 cup grape tomatoes, halved
1/2 cup shredded Romaine lettuce
1/2 cup shredded cheddar cheese
1 Tbs. pickle relish, optional
Instructions:
To make BBQ Sauce: Combine all ingredients in bowl.
To make Tacos: Heat oil in nonstick skillet over medium heat. Add mushrooms, bell pepper, and carrots, and cook 3 minutes, or until vegetables are softened, stirring halfway through. Add soy crumbles and 2 Tbs. BBQ Sauce. Cook 8 minutes, or until soy crumbles are browned.
Fill tortillas with soy crumble mixture. Top with red onion, tomatoes, lettuce, cheese, and relish, if desired. Serve with BBQ Sauce.
Nutrition Information: Calories: 178; Protein: 12 g; Total Fat: 10 g; Saturated Fat: 3.5 g; Carbohydrates: 10 g; Cholesterol: 15 mg; Sodium: 409 mg; Fiber: 3 g; Sugar: 4 g
