Taco Tuesday

It's time for another Taco Tuesday. Today's offerings include Crispy Vegetarian Tacos and Vegetarian Mushroom Tacos. Enjoy!

MOCHA DESSERT TACOS

I found this, along with five other taco recipes, on the Runner’s World website (posted on June 26, 2018), though it’s originally from the Prevention test kitchen.

This recipe begins, “These blueberry-pancake taco shells are made from whole wheat flour for extra heart-healthy magnesium (a mineral the typical American diet falls short on).”

Serves: 6; Prep Time: 5 minutes; Total Times: 25 minutes

This can be found at https://www.runnersworld.com/nutrition-weight-loss/a21946015/healthy-taco-recipes/. They were originally from: Prevention US.

Ingredients

4 oz dark chocolate, finely chopped

1 tsp instant espresso powder or coffee granules

2 medium bananas

3 large eggs

1 c blueberries

1/2 c whole wheat flour

2 tsp whole milk

1/2 tsp baking powder

1/4 tsp kosher salt

2 tsp canola oil

2 c berries (such as blueberries and raspberries)

Directions

Microwave chocolate in 15-second bursts in microwave-safe bowl, stirring intermittently, until melted. Stir in espresso powder until smooth.

Puree bananas, eggs, blueberries, flour, milk, baking powder, and salt in blender until smooth.

Heat 1 tsp oil in large nonstick skillet over medium. Dollop 1/4 cup batter into skillet (spread slightly) and cook until top is set, 2 to 3 minutes; flip and cook until golden on bottom, 2 minutes more. Repeat with remaining batter, adding remaining oil as needed.

Fold each pancake and fill with berries. Drizzle with chocolate-coffee sauce.

Per serving: 260 calories, 7 g protein, 36 g carb, 7 g fiber, 18 g sugars (9 g added sugars), 11 g fat, 4.5 g sat fat, 94 mg cholesterol, 163 mg sodium

CRISPY VEGETARIAN TACOS

This yummy taco recipe comes from Kraft, and begins, “Make next Monday the most delicious meat-free Monday ever with these Crispy Vegetarian Tacos. Explore the recipe to learn more about these tasty tacos.” Of course, you can also use this for Taco Tuesday!

Prep Time: 25min.; Total Time: 25min.; Servings: 6 servings, 2 tacos each

To view this recipe online, click here.

Ingredients

1 Tbsp. oil

1 Tbsp. KRAFT Zesty Italian Dressing

1/2 cup chopped onions

1-1/2 cups frozen whole kernel corn

1 can (15 oz.) black beans, rinsed

12 TACO BELL® Crunchy Taco Shells, warmed

2 cups shredded iceberg lettuce

1 tomato, seeded, finely chopped

2 green onions, chopped

1 cup KRAFT Mexican Style Shredded Four Cheese with a TOUCH OF PHILADELPHIA

Directions

Heat oil and dressing in large skillet on medium-high heat. Add onions; cook and stir 5 min. or until lightly browned. Add corn; cook 2 min., stirring occasionally. Stir in beans; cook and stir 1 to 2 min. or until mixture is heated through.

Fill taco shells with lettuce, bean mixture and remaining ingredients.

QUINOA TACO MEAT

This comes from Wendy Polisi’s website, which is full of wonderful recipes. You really should check it out. Go ahead, I’ll wait…

Anyway, Wendy wrote, “Think vegetarian tacos mean sacrificing on taste? Think again! This Quinoa Taco Meat is so delicious that even meat eaters will love it! It is the best vegetarian taco meat substitute I have found.”

Prep Time: 15 mins; Cook Time: 15 mins; Total Time: 30 mins

To view this yummy taco recipe on Wendy’s site, click here.

Ingredients

1 teaspoon coconut oil

1 onion chopped fine

1 tablespoon minced garlic

2 tablespoons chili powder

1 teaspoon ground coriander

1 teaspoon ground cumin

1/4 teaspoon chipotle chili powder

1 teaspoon salt

3 tablespoons tomato paste

1 package Beyond Meat crumbles

1 1/2 cups cooked quinoa

3/4 cup vegetable broth

1 tablespoon apple cider vinegar

8 organic taco shells

For serving: lettuce tomatoes, avocado or guacamole, sour cream or Greek yogurt (dairy or non-dairy)

Instructions

Heat coconut oil in a large skillet over medium heat. Add onion, and cook until tender, about 8 to 10 minutes. Add garlic, chili powder, coriander, cumin, chipotle chili powder and salt and cook for one minute longer. Add tomato paste and stir for 1 minute. Add beyond meat crumbles and quinoa and cook for two minutes. Add in broth and apple cider vinegar. Cook for 5 to 7 minutes, until the liquid has partially cooked off.

Heat taco shells according to package directions and serve with lettuce, tomatoes, avocado or guacamole and sour cream or Greek yogurt.

CHICKPEA TACOS

This comes from the March 2008 issue of Vegetarian Times, page 36. It begins, “Turns out, tacos don’t have to be hot to be delicious. The chickpea-avocado mash used as a filling here is prepared and served at room temperature. (It makes a great sandwich spread as well.) Because the fat content of taco shells can vary, look for brands that contain approximately 6 grams or fewer per shell.” Serves 4 in 30 minutes or less.

To view this online, click here.

1 avocado, peeled, pitted, and diced

1 15-oz. can chickpeas, rinsed and drained

3 Tbs. chopped cilantro

4 tsp. fresh lime juice

1 clove garlic, minced (1 tsp.)

8 corn taco shells

2 cups baby salad greens

1 cup prepared salsa (medium or hot)

1/2 cup nondairy sour cream

Place avocado in small bowl, and mash with fork. Stir in chickpeas, cilantro, lime juice, and garlic; season with salt and pepper.

Set taco shells in napkin-lined basket. Place salad greens, salsa, and sour cream in separate bowls, and set out alongside chickpea-avocado mash.

To serve, let each person build their own taco by filling each shell with 1/4 cup chickpea-avocado mash, some greens, salsa, and sour cream.

nutritional information Per Serving (2 tacos): Calories: 402; Protein: 11 g; Total Fat: 19 g; Saturated Fat: 4 g; Carbohydrates: 51 g; Cholesterol: 0 mg; Sodium: 800 mg; Fiber: 10 g; Sugar: 2 g; Vegan; Gluten-Free

VEGETARIAN TACO SOUP IN THE CROCKPOT

I'm really not sure whether to post this on Taco Tuesday with the taco recipes or on a soup day. It fits perfectly with both.

This comes from Jolinda Hackett, who wrote for The Spruce Eats. She wrote, “I love Mexican food. Or, perhaps it's more accurate to say I love Mexican-American food. Or rather, I love both! This vegetarian taco soup recipe isn't going to win any awards of authenticity, but it's quick to prepare (you really just dump everything in the crockpot), easy, high-protein, nearly fat-free, and deliciously satisfying. Plus, it's a great vegetarian and vegan option for families on a budget. Keep it vegan by omitting the optional cheese and sour cream toppings, or use dairy-free and vegan substitutes.” Prep Time: 5 minutes; Cook Time: 480 minutes (8 hours); Total Time: 485 minutes; Yield: 6 servings as a main dish

To view this online, click here.

Ingredients

1 can corn kernels, drained

1 can kidney beans or navy beans, drained

1 can pinto beans, drained

1 can black beans, drained

1 7-ounce can green chiles (optional - you may want to omit this if you're cooking for kids)

1 14-ounce can stewed tomatoes (Mexican-style is best, if you can find it) - do not drain

1 package taco seasoning mix

1/4 tsp cumin

3/4 tsp onion powder

1/2 teaspoon salt

1/2 tsp garlic powder

Optional garnishes:

tortilla chips or corn chips

grated cheese

chopped green onions

fresh chopped cilantro

Preparation

Cook on low crockpot setting for 8-10 hours.

If you're in a hurry, you can also set this on high in the crockpot for 3 hours.

Top each bowl of soup with optional garnishes to serve: cheese, a dollop of sour cream, some tortilla chips or corn chips and fresh chopped cilantro or green onions.

This is a thicker soup, similar to a stew. To thin it out, you can add a little vegetable broth or soy milk, if you like.

VEGETARIAN MUSHROOM TACOS

This was on the Runner’s World website (posted September 27, 2012), and begins, “Get the flavors of Tacos al Pastor, minus the meat...

“Back when I first became a vegetarian, I thought about meat all the time. I missed it. So I pulled the classic rookie-vegetarian move of trying to recapture the magic of my favorite meals through a steady intake of Chik Nuggets, Tofu Pups, and other dubious miracles of modern culinary science. Imitation meat products (well, and 'newly minted vegetarian smugness') were the staples of my new diet—a lifestyle I later learned goes by the glamorous name of 'junk-food vegetarianism.' Ah, the folly of herbivorous youth.

“Now, after more than 10 years off the meat wagon, I don’t fantasize about meat—or even unhealthy tofu substitutes—at all. I’ve found that some of the 'meatier' vegetarian meals can be made almost entirely from plants, eliminating the need for overly processed soy.

“That’s why I love these mushroom tacos. They have the rich flavor of a slow-cooked pork taco and a satisfying meaty texture. But unlike with pork, mushrooms start out tender and only take about 10 minutes or so on the stove. Plus mushrooms are cholesterol-free, fat-free, full of vitamins, and are rumored to have mystical cancer-fighting properties. It's hard to go wrong when you throw “cancer-fighting” into the mix.

“My partner invented this recipe based on the seasonings that go into Tacos al Pastor. Minus the pineapple and coke, but if you want to experiment with those too, knock yourself out. It's a fast and filling recipe that’s super easy to make for a large crowd.”

Recipe feeds 2-3 runners; Time needed: 30-45 minutes

View this online at https://www.runnersworld.com/nutrition-weight-loss/a20787900/recipe-vegetarian-mushroom-tacos/.

Ingredients

Pound of scrubbed assorted mushrooms (creminis and portabellos work well)

1 yellow onion

2 cloves garlic

6 small corn tortillas

1 orange

1 lime

1 teaspoon cumin

2 teaspoons dark chili powder

1 teaspoon oregano

3 tablespoons extra virgin olive oil

Salt to taste

Cilantro

Directions

Dice up one onion, setting aside three tablespoons for onion topping. Cut mushrooms into large chunks.

Heat oil in a large skillet over medium high-heat. Add onions and mushrooms and sauté for about 10 minutes until onions are tender and mushrooms begin to brown.

Mince garlic. Juice orange and lime. Reserve two wedges of lime.

Add garlic, cumin, oregano, and chili powder to onions and mushroom.

Saute for 30 seconds until garlic is aromatic, then add orange and lime juice, along with about a teaspoon of salt.

Cook for two to three minutes until the juice reduces.

Heat tortillas individually in a dry pan on the stove or all together wrapped in a towel in the microwave.

Spoon mushroom mix into tortillas and garnish with reserved raw onion and chopped cilantro. Enjoy!