It's time for another Taco Tuesday, which is fine, as far I'm concerned.
In a way, it's kind-of funny that I love tacos as much as I do, considering I never ate 'em until we moved to Florida when I was 17. At that point, the only way my mother would make tacos with with the crispy taco shells, crumbled hamburger, tomatoes, cheese, and lettuce. While those were definitely yummy, and a little exotic (compared to non-taconess), it's nice to be able to have a variety of stuff in one's tacos, especially since I'm now a vegetarian.
Anywho, all this to bring you this week's offerings of six vegetarian tacos, including Easy and Warm Farmstand Chili Tacos, Black Bean Tacos with Avocado and Spicy Onions, and Spicy Black Bean and Corn Tacos. Enjoy!
VEGAN POTATO TACOS (TACOS DE PAPA)
This is from Brittany Mueller, who runs I Love Vegan with her other half, William. The recipe begins, “This recipe has overhauled my taco game,” while writing, “Crispy fried tacos filled with smoky cumin-spiced potatoes, pico de gallo, avocado, tomato, and cilantro. Super easy and insanely delicious!”
Prep Time: 10 minutes; Cook Time: 30 minutes; Total Time: 40 minutes; Yield: 10 tacos
You can check out this recipe on their site at https://www.ilovevegan.com/vegan-potato-tacos-tacos-de-papa/. And while you’re there, be sure to sign up for their email updates. You won’t regret it!
Ingredients
1.5 lbs (1/2 bag) of The Little Potato Company’s Little Charmers (Creamer potatoes), halved
Salted water, for boiling potatoes
2 tbsp vegan butter or olive oil
3 cloves garlic, minced
1/2 tsp ground cumin
1 tsp salt
Black pepper, to taste
2 tbsp adobo sauce (from a can of chipotle peppers)
8–12 corn tortillas
Canola or sunflower oil, for frying tortillas
To serve: pico de gallo (salsa fresca), sliced avocado, chopped tomato, cilantro, and lime wedges
Directions
Add halved potatoes to a large pot of cold, salted water. Bring to a boil over high heat. Boil for 10-15 minutes, or until potatoes are tender. Drain.
Heat vegan butter or olive oil in a frying pan over medium heat. Add minced garlic and cook for 1 minute. Add drained potatoes and cook, stirring occasionally, for 5 minutes.
Add cumin, salt, black pepper, and adobo sauce. Stir well. Cook for about 5 minutes.
Mash 1/3-1/2 of the potatoes and mix well. Taste and adjust seasoning. Set aside.
Prep your desired toppings before frying corn tortillas.
In a large frying pan, heat a generous amount of oil over medium-high heat (1/4” deep.) Allow plenty of time for the oil to get up to temperature (if the oil isn’t hot enough your tacos will be greasy.) Add 1-2 corn tortillas (don’t crowd the pan) and fry for 20-30 seconds. Flip tortillas and fold them roughly in half, fry for 15-20 seconds, flip and fry the other side for 15-20 seconds (until both sides are golden brown.) Drain on a cooling rack with an absorbent kitchen towel (or paper towel) underneath to absorb excess oil.
While tacos are still hot, gently spread them open, add 1/4-1/3 cup potato filling. Top with pico de gallo, fresh avocado, chopped tomato, and cilantro. Serve with a wedge of lime.
Notes:
Crispy Tortilla Frying Tip:
Adjust the heat as needed. If the oil isn’t hot enough the tacos shells will cook too slowly and absorb excess oil. If the oil is too hot, the tortillas will get crisp too quickly and you’ll struggle to fold them over to make the classic crispy taco shell shape.
You don’t need much oil, about 1/4 inch in the pan will do. Add more as needed. To save on oil, use a smaller pan for frying.
Use tongs to flip and fold tortillas while frying.
EASY AND WARM FARMSTAND CHILI TACOS
This is from Stephanie Lang, MS, RDN, CDN, who wrote for VeryWellFit. Stephanie wrote, “These chili tacos offer a rainbow of color—red (tomato), orange (sweet potato), yellow (summer squash), green (zucchini, green olives), and purple (pinto beans, red onion)—all from plant-based ingredients, making for an antioxidant-rich Mediterranean-style meal.
“All the ingredients get mixed together and baked in the oven, allowing for a relatively hands-off cooking experience. The finely chopped green olives add umami, a meat-like savoriness to the recipe. Use umami-enhancing ingredients like mushrooms, soy sauce, miso, tomato paste and olives to deepen the flavor of vegetarian dishes.
“Pinto beans provide the main source of protein in these tacos. Make this dish on Meatless Monday, or any day of the week, for a plant-based family favorite.”
Prep Time: 30 minutes; Cook Time: 30 minutes; Total Time: 60 minutes; Servings: 6 (2 tacos each).
To view this online, click here.
Note:This recipe adheres to recipe guidelines and cancer prevention recommendations outlined by the American Institute for Cancer Research.
Ingredients
1 medium zucchini, cubed
1 medium yellow squash, cubed
1 small sweet potato, peeled and cubed
1 medium jalapeno, de-seeded and finely chopped
1/2 medium red onion, chopped
2 tablespoons olive oil
1 tablespoon chili powder, divided
1/2 cup green olives, rinsed and finely chopped
1, 14.5 ounce can diced tomatoes
1, 15-ounce can pinto beans, drained and rinsed
1/4 cup chopped cilantro
salt and pepper to taste
12 6-inch corn tortillas
6 tablespoons non-fat plain Greek yogurt or sour cream (1/2 tablespoon per taco)
Preparation
Heat oven to 400 F.
Mix together the zucchini, squash, sweet potato, jalapeno, and red onion with the olive oil and half the chili powder and place on a baking sheet. Bake for 15 minutes, then toss with a spatula.
Add the green olives, diced tomatoes, and pinto beans to the vegetable mixture with the remaining chili powder and bake for another 10 to 15 minutes, until everything is heated through and the vegetables are tender.
Stir in the cilantro. Add salt and pepper to taste.
Warm the tortillas by wrapping in a clean towel and microwaving for 15 to 30 seconds, or heat individually over a flame on the stove top.
Spoon the vegetable-bean mixture into the tortillas and serve with extra cilantro and a dollop of sour cream or Greek yogurt.
Ingredient Variations and Substitutions
If any of the vegetables or beans in this recipe are not your cup of tea (or chili), you can easily replace them with a food that you prefer. Perhaps you'll want to swap the pinto beans for chickpeas. Chickpeas are nutritionally similar to pinto beans, with the exception of being higher in vitamin A, calories and omega-6 fatty acids, and lower in omega-3 fatty acids.
Try using plain Greek yogurt as a substitute for sour cream; it has a similar consistency and flavor but contains more protein.
Cooking and Serving Tips
Make enough of this recipe and serve it differently for 5 tasty meals! Try the tacos one night, a warm bowl of chili the next, and Tex Mex migas for a flavorsome and colorful breakfast. On the weekend, enjoy leftovers piled onto a whole grain roll (like a sloppy joe) or served cold atop greens for a salsa-like touch to your favorite salad.
Chili can be stored in the freezer for 4 to 6 months. Scoop your leftover chili into an airtight container, write the packaged and use-by dates on the top, and store. Not only will you have a quick meal to defrost and heat up in the future, but you can revisit your delicious farmstand seasonal vegetables in the winter and spring.
BLACK BEAN TACOS WITH AVOCADO AND SPICY ONIONS
This is from Melissa Clark in The New York Times cooking e-newsletter. Melissa wrote, “Spicy pickled onions add brightness and tang to these hearty black bean tacos. The filling is a bit like chili but without the tomato, and perfect to wrap up in a tortilla. You can make the black beans up to 5 days ahead; they even freeze well. Then just warm them up, along with the tortillas, right before serving. The spicy onions will last for weeks in the fridge. Use them on everything: soups, salads, even grilled cheese sandwiches.”
Yield: 4 servings; Time: 45 minutes
This was featured in “The Meat-Lover’s Guide to Eating Less Meat”, and can be viewed online at https://cooking.nytimes.com/recipes/1020744-black-bean-tacos-with-avocado-and-spicy-onions.
Ingredients
For the Spicy Onions:
1 lime
1 small red onion or large shallot, thinly sliced
1 jalapeño, seeded and thinly sliced
Large pinch of fine sea salt
Small pinch of granulated sugar
For the Black Beans
2 tablespoons olive oil, plus more as needed
1 large onion, chopped
1/2 cup diced red or green bell pepper
2 garlic cloves, minced
1 jalapeño, seeded and minced
1 tablespoon tomato paste
1/2 tablespoon chili powder
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
2 (15-ounce) cans black beans, drained and rinsed
Fine sea salt
Corn tortillas, warmed
1 avocado, peeled, pitted and sliced
Fresh cilantro, salsa and sour cream, for garnish (optional)
Preparation
Make the spicy onions: Squeeze the lime into a bowl and add the onion or shallot, jalapeño, salt and sugar to the juice. Set aside while you make the black beans.
Prepare the beans: Heat a large skillet, then add 2 tablespoons oil. When oil is hot, add the onion and bell pepper and sauté until soft and golden, about 10 minutes. If the pan looks dry, drizzle in a little more oil.
Add the garlic and jalapeño and sauté until fragrant, 1 minute. Stir in tomato paste, chili powder, oregano and cumin, and sauté until fragrant. Add the beans and a few large pinches of salt and let simmer until the flavors meld, about 15 minutes.
Taste and add more salt, chili powder and oregano to taste. Serve beans with tortillas and avocado and top with the pickled onions and jalapeño and some of their liquid, adding any of the garnishes you like.
SWEET THAI PEANUT CAULIFLOWER TACOS
This came from the Vegetarian Times website, and starts, "The combination of savory and sweet paired with crispy cauliflower is also a win-win at any party. This is my husband, David’s, absolute favorite recipe in the book, and he has tried them all!"
Reprinted on the Vegetarian Times website with permission from Epic Vegan © 2019. Makes 4 servings.
Ingredients:
Sweet Thai Chili Sauce
1 cup packed organic light brown sugar
1/2 cup water, divided
1/4 cup rice vinegar
2 cloves garlic, minced
1/2 teaspoon crushed red pepper flakes
2 tablespoons cornstarch
1 tablespoon ketchup
Taco Sauce
1 batch Sweet Thai Chili Sauce
1/4 cup creamy peanut butter
For Cauliflower:
Canola oil
1 cup all-purpose flour
1 cup stone-ground yellow cornmeal or polenta
1/4 cup cornstarch
1 teaspoon sea salt
1/2 teaspoon black pepper
1 1/2 cups seltzer water
1 head cauliflower, cut into tiny florets (see Tip)
For Tacos:
8 small (6-inch) soft taco shells, warmed (see Tip)
1 cup shredded carrots
1 cup shredded red cabbage
2 scallions, chopped (optional)
Cocktail peanuts, crushed (optional)
White sesame seeds (optional)
Ingredients:
Thai Chili Sauce
In a small saucepan, combine the brown sugar, 1/4 cup of the water, rice vinegar, garlic, and crushed red pepper. Bring to a boil, then reduce to a simmer for 5 minutes, or until the sugar has completely dissolved.
In a small bowl, whisk together the cornstarch and remaining 1/4 cup water to create a slurry. Whisk the slurry into the saucepan until well combined. Simmer for 2 to 4 minutes, until thickened.
Whisk in the ketchup and transfer to a serving dish or use as needed in a recipe. Store in a sealed container in the refrigerator for up to 5 days. Yield: 1 cup
Tacos
To make the sauce: In a small saucepan whisk together the Thai chili sauce and peanut butter. Bring to a simmer and heat for 2 to 5 minutes, or until all the peanut butter has mixed in and the sauce is smooth and creamy. Remove from the heat and set aside.
To make the cauliflower: In a wok or large saucepan, pour 3 inches of canola oil. Heat the oil 350°F when tested with a candy thermometer or a drop of batter bubbles up to the top and fries quickly. Line a plate with paper towels.
In a medium bowl, whisk together the flour, cornmeal or polenta, cornstarch, salt, and pepper. Slowly whisk in the seltzer water until well combined and a thick batter forms.
Working in 2 batches, transfer half of the cauliflower florets to the batter. Mix around until all the pieces are fully coated. Using tongs, shake off excess batter and carefully transfer battered cauliflower pieces, 1 at a time, into the frying oil.
Fry in small batches for 4 to 6 minutes, or until golden brown. Use a slotted spoon to transfer the cauliflower to the paper towel–lined plate. Repeat with the remaining cauliflower.
When all the cauliflower has been fried, transfer it to a large bowl and toss with the peanut-chili sauce.
To build the tacos: Start with a warm tortilla, 2 tablespoons (about 14 g) carrot, 2 tablespoons cabbage, 6 to 8 coated cauliflower florets, and a sprinkle of scallions, peanuts, and sesame seeds (if using). Serve warm.
Tip
It’s important for these florets to be small so that several can fit on a taco. To make them the size of 1 or 2 marbles, completely remove the stem and cut the floret into smaller florets. Before you fry the cauliflower, warm the taco shells by setting them on a baking sheet (overlapping is okay) and placing in 200°F oven until time to build the tacos.
VEGGIE BEAN TACOS
This comes from Taste of Home, and begins with this note from Tonya Burkhard (Davis, Illinois), " In the summer when fresh corn and just-picked tomatoes are in season, authentic Mexican dishes like this leave you always wanting that next bite. My personal preference is to serve them with a slice of lime to squeeze over the avocado."
Prep Time: 20 minutes; Cook Time: 20 minutes; Makes: 6 servings
View this online at https://www.tasteofhome.com/recipes/veggie-bean-tacos/.
Ingredients
2 cups fresh corn
2 tablespoons canola oil, divided
4 medium tomatoes, seeded and chopped
3 small zucchini, chopped
1 large red onion, chopped
3 garlic cloves, minced
1 cup black beans, rinsed and drained
1 teaspoon minced fresh oregano or 1/4 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon pepper
12 corn tortillas (6 inches), warmed
3/4 cup shredded Monterey Jack cheese
1/4 cup salsa verde
1 medium ripe avocado, peeled and thinly sliced
Reduced-fat sour cream, optional
Directions
In a large skillet, saute corn in 1 tablespoon oil until lightly browned. Remove and keep warm. In the same skillet, saute tomatoes, zucchini and onion in remaining oil until tender. Add garlic; cook 1 minute longer. Stir in the beans, oregano, salt, pepper and corn; heat through.
Divide filling among tortillas. Top with cheese, salsa, avocado and, if desired, sour cream.
SPICY BLACK BEAN AND CORN TACOS
This is from Katherine Sacks, associate food editor at Epicurious. Katherine wrote, "Ripe summer corn is so delicious, so fresh, and so full of flavor, you can enjoy it raw. Filled with black beans, avocado, and raw corn marinated in bright lime juice along with jalapeño, cilantro, and toasted nuts and seeds, these hearty tacos make an easy to cook, easy to eat weeknight dinner."
Yield: 4 servings; Active Time: 45 minutes; Total Time: 45 minutes
To view this online, go to https://www.epicurious.com/recipes/food/views/spicy-black-bean-and-corn-tacos.
Ingredients
1/4 cup hazelnuts, coarsely chopped
1/4 cup raw pumpkin seeds
2 ears of corn, shucked
1 medium jalapeño, seeded, finely chopped
1 teaspoon crushed red pepper flakes
1/4 cup chopped cilantro, plus more for serving
5 tablespoons olive oil, divided
5 tablespoons fresh lime juice, divided, plus lime wedges for serving
1 1/4 teaspoons kosher salt, divided
1 red onion, coarsely chopped
2 (15-ounce) cans black beans, rinsed, drained
1 tablespoon ground cumin
12 small corn tortillas
1/2 cup sour cream
1 large avocado, thinly sliced
Directions
Toast hazelnuts and pumpkin seeds in a medium skillet over medium heat, tossing occasionally, until golden brown, 8–10 minutes.
Meanwhile, slice corn off cobs into a large bowl (you should have about 2 cups kernels). Add toasted nuts and seeds, jalapeño, red pepper, 1/4 cup chopped cilantro, 1/4 cup oil, 3 Tbsp. lime juice, and 1/2 tsp. salt; toss to combine.
Heat remaining 1 Tbsp. oil in a medium skillet over medium. Add onion and cook, stirring, until onion starts to release moisture and turns translucent, 4–5 minutes. Add beans, cumin, 1/3 cup water, and remaining 3/4 tsp. salt. Cover and cook until liquid is reduced and beans soften, about 5 minutes. Uncover, add 1/3 cup water, and use the back of a fork to mash up about half of beans.
Working one at a time, warm tortillas with tongs directly over a gas burner over medium heat, turning often, until lightly charred and puffed in spots, about 45 seconds per side. (Alternatively, wrap tortillas in foil and heat in a 350°F oven until warmed through, or wrap in damp paper towels and microwave in 20-second bursts until warm.) Transfer to a plate and cover with a kitchen towel to keep warm.
Whisk sour cream and remaining 2 Tbsp. lime juice in a small bowl. Fill tortillas with bean mixture, then top with corn salsa, avocado, and cilantro leaves. Drizzle with sour cream mixture and serve with lime wedges alongside.
Do Ahead
Corn salsa and beans can be made 3 days ahead; store separately, cover, and chill. Bring corn salsa to room temperature. Reheat beans in skillet before serving.
Cooks' Note
When ripe, fresh corn is unavailable, cook ears in boiling salted water until bright yellow and tender, about 6 minutes. Let cool and continue with recipe.
Showing posts with label Vegan Potato Tacos. Show all posts
Showing posts with label Vegan Potato Tacos. Show all posts
Tuesday, September 29, 2020
Tuesday, August 25, 2020
Taco Tuesday
It's time for another Taco Tuesday. Yay! Today's yummy tacos recipes include Buffalo Cauliflower Tacos with Greek Yogurt Ranch and Spicy Grilled Tempeh Tacos with Frijoles Molidos and Homemade Sour Cream. Enjoy!
SPICY GRILLED TEMPEH TACOS WITH FRIJOLES MOLIDOS AND HOMEMADE SOUR CREAM [VEGAN, GLUTEN-FREE]
This recipe comes from OneGreenPlanet, and is Dairy Free; Gluten-free; Vegan; Wheat Free.
To view this online, click here.
Ingredients
For the Tempeh and Tacos:
Tempeh, as needed
Spicy bean paste, as needed
Tortillas (gluten-free if necessary)
Pico de gallo
Guacamole
For the Frijoles:
6 cloves roasted garlic
4-5 cups cooked red beans
1 teaspoon sea salt
2 teaspoons cumin
Juice of 2 limes
1 teaspoon olive oil
1/4 teaspoon cayenne or chipotle
1/2 teaspoon smoked paprika
For the Sour Cream
1 cup raw, pre-soaked cashews
1 cup rejuvelac (see notes)
1/2 teaspoon coarse sea salt
Preparation
Brush the tempeh with the bean paste and then grill.
Lightly grill tortillas for about 30 seconds/side.
To make the sour cream, put all ingredients in a high-speed blender and run until very smooth. Then set out in a covered glass container to culture for at least 24 hours. Taste for sourness. Colder climates will require more time. 24 hours at 85°F is about perfect. Refrigerate until thickened.
To make the beans, roast your garlic or pan fry them whole in a skillet until brown. Then cook the beans a minute or two longer than normal, drain, but reserve your bean juice.
Mash the garlic cloves with a fork, then add the beans and spices over low heat. Allow them to simmer for a couple minutes while you go to work with a potato masher. Add the lime juice, olive oil, and bean juice to keep the mixture soft and workable.
Assemble tacos and add pico de gallo and guacamole.
Notes:
Rejuvelac is a fermented liquid you can buy online or make at home.
VEGAN POTATO TACOS (TACOS DE PAPA)
This is from Brittany Mueller, who runs I Love Vegan with her other half, William. The recipe begins, “This recipe has overhauled my taco game,” while writing, “Crispy fried tacos filled with smoky cumin-spiced potatoes, pico de gallo, avocado, tomato, and cilantro. Super easy and insanely delicious!”
Prep Time: 10 minutes; Cook Time: 30 minutes; Total Time: 40 minutes; Yield: 10 tacos
You can check out this recipe on their site at https://www.ilovevegan.com/vegan-potato-tacos-tacos-de-papa/. And while you’re there, be sure to sign up for their email updates. You won’t regret it!
Ingredients
1.5 lbs (1/2 bag) of The Little Potato Company’s Little Charmers (Creamer potatoes), halved
Salted water, for boiling potatoes
2 tbsp vegan butter or olive oil
3 cloves garlic, minced
1/2 tsp ground cumin
1 tsp salt
Black pepper, to taste
2 tbsp adobo sauce (from a can of chipotle peppers)
8–12 corn tortillas
Canola or sunflower oil, for frying tortillas
To serve: pico de gallo (salsa fresca), sliced avocado, chopped tomato, cilantro, and lime wedges
Directions
Add halved potatoes to a large pot of cold, salted water. Bring to a boil over high heat. Boil for 10-15 minutes, or until potatoes are tender. Drain.
Heat vegan butter or olive oil in a frying pan over medium heat. Add minced garlic and cook for 1 minute. Add drained potatoes and cook, stirring occasionally, for 5 minutes.
Add cumin, salt, black pepper, and adobo sauce. Stir well. Cook for about 5 minutes.
Mash 1/3-1/2 of the potatoes and mix well. Taste and adjust seasoning. Set aside.
Prep your desired toppings before frying corn tortillas.
In a large frying pan, heat a generous amount of oil over medium-high heat (1/4” deep.) Allow plenty of time for the oil to get up to temperature (if the oil isn’t hot enough your tacos will be greasy.) Add 1-2 corn tortillas (don’t crowd the pan) and fry for 20-30 seconds. Flip tortillas and fold them roughly in half, fry for 15-20 seconds, flip and fry the other side for 15-20 seconds (until both sides are golden brown.) Drain on a cooling rack with an absorbent kitchen towel (or paper towel) underneath to absorb excess oil.
While tacos are still hot, gently spread them open, add 1/4-1/3 cup potato filling. Top with pico de gallo, fresh avocado, chopped tomato, and cilantro. Serve with a wedge of lime.
Notes:
Crispy Tortilla Frying Tip:
Adjust the heat as needed. If the oil isn’t hot enough the tacos shells will cook too slowly and absorb excess oil. If the oil is too hot, the tortillas will get crisp too quickly and you’ll struggle to fold them over to make the classic crispy taco shell shape.
You don’t need much oil, about 1/4 inch in the pan will do. Add more as needed. To save on oil, use a smaller pan for frying.
Use tongs to flip and fold tortillas while frying.
SWEET THAI PEANUT CAULIFLOWER TACOS
This came from the Vegetarian Times website, and starts, "The combination of savory and sweet paired with crispy cauliflower is also a win-win at any party. This is my husband, David’s, absolute favorite recipe in the book, and he has tried them all!"
Reprinted on the Vegetarian Times website with permission from Epic Vegan © 2019. Makes 4 servings.
Ingredients:
Sweet Thai Chili Sauce
1 cup packed organic light brown sugar
1/2 cup water, divided
1/4 cup rice vinegar
2 cloves garlic, minced
1/2 teaspoon crushed red pepper flakes
2 tablespoons cornstarch
1 tablespoon ketchup
Taco Sauce
1 batch Sweet Thai Chili Sauce
1/4 cup creamy peanut butter
For Cauliflower:
Canola oil
1 cup all-purpose flour
1 cup stone-ground yellow cornmeal or polenta
1/4 cup cornstarch
1 teaspoon sea salt
1/2 teaspoon black pepper
1 1/2 cups seltzer water
1 head cauliflower, cut into tiny florets (see Tip)
For Tacos:
8 small (6-inch) soft taco shells, warmed (see Tip)
1 cup shredded carrots
1 cup shredded red cabbage
2 scallions, chopped (optional)
Cocktail peanuts, crushed (optional)
White sesame seeds (optional)
Ingredients:
Thai Chili Sauce
In a small saucepan, combine the brown sugar, 1/4 cup of the water, rice vinegar, garlic, and crushed red pepper. Bring to a boil, then reduce to a simmer for 5 minutes, or until the sugar has completely dissolved.
In a small bowl, whisk together the cornstarch and remaining 1/4 cup water to create a slurry. Whisk the slurry into the saucepan until well combined. Simmer for 2 to 4 minutes, until thickened.
Whisk in the ketchup and transfer to a serving dish or use as needed in a recipe. Store in a sealed container in the refrigerator for up to 5 days. Yield: 1 cup
Tacos
To make the sauce: In a small saucepan whisk together the Thai chili sauce and peanut butter. Bring to a simmer and heat for 2 to 5 minutes, or until all the peanut butter has mixed in and the sauce is smooth and creamy. Remove from the heat and set aside.
To make the cauliflower: In a wok or large saucepan, pour 3 inches (7.5 cm) of canola oil. Heat the oil 350°F (175°C) when tested with a candy thermometer or a drop of batter bubbles up to the top and fries quickly. Line a plate with paper towels.
In a medium bowl, whisk together the flour, cornmeal or polenta, cornstarch, salt, and pepper. Slowly whisk in the seltzer water until well combined and a thick batter forms.
Working in 2 batches, transfer half of the cauliflower florets to the batter. Mix around until all the pieces are fully coated. Using tongs, shake off excess batter and carefully transfer battered cauliflower pieces, 1 at a time, into the frying oil.
Fry in small batches for 4 to 6 minutes, or until golden brown. Use a slotted spoon to transfer the cauliflower to the paper towel–lined plate. Repeat with the remaining cauliflower.
When all the cauliflower has been fried, transfer it to a large bowl and toss with the peanut-chili sauce.
To build the tacos: Start with a warm tortilla, 2 tablespoons (about 14 g) carrot, 2 tablespoons (about 9 g) cabbage, 6 to 8 coated cauliflower florets, and a sprinkle of scallions, peanuts, and sesame seeds (if using). Serve warm.
Tip
It’s important for these florets to be small so that several can fit on a taco. To make them the size of 1 or 2 marbles, completely remove the stem and cut the floret into smaller florets. Before you fry the cauliflower, warm the taco shells by setting them on a baking sheet (overlapping is okay) and placing in 200°F (93°C, or gas mark 1/2) oven until time to build the tacos.
BUFFALO CAULIFLOWER TACOS WITH GREEK YOGURT RANCH
This is from Hidden Valley. Prep Time: 15 minutes; Cook Time: 30 minutes; Total Time: 45 minutes; Servings: 2 - 4
To view this online, go to https://www.hiddenvalley.com/recipe/buffalo-cauliflower-tacos-with-greek-yogurt-ranch/.
Ingredients
1 cup Bob's Red Mill 1:1 Gluten-free Baking Flour (or sub white whole wheat flour)
1/2 cup milk
1/2 cup water
1/2 tablespoon lemon pepper
1/4 teaspoon sea salt
1/2 head cauliflower
1/2 cup buffalo sauce
15 oz. can organic sweet kernel corn, rinsed and drained
8 gluten-free corn tortillas (or sub flour ones if you prefer)
1/4 cup chopped cilantro
1 cup mixed greens (or sub chopped red cabbage)
1/4 cup Hidden Valley® Greek Yogurt Ranch
Directions
Preheat oven to 450°F.
Combine the batter ingredients in a medium mixing bowl: flour, milk, water, lemon pepper and sea salt.
Break or cut the cauliflower into small 1 1/2 inch pieces.
Prepare a baking sheet by lining it with aluminum foil and spraying with nonstick spray.
Dip each cauliflower piece into the batter, completely covering it and then shake off any excess batter before laying it on the foil. Repeat for all cauliflower pieces being sure to lay them in a single layer without having them touch each other.
Bake for 15 minutes, then flip them over and bake for another 15 minutes.
Meanwhile, over medium-high heat, cook your sweet kernel corn for approximately 10 minutes. Let it sit and stick to the bottom of the pan periodically so that it caramelizes and gets some of that charred look/flavor. Set aside.
Once the cauliflower is done baking (they should be lightly browned, crispy on the outside, and soft on the inside), put the pieces in a bowl with the buffalo sauce and stir until completely covered.
Assemble your tacos immediately: corn tortillas, buffalo cauliflower, a spoonful of roasted corn, a pinch of diced cilantro and a drizzle of Hidden Valley® Greek Yogurt Ranch.
Note: For safe meat preparation, reference the USDA website.
TASTY LENTIL TACOS
This comes from Taste of Home, and begins with this note from Michelle Thomas (Bangor, Maine), " When my husband's cholesterol numbers rose, I quickly lowered the fat in our family's diet. Finding dishes that were healthy for him and yummy for our five children was a challenge, but this fun taco recipe was a huge hit with everyone."
Note: The recipe originally calls for vegetable or reduced-sodium chicken broth. Since this is a vegetarian blog, I removed the reduced-sodium chicken broth.
Prep Time: 15 minutes; Cook Time: 40 minutes; Makes: 6 servings
View this online at https://www.tasteofhome.com/recipes/tasty-lentil-tacos/.
Ingredients
1 teaspoon canola oil
1 medium onion, finely chopped
1 garlic clove, minced
1 cup dried lentils, rinsed
1 tablespoon chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
2-1/2 cups vegetable or reduced-sodium chicken broth
1 cup salsa
12 taco shells
1-1/2 cups shredded lettuce
1 cup chopped fresh tomatoes
1-1/2 cups shredded reduced-fat cheddar cheese
6 tablespoons fat-free sour cream
Directions
In a large nonstick skillet, heat oil over medium heat; saute onion and garlic until tender. Add lentils and seasonings; cook and stir 1 minute. Stir in broth; bring to a boil. Reduce heat; simmer, covered, until lentils are tender, 25-30 minutes.
Cook, uncovered, until mixture is thickened, 6-8 minutes, stirring occasionally. Mash lentils slightly; stir in salsa and heat through. Serve in taco shells. Top with remaining ingredients.
VEGGIE TACOS
This also comes from Taste of Home, and begins, "These vegetarian tacos are stuffed with a blend of sauteed cabbage, peppers and black beans so filling, you won't miss the meat. Top with avocado, cheese or a dollop of sour cream."
Prep/Total Time: 30 minutes; Makes: 8 tacos
View this online at https://www.tasteofhome.com/recipes/veggie-tacos/.
Ingredients
2 tablespoons canola oil
3 cups shredded cabbage
1 medium sweet red pepper, julienned
1 medium onion, halved and sliced
2 teaspoons sugar
1 can (15 ounces) black beans, rinsed and drained
1 cup salsa
1 can (4 ounces) chopped green chiles
1 teaspoon minced garlic
1 teaspoon chili powder
1/4 teaspoon ground cumin
8 taco shells, warmed
1/2 cup shredded cheddar cheese
1 medium ripe avocado, peeled and sliced
Directions
In a large skillet, heat oil over medium-high heat; saute cabbage, pepper and onion until crisp-tender, about 5 minutes. Sprinkle with sugar.
Stir in beans, salsa, chiles, garlic, chili powder and cumin; bring to a boil. Reduce heat; simmer, covered, until flavors are blended, about 5 minutes.
Serve in taco shells. Top with cheese and avocado.
SPICY GRILLED TEMPEH TACOS WITH FRIJOLES MOLIDOS AND HOMEMADE SOUR CREAM [VEGAN, GLUTEN-FREE]
This recipe comes from OneGreenPlanet, and is Dairy Free; Gluten-free; Vegan; Wheat Free.
To view this online, click here.
Ingredients
For the Tempeh and Tacos:
Tempeh, as needed
Spicy bean paste, as needed
Tortillas (gluten-free if necessary)
Pico de gallo
Guacamole
For the Frijoles:
6 cloves roasted garlic
4-5 cups cooked red beans
1 teaspoon sea salt
2 teaspoons cumin
Juice of 2 limes
1 teaspoon olive oil
1/4 teaspoon cayenne or chipotle
1/2 teaspoon smoked paprika
For the Sour Cream
1 cup raw, pre-soaked cashews
1 cup rejuvelac (see notes)
1/2 teaspoon coarse sea salt
Preparation
Brush the tempeh with the bean paste and then grill.
Lightly grill tortillas for about 30 seconds/side.
To make the sour cream, put all ingredients in a high-speed blender and run until very smooth. Then set out in a covered glass container to culture for at least 24 hours. Taste for sourness. Colder climates will require more time. 24 hours at 85°F is about perfect. Refrigerate until thickened.
To make the beans, roast your garlic or pan fry them whole in a skillet until brown. Then cook the beans a minute or two longer than normal, drain, but reserve your bean juice.
Mash the garlic cloves with a fork, then add the beans and spices over low heat. Allow them to simmer for a couple minutes while you go to work with a potato masher. Add the lime juice, olive oil, and bean juice to keep the mixture soft and workable.
Assemble tacos and add pico de gallo and guacamole.
Notes:
Rejuvelac is a fermented liquid you can buy online or make at home.
VEGAN POTATO TACOS (TACOS DE PAPA)
This is from Brittany Mueller, who runs I Love Vegan with her other half, William. The recipe begins, “This recipe has overhauled my taco game,” while writing, “Crispy fried tacos filled with smoky cumin-spiced potatoes, pico de gallo, avocado, tomato, and cilantro. Super easy and insanely delicious!”
Prep Time: 10 minutes; Cook Time: 30 minutes; Total Time: 40 minutes; Yield: 10 tacos
You can check out this recipe on their site at https://www.ilovevegan.com/vegan-potato-tacos-tacos-de-papa/. And while you’re there, be sure to sign up for their email updates. You won’t regret it!
Ingredients
1.5 lbs (1/2 bag) of The Little Potato Company’s Little Charmers (Creamer potatoes), halved
Salted water, for boiling potatoes
2 tbsp vegan butter or olive oil
3 cloves garlic, minced
1/2 tsp ground cumin
1 tsp salt
Black pepper, to taste
2 tbsp adobo sauce (from a can of chipotle peppers)
8–12 corn tortillas
Canola or sunflower oil, for frying tortillas
To serve: pico de gallo (salsa fresca), sliced avocado, chopped tomato, cilantro, and lime wedges
Directions
Add halved potatoes to a large pot of cold, salted water. Bring to a boil over high heat. Boil for 10-15 minutes, or until potatoes are tender. Drain.
Heat vegan butter or olive oil in a frying pan over medium heat. Add minced garlic and cook for 1 minute. Add drained potatoes and cook, stirring occasionally, for 5 minutes.
Add cumin, salt, black pepper, and adobo sauce. Stir well. Cook for about 5 minutes.
Mash 1/3-1/2 of the potatoes and mix well. Taste and adjust seasoning. Set aside.
Prep your desired toppings before frying corn tortillas.
In a large frying pan, heat a generous amount of oil over medium-high heat (1/4” deep.) Allow plenty of time for the oil to get up to temperature (if the oil isn’t hot enough your tacos will be greasy.) Add 1-2 corn tortillas (don’t crowd the pan) and fry for 20-30 seconds. Flip tortillas and fold them roughly in half, fry for 15-20 seconds, flip and fry the other side for 15-20 seconds (until both sides are golden brown.) Drain on a cooling rack with an absorbent kitchen towel (or paper towel) underneath to absorb excess oil.
While tacos are still hot, gently spread them open, add 1/4-1/3 cup potato filling. Top with pico de gallo, fresh avocado, chopped tomato, and cilantro. Serve with a wedge of lime.
Notes:
Crispy Tortilla Frying Tip:
Adjust the heat as needed. If the oil isn’t hot enough the tacos shells will cook too slowly and absorb excess oil. If the oil is too hot, the tortillas will get crisp too quickly and you’ll struggle to fold them over to make the classic crispy taco shell shape.
You don’t need much oil, about 1/4 inch in the pan will do. Add more as needed. To save on oil, use a smaller pan for frying.
Use tongs to flip and fold tortillas while frying.
SWEET THAI PEANUT CAULIFLOWER TACOS
This came from the Vegetarian Times website, and starts, "The combination of savory and sweet paired with crispy cauliflower is also a win-win at any party. This is my husband, David’s, absolute favorite recipe in the book, and he has tried them all!"
Reprinted on the Vegetarian Times website with permission from Epic Vegan © 2019. Makes 4 servings.
Ingredients:
Sweet Thai Chili Sauce
1 cup packed organic light brown sugar
1/2 cup water, divided
1/4 cup rice vinegar
2 cloves garlic, minced
1/2 teaspoon crushed red pepper flakes
2 tablespoons cornstarch
1 tablespoon ketchup
Taco Sauce
1 batch Sweet Thai Chili Sauce
1/4 cup creamy peanut butter
For Cauliflower:
Canola oil
1 cup all-purpose flour
1 cup stone-ground yellow cornmeal or polenta
1/4 cup cornstarch
1 teaspoon sea salt
1/2 teaspoon black pepper
1 1/2 cups seltzer water
1 head cauliflower, cut into tiny florets (see Tip)
For Tacos:
8 small (6-inch) soft taco shells, warmed (see Tip)
1 cup shredded carrots
1 cup shredded red cabbage
2 scallions, chopped (optional)
Cocktail peanuts, crushed (optional)
White sesame seeds (optional)
Ingredients:
Thai Chili Sauce
In a small saucepan, combine the brown sugar, 1/4 cup of the water, rice vinegar, garlic, and crushed red pepper. Bring to a boil, then reduce to a simmer for 5 minutes, or until the sugar has completely dissolved.
In a small bowl, whisk together the cornstarch and remaining 1/4 cup water to create a slurry. Whisk the slurry into the saucepan until well combined. Simmer for 2 to 4 minutes, until thickened.
Whisk in the ketchup and transfer to a serving dish or use as needed in a recipe. Store in a sealed container in the refrigerator for up to 5 days. Yield: 1 cup
Tacos
To make the sauce: In a small saucepan whisk together the Thai chili sauce and peanut butter. Bring to a simmer and heat for 2 to 5 minutes, or until all the peanut butter has mixed in and the sauce is smooth and creamy. Remove from the heat and set aside.
To make the cauliflower: In a wok or large saucepan, pour 3 inches (7.5 cm) of canola oil. Heat the oil 350°F (175°C) when tested with a candy thermometer or a drop of batter bubbles up to the top and fries quickly. Line a plate with paper towels.
In a medium bowl, whisk together the flour, cornmeal or polenta, cornstarch, salt, and pepper. Slowly whisk in the seltzer water until well combined and a thick batter forms.
Working in 2 batches, transfer half of the cauliflower florets to the batter. Mix around until all the pieces are fully coated. Using tongs, shake off excess batter and carefully transfer battered cauliflower pieces, 1 at a time, into the frying oil.
Fry in small batches for 4 to 6 minutes, or until golden brown. Use a slotted spoon to transfer the cauliflower to the paper towel–lined plate. Repeat with the remaining cauliflower.
When all the cauliflower has been fried, transfer it to a large bowl and toss with the peanut-chili sauce.
To build the tacos: Start with a warm tortilla, 2 tablespoons (about 14 g) carrot, 2 tablespoons (about 9 g) cabbage, 6 to 8 coated cauliflower florets, and a sprinkle of scallions, peanuts, and sesame seeds (if using). Serve warm.
Tip
It’s important for these florets to be small so that several can fit on a taco. To make them the size of 1 or 2 marbles, completely remove the stem and cut the floret into smaller florets. Before you fry the cauliflower, warm the taco shells by setting them on a baking sheet (overlapping is okay) and placing in 200°F (93°C, or gas mark 1/2) oven until time to build the tacos.
BUFFALO CAULIFLOWER TACOS WITH GREEK YOGURT RANCH
This is from Hidden Valley. Prep Time: 15 minutes; Cook Time: 30 minutes; Total Time: 45 minutes; Servings: 2 - 4
To view this online, go to https://www.hiddenvalley.com/recipe/buffalo-cauliflower-tacos-with-greek-yogurt-ranch/.
Ingredients
1 cup Bob's Red Mill 1:1 Gluten-free Baking Flour (or sub white whole wheat flour)
1/2 cup milk
1/2 cup water
1/2 tablespoon lemon pepper
1/4 teaspoon sea salt
1/2 head cauliflower
1/2 cup buffalo sauce
15 oz. can organic sweet kernel corn, rinsed and drained
8 gluten-free corn tortillas (or sub flour ones if you prefer)
1/4 cup chopped cilantro
1 cup mixed greens (or sub chopped red cabbage)
1/4 cup Hidden Valley® Greek Yogurt Ranch
Directions
Preheat oven to 450°F.
Combine the batter ingredients in a medium mixing bowl: flour, milk, water, lemon pepper and sea salt.
Break or cut the cauliflower into small 1 1/2 inch pieces.
Prepare a baking sheet by lining it with aluminum foil and spraying with nonstick spray.
Dip each cauliflower piece into the batter, completely covering it and then shake off any excess batter before laying it on the foil. Repeat for all cauliflower pieces being sure to lay them in a single layer without having them touch each other.
Bake for 15 minutes, then flip them over and bake for another 15 minutes.
Meanwhile, over medium-high heat, cook your sweet kernel corn for approximately 10 minutes. Let it sit and stick to the bottom of the pan periodically so that it caramelizes and gets some of that charred look/flavor. Set aside.
Once the cauliflower is done baking (they should be lightly browned, crispy on the outside, and soft on the inside), put the pieces in a bowl with the buffalo sauce and stir until completely covered.
Assemble your tacos immediately: corn tortillas, buffalo cauliflower, a spoonful of roasted corn, a pinch of diced cilantro and a drizzle of Hidden Valley® Greek Yogurt Ranch.
Note: For safe meat preparation, reference the USDA website.
TASTY LENTIL TACOS
This comes from Taste of Home, and begins with this note from Michelle Thomas (Bangor, Maine), " When my husband's cholesterol numbers rose, I quickly lowered the fat in our family's diet. Finding dishes that were healthy for him and yummy for our five children was a challenge, but this fun taco recipe was a huge hit with everyone."
Note: The recipe originally calls for vegetable or reduced-sodium chicken broth. Since this is a vegetarian blog, I removed the reduced-sodium chicken broth.
Prep Time: 15 minutes; Cook Time: 40 minutes; Makes: 6 servings
View this online at https://www.tasteofhome.com/recipes/tasty-lentil-tacos/.
Ingredients
1 teaspoon canola oil
1 medium onion, finely chopped
1 garlic clove, minced
1 cup dried lentils, rinsed
1 tablespoon chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
2-1/2 cups vegetable or reduced-sodium chicken broth
1 cup salsa
12 taco shells
1-1/2 cups shredded lettuce
1 cup chopped fresh tomatoes
1-1/2 cups shredded reduced-fat cheddar cheese
6 tablespoons fat-free sour cream
Directions
In a large nonstick skillet, heat oil over medium heat; saute onion and garlic until tender. Add lentils and seasonings; cook and stir 1 minute. Stir in broth; bring to a boil. Reduce heat; simmer, covered, until lentils are tender, 25-30 minutes.
Cook, uncovered, until mixture is thickened, 6-8 minutes, stirring occasionally. Mash lentils slightly; stir in salsa and heat through. Serve in taco shells. Top with remaining ingredients.
VEGGIE TACOS
This also comes from Taste of Home, and begins, "These vegetarian tacos are stuffed with a blend of sauteed cabbage, peppers and black beans so filling, you won't miss the meat. Top with avocado, cheese or a dollop of sour cream."
Prep/Total Time: 30 minutes; Makes: 8 tacos
View this online at https://www.tasteofhome.com/recipes/veggie-tacos/.
Ingredients
2 tablespoons canola oil
3 cups shredded cabbage
1 medium sweet red pepper, julienned
1 medium onion, halved and sliced
2 teaspoons sugar
1 can (15 ounces) black beans, rinsed and drained
1 cup salsa
1 can (4 ounces) chopped green chiles
1 teaspoon minced garlic
1 teaspoon chili powder
1/4 teaspoon ground cumin
8 taco shells, warmed
1/2 cup shredded cheddar cheese
1 medium ripe avocado, peeled and sliced
Directions
In a large skillet, heat oil over medium-high heat; saute cabbage, pepper and onion until crisp-tender, about 5 minutes. Sprinkle with sugar.
Stir in beans, salsa, chiles, garlic, chili powder and cumin; bring to a boil. Reduce heat; simmer, covered, until flavors are blended, about 5 minutes.
Serve in taco shells. Top with cheese and avocado.
Tuesday, April 28, 2020
Taco Tuesday
It's Tuesday, which means Taco Tuesday! Here are today's six yummy vegetarian taco recipes to get you through the day, including Veggie Tacos with Avocado Tomatillo Salsa and Buffalo Cauliflower Tacos with Greek Yogurt Ranch. Enjoy!
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, on 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.
VEGGIE TACOS WITH AVOCADO TOMATILLO SALSA
This is from Love and Lemons and can be viewed online at https://www.loveandlemons.com/vegetable-tacos-avocado-tomatillo-salsa/.
Prep time: 10 mins; Cook time: 30 mins; Total time: 40 mins; Serves: 2 – 3.
Ingredients
1 small Japanese eggplant, chopped into 1-inch pieces
1 cup chopped summer squash (yellow, pattypan, or zucchini)
1 red bell pepper, deseeded and sliced into 1-inch pieces
1 cup cherry tomatoes, sliced
drizzle of extra-virgin olive oil
6 corn or flour tortillas
1 cup cooked black beans, drained and rinsed
1/2 avocado, diced
handful of cilantro
1 serrano pepper, sliced (optional)
crumbled cotija cheese (optional)
sea salt and freshly ground black pepper
Avocado Tomatillo Sauce:
1/3 cup store-bought or homemade tomatillo salsa
1/4 cup pepitas
1/2 avocado
handful of spinach
2 tbsp olive oil
squeezes of lime, to taste
sea salt and freshly ground black pepper
Instructions
Preheat the oven to 400° F and line a baking sheet with parchment paper. Place the chopped eggplant, squash, red pepper and tomatoes onto the baking sheet. Drizzle with olive oil and pinches of salt and pepper and roast until golden brown around the edges 25-30 minutes.
Meanwhile, make your sauce. In a food processor, blend together the tomatillo salsa, pepitas, avocado, spinach, olive oil, lime juice and pinches of salt and pepper, to taste. Chill until ready to use.
Assemble the tacos with the black beans, roasted vegetables, diced avocado, cilantro, serrano, cotija (if using), and a generous scoop of the avocado tomatillo sauce. Serve with extra sauce on the side.
Store extra sauce in the fridge for 2 to 3 days.
Notes
Vegan: skip the cotija cheese
Gluten free: use corn tortillas
VEGAN POTATO TACOS (TACOS DE PAPA)
This is from Brittany Mueller, who runs I Love Vegan with her other half, William. The recipe begins, “This recipe has overhauled my taco game,” while writing, “Crispy fried tacos filled with smoky cumin-spiced potatoes, pico de gallo, avocado, tomato, and cilantro. Super easy and insanely delicious!”
Prep Time: 10 minutes; Cook Time: 30 minutes; Total Time: 40 minutes; Yield: 10 tacos
You can check out this recipe on their site at https://www.ilovevegan.com/vegan-potato-tacos-tacos-de-papa/. And while you’re there, be sure to sign up for their email updates. You won’t regret it!
Ingredients
1.5 lbs (1/2 bag) of The Little Potato Company’s Little Charmers (Creamer potatoes), halved
Salted water, for boiling potatoes
2 tbsp vegan butter or olive oil
3 cloves garlic, minced
1/2 tsp ground cumin
1 tsp salt
Black pepper, to taste
2 tbsp adobo sauce (from a can of chipotle peppers)
8–12 corn tortillas
Canola or sunflower oil, for frying tortillas
To serve: pico de gallo (salsa fresca), sliced avocado, chopped tomato, cilantro, and lime wedges
Directions
Add halved potatoes to a large pot of cold, salted water. Bring to a boil over high heat. Boil for 10-15 minutes, or until potatoes are tender. Drain.
Heat vegan butter or olive oil in a frying pan over medium heat. Add minced garlic and cook for 1 minute. Add drained potatoes and cook, stirring occasionally, for 5 minutes.
Add cumin, salt, black pepper, and adobo sauce. Stir well. Cook for about 5 minutes.
Mash 1/3-1/2 of the potatoes and mix well. Taste and adjust seasoning. Set aside.
Prep your desired toppings before frying corn tortillas.
In a large frying pan, heat a generous amount of oil over medium-high heat (1/4” deep.) Allow plenty of time for the oil to get up to temperature (if the oil isn’t hot enough your tacos will be greasy.) Add 1-2 corn tortillas (don’t crowd the pan) and fry for 20-30 seconds. Flip tortillas and fold them roughly in half, fry for 15-20 seconds, flip and fry the other side for 15-20 seconds (until both sides are golden brown.) Drain on a cooling rack with an absorbent kitchen towel (or paper towel) underneath to absorb excess oil.
While tacos are still hot, gently spread them open, add 1/4-1/3 cup potato filling. Top with pico de gallo, fresh avocado, chopped tomato, and cilantro. Serve with a wedge of lime.
Notes:
Crispy Tortilla Frying Tip:
Adjust the heat as needed. If the oil isn’t hot enough the tacos shells will cook too slowly and absorb excess oil. If the oil is too hot, the tortillas will get crisp too quickly and you’ll struggle to fold them over to make the classic crispy taco shell shape.
You don’t need much oil, about 1/4 inch in the pan will do. Add more as needed. To save on oil, use a smaller pan for frying.
Use tongs to flip and fold tortillas while frying.
BUFFALO CAULIFLOWER TACOS WITH GREEK YOGURT RANCH
This is from Hidden Valley. Prep Time: 15 minutes; Cook Time: 30 minutes; Total Time: 45 minutes; Servings: 2 - 4
To view this online, go to https://www.hiddenvalley.com/recipe/buffalo-cauliflower-tacos-with-greek-yogurt-ranch/.
Ingredients
1 cup Bob's Red Mill 1:1 Gluten-free Baking Flour (or sub white whole wheat flour)
1/2 cup milk
1/2 cup water
1/2 tablespoon lemon pepper
1/4 teaspoon sea salt
1/2 head cauliflower
1/2 cup buffalo sauce
15 oz. can organic sweet kernel corn, rinsed and drained
8 gluten-free corn tortillas (or sub flour ones if you prefer)
1/4 cup chopped cilantro
1 cup mixed greens (or sub chopped red cabbage)
1/4 cup Hidden Valley® Greek Yogurt Ranch
Directions
Preheat oven to 450°F.
Combine the batter ingredients in a medium mixing bowl: flour, milk, water, lemon pepper and sea salt.
Break or cut the cauliflower into small 1 1/2 inch pieces.
Prepare a baking sheet by lining it with aluminum foil and spraying with nonstick spray.
Dip each cauliflower piece into the batter, completely covering it and then shake off any excess batter before laying it on the foil. Repeat for all cauliflower pieces being sure to lay them in a single layer without having them touch each other.
Bake for 15 minutes, then flip them over and bake for another 15 minutes.
Meanwhile, over medium-high heat, cook your sweet kernel corn for approximately 10 minutes. Let it sit and stick to the bottom of the pan periodically so that it caramelizes and gets some of that charred look/flavor. Set aside.
Once the cauliflower is done baking (they should be lightly browned, crispy on the outside, and soft on the inside), put the pieces in a bowl with the buffalo sauce and stir until completely covered.
Assemble your tacos immediately: corn tortillas, buffalo cauliflower, a spoonful of roasted corn, a pinch of diced cilantro and a drizzle of Hidden Valley® Greek Yogurt Ranch.
Note: For safe meat preparation, reference the USDA website.
VEGGIE BEAN TACOS
This comes from Taste of Home, and begins with this note from Tonya Burkhard (Davis, Illinois), " In the summer when fresh corn and just-picked tomatoes are in season, authentic Mexican dishes like this leave you always wanting that next bite. My personal preference is to serve them with a slice of lime to squeeze over the avocado."
Prep Time: 20 minutes; Cook Time: 20 minutes; Makes: 6 servings
View this online at https://www.tasteofhome.com/recipes/veggie-bean-tacos/.
Ingredients
2 cups fresh corn
2 tablespoons canola oil, divided
4 medium tomatoes, seeded and chopped
3 small zucchini, chopped
1 large red onion, chopped
3 garlic cloves, minced
1 cup black beans, rinsed and drained
1 teaspoon minced fresh oregano or 1/4 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon pepper
12 corn tortillas (6 inches), warmed
3/4 cup shredded Monterey Jack cheese
1/4 cup salsa verde
1 medium ripe avocado, peeled and thinly sliced
Reduced-fat sour cream, optional
Directions
In a large skillet, saute corn in 1 tablespoon oil until lightly browned. Remove and keep warm. In the same skillet, saute tomatoes, zucchini and onion in remaining oil until tender. Add garlic; cook 1 minute longer. Stir in the beans, oregano, salt, pepper and corn; heat through.
Divide filling among tortillas. Top with cheese, salsa, avocado and, if desired, sour cream.
CHILI-LIME MUSHROOM TACOS
This also comes from Taste of Home, and begins with this note from Greg Fontenot (The Woodlands, Texas), "I used to make this dish with beef, but substituting with portobella mushrooms turned it into my family's vegetarian favorite. It's quick, nutritious, low fat and tasty."
Prep/Total Time: 25 minutes; Makes: 4 servings
View this online at https://www.tasteofhome.com/recipes/chili-lime-mushroom-tacos/.
Ingredients
4 large portobello mushrooms (about 3/4 pound)
1 tablespoon olive oil
1 medium sweet red pepper, cut into strips
1 medium onion, halved and thinly sliced
2 garlic cloves, minced
1-1/2 teaspoons chili powder
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon crushed red pepper flakes
1 teaspoon grated lime zest
2 tablespoons lime juice
8 corn tortillas (6 inches), warmed
1 cup shredded pepper jack cheese
Directions
Remove stems from mushrooms; if desired, remove gills using a spoon. Cut mushrooms into 1/2-in. slices.
In a large skillet, heat oil over medium-high heat; saute mushrooms, red pepper and onion until mushrooms are tender, 5-7 minutes. Stir in garlic, seasonings, lime zest and juice; cook and stir 1 minute. Serve in tortillas; top with cheese.
Health Tip: Making these tacos with lean ground beef adds almost 4 grams of saturated fat per serving. That’s a good reason for a meatless taco Tuesday!
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, on 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.
VEGGIE TACOS WITH AVOCADO TOMATILLO SALSA
This is from Love and Lemons and can be viewed online at https://www.loveandlemons.com/vegetable-tacos-avocado-tomatillo-salsa/.
Prep time: 10 mins; Cook time: 30 mins; Total time: 40 mins; Serves: 2 – 3.
Ingredients
1 small Japanese eggplant, chopped into 1-inch pieces
1 cup chopped summer squash (yellow, pattypan, or zucchini)
1 red bell pepper, deseeded and sliced into 1-inch pieces
1 cup cherry tomatoes, sliced
drizzle of extra-virgin olive oil
6 corn or flour tortillas
1 cup cooked black beans, drained and rinsed
1/2 avocado, diced
handful of cilantro
1 serrano pepper, sliced (optional)
crumbled cotija cheese (optional)
sea salt and freshly ground black pepper
Avocado Tomatillo Sauce:
1/3 cup store-bought or homemade tomatillo salsa
1/4 cup pepitas
1/2 avocado
handful of spinach
2 tbsp olive oil
squeezes of lime, to taste
sea salt and freshly ground black pepper
Instructions
Preheat the oven to 400° F and line a baking sheet with parchment paper. Place the chopped eggplant, squash, red pepper and tomatoes onto the baking sheet. Drizzle with olive oil and pinches of salt and pepper and roast until golden brown around the edges 25-30 minutes.
Meanwhile, make your sauce. In a food processor, blend together the tomatillo salsa, pepitas, avocado, spinach, olive oil, lime juice and pinches of salt and pepper, to taste. Chill until ready to use.
Assemble the tacos with the black beans, roasted vegetables, diced avocado, cilantro, serrano, cotija (if using), and a generous scoop of the avocado tomatillo sauce. Serve with extra sauce on the side.
Store extra sauce in the fridge for 2 to 3 days.
Notes
Vegan: skip the cotija cheese
Gluten free: use corn tortillas
VEGAN POTATO TACOS (TACOS DE PAPA)
This is from Brittany Mueller, who runs I Love Vegan with her other half, William. The recipe begins, “This recipe has overhauled my taco game,” while writing, “Crispy fried tacos filled with smoky cumin-spiced potatoes, pico de gallo, avocado, tomato, and cilantro. Super easy and insanely delicious!”
Prep Time: 10 minutes; Cook Time: 30 minutes; Total Time: 40 minutes; Yield: 10 tacos
You can check out this recipe on their site at https://www.ilovevegan.com/vegan-potato-tacos-tacos-de-papa/. And while you’re there, be sure to sign up for their email updates. You won’t regret it!
Ingredients
1.5 lbs (1/2 bag) of The Little Potato Company’s Little Charmers (Creamer potatoes), halved
Salted water, for boiling potatoes
2 tbsp vegan butter or olive oil
3 cloves garlic, minced
1/2 tsp ground cumin
1 tsp salt
Black pepper, to taste
2 tbsp adobo sauce (from a can of chipotle peppers)
8–12 corn tortillas
Canola or sunflower oil, for frying tortillas
To serve: pico de gallo (salsa fresca), sliced avocado, chopped tomato, cilantro, and lime wedges
Directions
Add halved potatoes to a large pot of cold, salted water. Bring to a boil over high heat. Boil for 10-15 minutes, or until potatoes are tender. Drain.
Heat vegan butter or olive oil in a frying pan over medium heat. Add minced garlic and cook for 1 minute. Add drained potatoes and cook, stirring occasionally, for 5 minutes.
Add cumin, salt, black pepper, and adobo sauce. Stir well. Cook for about 5 minutes.
Mash 1/3-1/2 of the potatoes and mix well. Taste and adjust seasoning. Set aside.
Prep your desired toppings before frying corn tortillas.
In a large frying pan, heat a generous amount of oil over medium-high heat (1/4” deep.) Allow plenty of time for the oil to get up to temperature (if the oil isn’t hot enough your tacos will be greasy.) Add 1-2 corn tortillas (don’t crowd the pan) and fry for 20-30 seconds. Flip tortillas and fold them roughly in half, fry for 15-20 seconds, flip and fry the other side for 15-20 seconds (until both sides are golden brown.) Drain on a cooling rack with an absorbent kitchen towel (or paper towel) underneath to absorb excess oil.
While tacos are still hot, gently spread them open, add 1/4-1/3 cup potato filling. Top with pico de gallo, fresh avocado, chopped tomato, and cilantro. Serve with a wedge of lime.
Notes:
Crispy Tortilla Frying Tip:
Adjust the heat as needed. If the oil isn’t hot enough the tacos shells will cook too slowly and absorb excess oil. If the oil is too hot, the tortillas will get crisp too quickly and you’ll struggle to fold them over to make the classic crispy taco shell shape.
You don’t need much oil, about 1/4 inch in the pan will do. Add more as needed. To save on oil, use a smaller pan for frying.
Use tongs to flip and fold tortillas while frying.
BUFFALO CAULIFLOWER TACOS WITH GREEK YOGURT RANCH
This is from Hidden Valley. Prep Time: 15 minutes; Cook Time: 30 minutes; Total Time: 45 minutes; Servings: 2 - 4
To view this online, go to https://www.hiddenvalley.com/recipe/buffalo-cauliflower-tacos-with-greek-yogurt-ranch/.
Ingredients
1 cup Bob's Red Mill 1:1 Gluten-free Baking Flour (or sub white whole wheat flour)
1/2 cup milk
1/2 cup water
1/2 tablespoon lemon pepper
1/4 teaspoon sea salt
1/2 head cauliflower
1/2 cup buffalo sauce
15 oz. can organic sweet kernel corn, rinsed and drained
8 gluten-free corn tortillas (or sub flour ones if you prefer)
1/4 cup chopped cilantro
1 cup mixed greens (or sub chopped red cabbage)
1/4 cup Hidden Valley® Greek Yogurt Ranch
Directions
Preheat oven to 450°F.
Combine the batter ingredients in a medium mixing bowl: flour, milk, water, lemon pepper and sea salt.
Break or cut the cauliflower into small 1 1/2 inch pieces.
Prepare a baking sheet by lining it with aluminum foil and spraying with nonstick spray.
Dip each cauliflower piece into the batter, completely covering it and then shake off any excess batter before laying it on the foil. Repeat for all cauliflower pieces being sure to lay them in a single layer without having them touch each other.
Bake for 15 minutes, then flip them over and bake for another 15 minutes.
Meanwhile, over medium-high heat, cook your sweet kernel corn for approximately 10 minutes. Let it sit and stick to the bottom of the pan periodically so that it caramelizes and gets some of that charred look/flavor. Set aside.
Once the cauliflower is done baking (they should be lightly browned, crispy on the outside, and soft on the inside), put the pieces in a bowl with the buffalo sauce and stir until completely covered.
Assemble your tacos immediately: corn tortillas, buffalo cauliflower, a spoonful of roasted corn, a pinch of diced cilantro and a drizzle of Hidden Valley® Greek Yogurt Ranch.
Note: For safe meat preparation, reference the USDA website.
VEGGIE BEAN TACOS
This comes from Taste of Home, and begins with this note from Tonya Burkhard (Davis, Illinois), " In the summer when fresh corn and just-picked tomatoes are in season, authentic Mexican dishes like this leave you always wanting that next bite. My personal preference is to serve them with a slice of lime to squeeze over the avocado."
Prep Time: 20 minutes; Cook Time: 20 minutes; Makes: 6 servings
View this online at https://www.tasteofhome.com/recipes/veggie-bean-tacos/.
Ingredients
2 cups fresh corn
2 tablespoons canola oil, divided
4 medium tomatoes, seeded and chopped
3 small zucchini, chopped
1 large red onion, chopped
3 garlic cloves, minced
1 cup black beans, rinsed and drained
1 teaspoon minced fresh oregano or 1/4 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon pepper
12 corn tortillas (6 inches), warmed
3/4 cup shredded Monterey Jack cheese
1/4 cup salsa verde
1 medium ripe avocado, peeled and thinly sliced
Reduced-fat sour cream, optional
Directions
In a large skillet, saute corn in 1 tablespoon oil until lightly browned. Remove and keep warm. In the same skillet, saute tomatoes, zucchini and onion in remaining oil until tender. Add garlic; cook 1 minute longer. Stir in the beans, oregano, salt, pepper and corn; heat through.
Divide filling among tortillas. Top with cheese, salsa, avocado and, if desired, sour cream.
CHILI-LIME MUSHROOM TACOS
This also comes from Taste of Home, and begins with this note from Greg Fontenot (The Woodlands, Texas), "I used to make this dish with beef, but substituting with portobella mushrooms turned it into my family's vegetarian favorite. It's quick, nutritious, low fat and tasty."
Prep/Total Time: 25 minutes; Makes: 4 servings
View this online at https://www.tasteofhome.com/recipes/chili-lime-mushroom-tacos/.
Ingredients
4 large portobello mushrooms (about 3/4 pound)
1 tablespoon olive oil
1 medium sweet red pepper, cut into strips
1 medium onion, halved and thinly sliced
2 garlic cloves, minced
1-1/2 teaspoons chili powder
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon crushed red pepper flakes
1 teaspoon grated lime zest
2 tablespoons lime juice
8 corn tortillas (6 inches), warmed
1 cup shredded pepper jack cheese
Directions
Remove stems from mushrooms; if desired, remove gills using a spoon. Cut mushrooms into 1/2-in. slices.
In a large skillet, heat oil over medium-high heat; saute mushrooms, red pepper and onion until mushrooms are tender, 5-7 minutes. Stir in garlic, seasonings, lime zest and juice; cook and stir 1 minute. Serve in tortillas; top with cheese.
Health Tip: Making these tacos with lean ground beef adds almost 4 grams of saturated fat per serving. That’s a good reason for a meatless taco Tuesday!
Tuesday, January 14, 2020
Taco Tuesday
It's time for another Taco Tuesday. Today's yummy offerings include Black Bean Tacos with Roasted Peppers and Onions and Carrot-and-Black Bean Crispy Tacos. Enjoy!
CRISPY THAI ROASTED CAULIFLOWER TACOS [VEGAN, GLUTEN-FREE]
This comes from One Green Planet, and starts off, “These cauliflower tacos are an explosion of flavors and textures that will leave you wanting more. The crispy Thai cauliflower is mellowed by a tasty slaw and the whole taco is tied together with a delightful avocado-lime sauce. These tacos are sure to be crowd pleasers.”
This recipe is: Dairy-Free and Vegan; Serves 4.
To view this online, click here.
Ingredients
For the Tacos:
1 tablespoon red curry paste
1 tablespoon olive oil
1 tablespoon lime juice
4 cups cauliflower florets
2 teaspoon Thai seasoning (see below)
4 small, gluten-free tortillas
For the Slaw:
3 cups purple cabbage, shredded
1 carrot, shredded
3 tablespoon cilantro, coarsely chopped
1 tablespoon flaked toasted coconut
2 teaspoon each extra virgin olive oil and lime juice
1 teaspoon agave
1 jalapeno pepper, thinly sliced
For the Avocado Lime Drizzle:
1 avocado, pitted
1/2 cup cilantro, chopped
1/4 cup water
2 limes, peeled (flesh only – take the skin and white bits off with a knife)
For the Thai Seasoning:
2 teaspoons ground cumin
1 teaspoon ground black pepper
1 teaspoon paprika
1 teaspoon chili powder
1 teaspoon dried lemon zest
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon powdered ginger
1 teaspoon ground coriander
A few pinches of dried chili flakes
Preparation
Preheat the oven to 400°F.
In a bowl, whisk together the curry paste, olive oil, and lime juice to make a thinner paste.
Toss the cauliflower in the mixture and stir it to coat.
In a small jar, combine all spices for the Thai seasoning and shake them together to blend.
Sprinkle 2 teaspoons of the Thai seasoning over the cauliflower and stir it to coat.
Line a baking sheet with foil and scatter the cauliflower florets in a single layer.
Roast them for 15-20 minutes or until they are crispy.
Meanwhile, combine all ingredients for the cabbage slaw in a large bowl.
Stir the olive oil, lime juice, and agave together. Then, pour it over the slaw and stir everything in.
In a blender, puree all ingredients for the avocado drizzle. Transfer it to a bottle with a squeeze top, or a sealed jar as you’ll have extra to store in the fridge.
When the cauliflower is ready, remove it from the oven.
Divide the cabbage slaw between 3-4 tortillas, then evenly distribute the roasted cauliflower. Drizzle the tacos with avocado sauce and garnish with additional cilantro and toasted coconut if desired.
CARROT-AND-BLACK BEAN CRISPY TACOS
This recipe comes from Country Living, and begins, “Dig into vegetarian tacos with tons of fresh flavor.” Total Time: 30 minutes; Prep Time: 30 minutes; Level: Easy; Yield: 4 servings.
To view this online, click here.
Ingredients
3 tbsp. extra-virgin olive oil, divided
1 small onion, chopped
1 poblano pepper, diced
1 tsp. chili powder
1 (15.5-oz.) can black beans, drained and rinsed
1 tbsp. fresh lime juice, plus wedges for serving
Kosher salt
Freshly ground black pepper
1/2 lb. medium carrots, cut into 3" to 4" sticks
1 tsp. ground cumin
8 whole-grain taco shells, warmed
Sliced avocado, crumbled queso fresco, and chopped fresh cilantro and radishes, for serving
Directions
Preheat oven to 450 degrees F. Heat 1 1/2 tablespoons oil in a medium saucepan over medium-high heat. Add onion and pepper and cook, stirring occasionally, until tender, 4to 6 minutes. Add chili powder and cook, stirring, until fragrant, 30 seconds. Add black beans and 1/3 cup water. Reduce heat to medium-low and cook, stirring occasionally, until thickened, 4 to 6 minutes. Mash beans with the back of the spoon until thick. Stir in lime juice. Season with salt and pepper.
Meanwhile, toss carrots with cumin and 1 1/2 tablespoons oil on a rimmed baking sheet. Season with salt and pepper. Roast, turning once, until just tender, 10 to 12 minutes.
Divide beans and carrots between taco shells. Top with avocado, queso fresco, cilantro, and radishes. Serve with lime wedges alongside.
PER SERVING: protein: 8 g; fat: 17 g; carbohydrate: 42 g; fiber: 10 g; sodium: 261 mg; cholesterol: 0 mg; calories: 334.
BLACK BEAN TACOS WITH ROASTED PEPPERS AND ONIONS
This comes from Vegetarian Times. This one begins, “For a fast meal that’s a surefire crowd-pleaser, these tacos fit the bill.” Yield: Serves 8.
To view this online, click here.
Ingredients:
Roasted Peppers and Onions
3 red bell peppers, thinly sliced (3 cups)
1 large onion, thinly sliced (1 1/2 cups)
1 Tbs. olive oil
Tacos
2 Tbs. olive oil
1 medium onion, chopped (1 cup)
6 cloves garlic, minced (2 Tbs.)
2 15-oz. cans black beans, drained and rinsed
1 15-oz. can diced organic fire-roasted tomatoes
1 Tbs. chili powder
1 Tbs. ground cumin
1/8 tsp. hot sauce, or more to taste
16 organic corn taco shells, warmed
Toppings
3 cups shredded lettuce
1 16-oz. container prepared salsa
2 large tomatoes, diced (2 cups)
2 avocados, diced (2 cups)
1 1/2 cups shredded Cheddar or Monterey Jack cheese
1 cup low-fat sour cream
Instructions:
To make Roasted Peppers and Onions: Preheat oven to 450°F. Toss peppers and onion with oil on large baking sheet. Season with salt and pepper. Roast 15 minutes, stir, and roast 15 minutes more, or until vegetables are tender and peppers are beginning to blacken. Transfer to small bowl.
Meanwhile, to make Tacos: Heat oil in large pot over medium heat. Add onion, and sauté 5 to 7 minutes, or until soft. Add garlic, and cook 1 minute more, or until fragrant. Stir in beans, tomatoes, chili powder, cumin, hot sauce, and 1 cup water. Season with salt and pepper. Reduce heat to medium-low, and simmer 15 minutes, or until most of liquid has evaporated, stirring occasionally. Mash beans until filling is thickened, but chunky, and most beans remain intact. Adjust seasonings, if necessary. Transfer to serving bowl. Pass taco shells, filling, Roasted Peppers and Onions, and Toppings around the table.
Nutrition Information: Calories: 482; Protein: 16 g; Total Fat: 22 g; Saturated Fat: 5 g; Carbohydrates: 57 g; Cholesterol: 17 mg; Sodium: 665 mg; Fiber: 12 g; Sugar: 14 g
STIR-FRY VEGETABLE TACOS
This one also comes from Vegetarian Times, and begins, "Spice up these tacos with sliced pickled ginger, crushed wasabi peas, and sriracha chile sauce, for garnish." Yield: Serves 4.
To view this online, click here.
Ingredients:
3 Tbs. peanut oil
2 cups shiitake mushrooms, stems removed and caps sliced (6 oz.)
1 cup sugar snap peas, trimmed
1 cup frozen shelled edamame
1/4 tsp. cayenne pepper
3 Tbs. white miso
2 Tbs. orange juice
2 tsp. rice vinegar
2 cups broccoli slaw
4 6-inch corn or flour tortillas, warmed
2 Tbs. sliced green onions
Instructions:
Heat oil in nonstick skillet over high heat. Add mushrooms, sugar snap peas, edamame, and cayenne pepper; cook 7 to 9 minutes, or until vegetables start to turn golden, stirring occasionally. Transfer to bowl, and cool 10 minutes in refrigerator.
Meanwhile, whisk together miso, orange juice, and rice vinegar in small bowl. Drizzle over mushroom mixture. Stir in broccoli slaw. Fill tortillas with vegetable mixture, and garnish with green onions.
Nutrition Information: Calories: 272; Protein: 8 g; Total Fat: 13 g; Saturated Fat: 2 g; Carbohydrates: 35 g; Cholesterol: 0 mg; Sodium: 386 mg; Fiber: 7 g; Sugar: 10 g
VEGAN POTATO TACOS (TACOS DE PAPA)
This is from Brittany Mueller, who runs I Love Vegan with her other half, William. The recipe begins, “This recipe has overhauled my taco game,” while writing, “Crispy fried tacos filled with smoky cumin-spiced potatoes, pico de gallo, avocado, tomato, and cilantro. Super easy and insanely delicious!”
Prep Time: 10 minutes; Cook Time: 30 minutes; Total Time: 40 minutes; Yield: 10 tacos
You can check out this recipe on their site at https://www.ilovevegan.com/vegan-potato-tacos-tacos-de-papa/. And while you’re there, be sure to sign up for their email updates. You won’t regret it!
Ingredients
1.5 lbs (1/2 bag) of The Little Potato Company’s Little Charmers (Creamer potatoes), halved
Salted water, for boiling potatoes
2 tbsp vegan butter or olive oil
3 cloves garlic, minced
1/2 tsp ground cumin
1 tsp salt
Black pepper, to taste
2 tbsp adobo sauce (from a can of chipotle peppers)
8–12 corn tortillas
Canola or sunflower oil, for frying tortillas
To serve: pico de gallo (salsa fresca), sliced avocado, chopped tomato, cilantro, and lime wedges
Directions
Add halved potatoes to a large pot of cold, salted water. Bring to a boil over high heat. Boil for 10-15 minutes, or until potatoes are tender. Drain.
Heat vegan butter or olive oil in a frying pan over medium heat. Add minced garlic and cook for 1 minute. Add drained potatoes and cook, stirring occasionally, for 5 minutes.
Add cumin, salt, black pepper, and adobo sauce. Stir well. Cook for about 5 minutes.
Mash 1/3-1/2 of the potatoes and mix well. Taste and adjust seasoning. Set aside.
Prep your desired toppings before frying corn tortillas.
In a large frying pan, heat a generous amount of oil over medium-high heat (1/4” deep.) Allow plenty of time for the oil to get up to temperature (if the oil isn’t hot enough your tacos will be greasy.) Add 1-2 corn tortillas (don’t crowd the pan) and fry for 20-30 seconds. Flip tortillas and fold them roughly in half, fry for 15-20 seconds, flip and fry the other side for 15-20 seconds (until both sides are golden brown.) Drain on a cooling rack with an absorbent kitchen towel (or paper towel) underneath to absorb excess oil.
While tacos are still hot, gently spread them open, add 1/4-1/3 cup potato filling. Top with pico de gallo, fresh avocado, chopped tomato, and cilantro. Serve with a wedge of lime.
Notes:
Crispy Tortilla Frying Tip:
Adjust the heat as needed. If the oil isn’t hot enough the tacos shells will cook too slowly and absorb excess oil. If the oil is too hot, the tortillas will get crisp too quickly and you’ll struggle to fold them over to make the classic crispy taco shell shape.
You don’t need much oil, about 1/4 inch in the pan will do. Add more as needed. To save on oil, use a smaller pan for frying.
Use tongs to flip and fold tortillas while frying.
JAMAICAN CURRIED TEMPEH TACOS
This comes from Vegetarian Times, and begins, “The yellow curry filling, mustard greens, and red pepper strips lend these spicy tacos the colors of the tropics.” Yield: Serves 4.
To view this online, click here.
Ingredients:
1 Tbs. peanut oil
1 small sweet onion, such as Vidalia or Walla Walla, diced (1 cup)
1 8-oz. pkg. tempeh, cut into 1/2-inch cubes
1/2 cup unsweetened pineapple juice
2 Tbs. chopped cilantro
2 1/2 tsp. curry powder
1 1/2 tsp. grated fresh ginger
1 Tbs. lime juice
1 tsp. grated lime zest
4 6-inch corn or flour tortillas, warmed
1/4 cup chopped red bell pepper
1/2 cup curly mustard greens, finely chopped
2 Tbs. chopped peanuts, optional
Instructions:
Heat oil in nonstick skillet over medium-high heat. Add onion, and cook 3 to 5 minutes, or until onion is softened. Stir in tempeh, pineapple juice, cilantro, curry powder, and ginger. Season with salt and pepper to taste. Cook 5 minutes, or until pineapple juice evaporates and tempeh starts to brown, stirring occasionally. Remove from heat, stir in lime juice and zest, and season with salt and pepper.
Fill tortillas with tempeh mixture. Add red bell pepper and mustard greens. Top with peanuts, if desired.
Nutrition Information: Calories: 220; Protein: 14 g; Total Fat: 7.5 g; Saturated Fat: 1.5 g; Carbohydrates: 26 g; Cholesterol: 0 mg; Sodium: 313 mg; Fiber: 7 g; Sugar: 6 g
CRISPY THAI ROASTED CAULIFLOWER TACOS [VEGAN, GLUTEN-FREE]
This comes from One Green Planet, and starts off, “These cauliflower tacos are an explosion of flavors and textures that will leave you wanting more. The crispy Thai cauliflower is mellowed by a tasty slaw and the whole taco is tied together with a delightful avocado-lime sauce. These tacos are sure to be crowd pleasers.”
This recipe is: Dairy-Free and Vegan; Serves 4.
To view this online, click here.
Ingredients
For the Tacos:
1 tablespoon red curry paste
1 tablespoon olive oil
1 tablespoon lime juice
4 cups cauliflower florets
2 teaspoon Thai seasoning (see below)
4 small, gluten-free tortillas
For the Slaw:
3 cups purple cabbage, shredded
1 carrot, shredded
3 tablespoon cilantro, coarsely chopped
1 tablespoon flaked toasted coconut
2 teaspoon each extra virgin olive oil and lime juice
1 teaspoon agave
1 jalapeno pepper, thinly sliced
For the Avocado Lime Drizzle:
1 avocado, pitted
1/2 cup cilantro, chopped
1/4 cup water
2 limes, peeled (flesh only – take the skin and white bits off with a knife)
For the Thai Seasoning:
2 teaspoons ground cumin
1 teaspoon ground black pepper
1 teaspoon paprika
1 teaspoon chili powder
1 teaspoon dried lemon zest
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon powdered ginger
1 teaspoon ground coriander
A few pinches of dried chili flakes
Preparation
Preheat the oven to 400°F.
In a bowl, whisk together the curry paste, olive oil, and lime juice to make a thinner paste.
Toss the cauliflower in the mixture and stir it to coat.
In a small jar, combine all spices for the Thai seasoning and shake them together to blend.
Sprinkle 2 teaspoons of the Thai seasoning over the cauliflower and stir it to coat.
Line a baking sheet with foil and scatter the cauliflower florets in a single layer.
Roast them for 15-20 minutes or until they are crispy.
Meanwhile, combine all ingredients for the cabbage slaw in a large bowl.
Stir the olive oil, lime juice, and agave together. Then, pour it over the slaw and stir everything in.
In a blender, puree all ingredients for the avocado drizzle. Transfer it to a bottle with a squeeze top, or a sealed jar as you’ll have extra to store in the fridge.
When the cauliflower is ready, remove it from the oven.
Divide the cabbage slaw between 3-4 tortillas, then evenly distribute the roasted cauliflower. Drizzle the tacos with avocado sauce and garnish with additional cilantro and toasted coconut if desired.
CARROT-AND-BLACK BEAN CRISPY TACOS
This recipe comes from Country Living, and begins, “Dig into vegetarian tacos with tons of fresh flavor.” Total Time: 30 minutes; Prep Time: 30 minutes; Level: Easy; Yield: 4 servings.
To view this online, click here.
Ingredients
3 tbsp. extra-virgin olive oil, divided
1 small onion, chopped
1 poblano pepper, diced
1 tsp. chili powder
1 (15.5-oz.) can black beans, drained and rinsed
1 tbsp. fresh lime juice, plus wedges for serving
Kosher salt
Freshly ground black pepper
1/2 lb. medium carrots, cut into 3" to 4" sticks
1 tsp. ground cumin
8 whole-grain taco shells, warmed
Sliced avocado, crumbled queso fresco, and chopped fresh cilantro and radishes, for serving
Directions
Preheat oven to 450 degrees F. Heat 1 1/2 tablespoons oil in a medium saucepan over medium-high heat. Add onion and pepper and cook, stirring occasionally, until tender, 4to 6 minutes. Add chili powder and cook, stirring, until fragrant, 30 seconds. Add black beans and 1/3 cup water. Reduce heat to medium-low and cook, stirring occasionally, until thickened, 4 to 6 minutes. Mash beans with the back of the spoon until thick. Stir in lime juice. Season with salt and pepper.
Meanwhile, toss carrots with cumin and 1 1/2 tablespoons oil on a rimmed baking sheet. Season with salt and pepper. Roast, turning once, until just tender, 10 to 12 minutes.
Divide beans and carrots between taco shells. Top with avocado, queso fresco, cilantro, and radishes. Serve with lime wedges alongside.
PER SERVING: protein: 8 g; fat: 17 g; carbohydrate: 42 g; fiber: 10 g; sodium: 261 mg; cholesterol: 0 mg; calories: 334.
BLACK BEAN TACOS WITH ROASTED PEPPERS AND ONIONS
This comes from Vegetarian Times. This one begins, “For a fast meal that’s a surefire crowd-pleaser, these tacos fit the bill.” Yield: Serves 8.
To view this online, click here.
Ingredients:
Roasted Peppers and Onions
3 red bell peppers, thinly sliced (3 cups)
1 large onion, thinly sliced (1 1/2 cups)
1 Tbs. olive oil
Tacos
2 Tbs. olive oil
1 medium onion, chopped (1 cup)
6 cloves garlic, minced (2 Tbs.)
2 15-oz. cans black beans, drained and rinsed
1 15-oz. can diced organic fire-roasted tomatoes
1 Tbs. chili powder
1 Tbs. ground cumin
1/8 tsp. hot sauce, or more to taste
16 organic corn taco shells, warmed
Toppings
3 cups shredded lettuce
1 16-oz. container prepared salsa
2 large tomatoes, diced (2 cups)
2 avocados, diced (2 cups)
1 1/2 cups shredded Cheddar or Monterey Jack cheese
1 cup low-fat sour cream
Instructions:
To make Roasted Peppers and Onions: Preheat oven to 450°F. Toss peppers and onion with oil on large baking sheet. Season with salt and pepper. Roast 15 minutes, stir, and roast 15 minutes more, or until vegetables are tender and peppers are beginning to blacken. Transfer to small bowl.
Meanwhile, to make Tacos: Heat oil in large pot over medium heat. Add onion, and sauté 5 to 7 minutes, or until soft. Add garlic, and cook 1 minute more, or until fragrant. Stir in beans, tomatoes, chili powder, cumin, hot sauce, and 1 cup water. Season with salt and pepper. Reduce heat to medium-low, and simmer 15 minutes, or until most of liquid has evaporated, stirring occasionally. Mash beans until filling is thickened, but chunky, and most beans remain intact. Adjust seasonings, if necessary. Transfer to serving bowl. Pass taco shells, filling, Roasted Peppers and Onions, and Toppings around the table.
Nutrition Information: Calories: 482; Protein: 16 g; Total Fat: 22 g; Saturated Fat: 5 g; Carbohydrates: 57 g; Cholesterol: 17 mg; Sodium: 665 mg; Fiber: 12 g; Sugar: 14 g
STIR-FRY VEGETABLE TACOS
This one also comes from Vegetarian Times, and begins, "Spice up these tacos with sliced pickled ginger, crushed wasabi peas, and sriracha chile sauce, for garnish." Yield: Serves 4.
To view this online, click here.
Ingredients:
3 Tbs. peanut oil
2 cups shiitake mushrooms, stems removed and caps sliced (6 oz.)
1 cup sugar snap peas, trimmed
1 cup frozen shelled edamame
1/4 tsp. cayenne pepper
3 Tbs. white miso
2 Tbs. orange juice
2 tsp. rice vinegar
2 cups broccoli slaw
4 6-inch corn or flour tortillas, warmed
2 Tbs. sliced green onions
Instructions:
Heat oil in nonstick skillet over high heat. Add mushrooms, sugar snap peas, edamame, and cayenne pepper; cook 7 to 9 minutes, or until vegetables start to turn golden, stirring occasionally. Transfer to bowl, and cool 10 minutes in refrigerator.
Meanwhile, whisk together miso, orange juice, and rice vinegar in small bowl. Drizzle over mushroom mixture. Stir in broccoli slaw. Fill tortillas with vegetable mixture, and garnish with green onions.
Nutrition Information: Calories: 272; Protein: 8 g; Total Fat: 13 g; Saturated Fat: 2 g; Carbohydrates: 35 g; Cholesterol: 0 mg; Sodium: 386 mg; Fiber: 7 g; Sugar: 10 g
VEGAN POTATO TACOS (TACOS DE PAPA)
This is from Brittany Mueller, who runs I Love Vegan with her other half, William. The recipe begins, “This recipe has overhauled my taco game,” while writing, “Crispy fried tacos filled with smoky cumin-spiced potatoes, pico de gallo, avocado, tomato, and cilantro. Super easy and insanely delicious!”
Prep Time: 10 minutes; Cook Time: 30 minutes; Total Time: 40 minutes; Yield: 10 tacos
You can check out this recipe on their site at https://www.ilovevegan.com/vegan-potato-tacos-tacos-de-papa/. And while you’re there, be sure to sign up for their email updates. You won’t regret it!
Ingredients
1.5 lbs (1/2 bag) of The Little Potato Company’s Little Charmers (Creamer potatoes), halved
Salted water, for boiling potatoes
2 tbsp vegan butter or olive oil
3 cloves garlic, minced
1/2 tsp ground cumin
1 tsp salt
Black pepper, to taste
2 tbsp adobo sauce (from a can of chipotle peppers)
8–12 corn tortillas
Canola or sunflower oil, for frying tortillas
To serve: pico de gallo (salsa fresca), sliced avocado, chopped tomato, cilantro, and lime wedges
Directions
Add halved potatoes to a large pot of cold, salted water. Bring to a boil over high heat. Boil for 10-15 minutes, or until potatoes are tender. Drain.
Heat vegan butter or olive oil in a frying pan over medium heat. Add minced garlic and cook for 1 minute. Add drained potatoes and cook, stirring occasionally, for 5 minutes.
Add cumin, salt, black pepper, and adobo sauce. Stir well. Cook for about 5 minutes.
Mash 1/3-1/2 of the potatoes and mix well. Taste and adjust seasoning. Set aside.
Prep your desired toppings before frying corn tortillas.
In a large frying pan, heat a generous amount of oil over medium-high heat (1/4” deep.) Allow plenty of time for the oil to get up to temperature (if the oil isn’t hot enough your tacos will be greasy.) Add 1-2 corn tortillas (don’t crowd the pan) and fry for 20-30 seconds. Flip tortillas and fold them roughly in half, fry for 15-20 seconds, flip and fry the other side for 15-20 seconds (until both sides are golden brown.) Drain on a cooling rack with an absorbent kitchen towel (or paper towel) underneath to absorb excess oil.
While tacos are still hot, gently spread them open, add 1/4-1/3 cup potato filling. Top with pico de gallo, fresh avocado, chopped tomato, and cilantro. Serve with a wedge of lime.
Notes:
Crispy Tortilla Frying Tip:
Adjust the heat as needed. If the oil isn’t hot enough the tacos shells will cook too slowly and absorb excess oil. If the oil is too hot, the tortillas will get crisp too quickly and you’ll struggle to fold them over to make the classic crispy taco shell shape.
You don’t need much oil, about 1/4 inch in the pan will do. Add more as needed. To save on oil, use a smaller pan for frying.
Use tongs to flip and fold tortillas while frying.
JAMAICAN CURRIED TEMPEH TACOS
This comes from Vegetarian Times, and begins, “The yellow curry filling, mustard greens, and red pepper strips lend these spicy tacos the colors of the tropics.” Yield: Serves 4.
To view this online, click here.
Ingredients:
1 Tbs. peanut oil
1 small sweet onion, such as Vidalia or Walla Walla, diced (1 cup)
1 8-oz. pkg. tempeh, cut into 1/2-inch cubes
1/2 cup unsweetened pineapple juice
2 Tbs. chopped cilantro
2 1/2 tsp. curry powder
1 1/2 tsp. grated fresh ginger
1 Tbs. lime juice
1 tsp. grated lime zest
4 6-inch corn or flour tortillas, warmed
1/4 cup chopped red bell pepper
1/2 cup curly mustard greens, finely chopped
2 Tbs. chopped peanuts, optional
Instructions:
Heat oil in nonstick skillet over medium-high heat. Add onion, and cook 3 to 5 minutes, or until onion is softened. Stir in tempeh, pineapple juice, cilantro, curry powder, and ginger. Season with salt and pepper to taste. Cook 5 minutes, or until pineapple juice evaporates and tempeh starts to brown, stirring occasionally. Remove from heat, stir in lime juice and zest, and season with salt and pepper.
Fill tortillas with tempeh mixture. Add red bell pepper and mustard greens. Top with peanuts, if desired.
Nutrition Information: Calories: 220; Protein: 14 g; Total Fat: 7.5 g; Saturated Fat: 1.5 g; Carbohydrates: 26 g; Cholesterol: 0 mg; Sodium: 313 mg; Fiber: 7 g; Sugar: 6 g
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