Taco Tuesday

It's time for another Taco Tuesday. Today's vegetarian offerings include Chili-Lime Mushroom Tacos and Vegan Chipotle Lentil Tacos. Enjoy!

VEGETARIAN TOFU TACOS

This comes from Laurel Randolph in the Spruce Eats. For this recipe, Laurel wrote, "Tofu is an extremely versatile ingredient and a great way to cut a little meat out of your diet. If you haven't been won over to the soy side yet, these tacos could be the dish that sways you. Firm tofu is broken up and cooked with fragrant spices, and ends up mimicking ground beef and scrambled eggs at the same time. Melty cheese, crunchy slaw, and tangy salsa verde lend the tacos texture and bright flavors. If you're vegan, simply leave out the cheese or swap it for a vegan alternative.

"If you're eating these tacos for brunch, serve with breakfast potatoes and fresh fruit. If you're eating them for dinner, serve with guacamole or bean dip and chips. They're also delicious as hard-shelled tacos if you like your tacos extra crunchy."

Prep Time: 20 minutes; Cook Time: 20 minutes; Total Time: 40 minutes; Servings: 4 to 6; Yield: 8 to 10 tacos

To view this online, go to https://www.thespruceeats.com/tofu-tacos-4142107.

Ingredients

14 ounces tofu, firm, drained and cut into 1-inch cubes

2 cups coleslaw mix

3 scallions, spring onions, thinly sliced

1 tablespoon cilantro, packed, fresh, chopped

2 tablespoons lime juice

Salt, to taste

Freshly ground black pepper, to taste

1 tablespoon canola or grapeseed oil

1 small onion, diced

1 small bell pepper, diced

1 small jalapeño, finely diced

3 cloves garlic, minced

1 tablespoon tomato paste

1 teaspoon cumin

1 1/2 teaspoons chili powder

1/2 teaspoon paprika, smoked

10 small corn tortillas, or 8 medium tortillas, corn or flour

1 cup cheese, Monterey, shredded

1/2 cup salsa verde

Directions

Gather the ingredients.

Place tofu in a single layer on a double layer of paper towels and top with another double layer of paper towels. Place a heavy pan on top to press moisture out of the tofu. Let sit for 10 minutes.

Meanwhile, make the slaw. Combine the cabbage slaw mix, spring onion, cilantro, and lime juice. Season with salt and toss well.

Add canola or grapeseed oil to a large skillet and heat over medium heat. Once hot, add onion and bell pepper and sauté for 3 minutes. Add jalapeño and garlic and sauté for 1 more minute.

Add tomato paste, cumin, chili powder, and smoked paprika and cook, stirring, for 1 to 2 minutes, or until fragrant and evenly distributed.

Add tofu a handful at a time, squeezing and breaking up the tofu with your hands as you add it to the pan. Stir well and season with salt and pepper.

Cook for about 5 minutes, stirring often, and seasoning as needed. If the mixture becomes too dry, add a tablespoon of water. You want the mixture to resemble a chunky ground beef taco mix in wetness and texture. Remove from the heat.

Warm the tortillas in the oven (covered on low heat) or in a skillet in batches. Add a sprinkle of cheese followed by the tofu mixture, salsa verde, and slaw. Serve immediately.

SOFT BEAN TACOS

This also comes from Vegetarian Times. Serves 4.

To view this online, click here.

Ingredients:

8 (6-inch) flour tortillas

1/4 cup water

1 small red bell pepper, chopped

1 cup frozen corn kernels, thawed

2 green onions, thinly sliced

1 small jalapeno pepper, seeded and minced (optional)

16-oz. can spicy fat-free refried beans

1 cup shredded cheddar or Monterey Jack cheese, reduced-fat if desired, or soy cheese

Instructions:

Preheat oven to 400°F. Wrap tortillas in aluminum foil and warm in oven.

In large saucepan, combine water and bell pepper. Cover and cook over medium heat, 2 minutes. Add corn, green onions, jalapeño pepper and refried beans. Stir gently until mixture is heated through, about 5 minutes.

Remove tortillas from oven. Spread some of the filling on one half of each tortilla, then sprinkle with a small amount of cheese. Fold over and arrange on individual plates. Top with salsa and yogurt if desired.

Nutrition Information: Calories: 260; Protein: 12 g; Total Fat: 10 g; Saturated Fat: 5 g; Carbohydrates: 33 g; Cholesterol: 17 mg; Sodium: 455 mg; Fiber: 6 g; Sugar: g; Yield: 4 to 6 Servings

VEGAN CHIPOTLE LENTIL TACOS

This is from Lena Abraham, the Senior Food Editor for Delish. For this recipe, Lena wrote, "These vegan tacos are loaded with bright flavors and a variety of textures—just like any good taco should be! Serve them up with some frozen margaritas and homemade guacamole for the full Taco Tuesday experience.

"Made these? Let us know how it went in the comment section below!

"P.S. Wondering what to do with the rest of the chipotle peppers? Freeze them! They keep FOREVER, and they're delicious added to soups and stews, or mixed into mayo (or vegenaise) for a spicy dip or spread!"

Prep Time: 15 minutes; Total Time: 40 minutes; Yields: 3 - 4 servings

To view this online, go to https://www.delish.com/cooking/recipe-ideas/a32293305/vegan-tacos-recipe/.

Ingredients

For lentil filling:

2 1/2 c. cooked green lentils (from about 1 cup dried)

1 tbsp. extra-virgin olive oil

1/2 yellow onion, finely chopped

2 garlic cloves, minced

3 tbsp. tomato paste

1 chipotle pepper in adobo sauce

1 tsp. ground cumin

1/2 tsp. ground coriander

Kosher salt

For creamy avocado sauce:

1/2 avocado

Juice of 1 lime

1 tbsp. extra-virgin olive oil

1/4 c. fresh cilantro leaves and tender stems

1 garlic clove, minced

1/2 tsp. kosher salt

For serving:

8 corn tortillas, warmed

Pickled red onions

Cilantro leaves, for serving

Directions

Make creamy avocado sauce: combine all ingredients in a blender or food processor, and add 2/3 cups cold water. Blend until smooth.

Make lentil filling: In a large skillet over medium heat, heat oil. Add onion and cook until soft, 6 minutes. Add garlic and cook until fragrant, 1 minute more.

Add tomato paste and chipotle pepper, and cook, mashing pepper with a wooden spoon, until tomato paste has darkened slightly, 2 minutes. Add cumin and coriander and season with salt.

Add lentils and 1/4 cup cold water. Stir to combine, then cook, stirring and mashing some of the lentils occasionally, until lentils are heated through and partially mashed, and no liquid remains, about 5 minutes. Add more water a tablespoon at a time if skillet becomes dry.

Assemble tacos: fill each tortilla with a big spoonful of lentil mixture, a drizzle of sauce, red onions, and jalapeño.

CHILI-LIME MUSHROOM TACOS

Okay, this is something that I've posted on several Taco Tuesdays, but since mushrooms are a big part of this recipe, I'm also posting it here.

This 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!

MUSHROOM, CORN AND POBLANO SOFT TACOS WITH AVOCADO CREAM

I originally found this at Oh My Veggies. The site has a mess of taco recipes from different places, which can be found here.

From Garnish with Lemon. View this online at http://www.garnishwithlemon.com/mushroom-corn-and-poblano-soft-tacos-with-avocado-cream/ Yields 5.

Ingredients

2 tablespoons olive oil, divided

1 (8-ounce) package mushrooms, sliced

1 cup chopped onion

1 teaspoon dried oregano

1 garlic clove, minced

1 teaspoon chili powder

1 teaspoon ground cumin

1 large poblano pepper, seeded and chopped (about 1/2 cup)

1 1/2 cups fresh or frozen corn

1 (14.5-ounce) can black beans, rinsed and drained

1/2 cup salsa

2 tablespoons fresh lime juice, divided

1 teaspoon hot sauce (or more, depending on your preference)

Kosher salt

10 taco-sized corn or flour tortillas

1 ripe avocado, peeled, pitted and diced

1/2 cup sour cream

Chopped fresh cilantro, for garnish

Directions:

Heat 1 tablespoon oil in a large skillet over medium heat. Add mushrooms to the pan and cook for 5 minutes, stirring occasionally. Add remaining tablespoon of oil to the pan. Stir in onions, oregano, garlic, chili powder, cumin and poblano pepper and cook for another 5 minutes, stirring occasionally. Add corn and beans to the skillet and cook for 5 minutes, stirring occasionally. Remove pan from heat and stir in salsa, 1 tablespoon lime juice and hot sauce. Season to taste with salt.

Place avocado, sour cream and remaining lime juice in a blender and blend until smooth. If avocado cream is too thick, add additional lime juice to reach desired consistency. Season to taste with salt.

Warm tortillas according to package directions. Spoon mushroom mixture into tortillas, garnish with avocado cream and chopped cilantro. Serve.

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