Tofu Mushroom Tacos



8 oz extra firm tofu, drained and pressed for best results
1 tsp extra virgin olive oil
1½ cups finely chopped mushrooms (any kind)
2 green onions (scallions), diced
1 medium garlic clove, minced
2 Tbsp low sodium salsa, plus ½ cup for serving
1 tsp taco seasoning
1 tsp reduced sodium soy sauce
1 (15-oz) can black beans, rinsed and drained (or 1¾ cups cooked dried beans)
2 cups packed leafy greens
1½ cups diced fresh tomatoes (2 medium)
1 medium avocado, peeled, pitted, and sliced into 8 pieces
8 (6-inch) whole wheat or corn tortillas
1 cup shredded plant-based or regular cheese
½ cup plant-based or regular sour cream or plain yogurt


  1. Shred the tofu with a grater or in a food processor (with shredding attachment).
  2. Heat the olive oil in a large skillet over medium heat and add the shredded tofu, mushrooms, green onions, and garlic. Sauté for 2 minutes.
  3. Add the 2 Tbsp salsa, taco seasoning, and soy sauce. Sauté for an additional 5 to 7 minutes, until the mushrooms are tender.
  4. Meanwhile, heat the black beans in the microwave or on the stovetop over medium heat until warm.
  5. Warm the tortillas in the microwave or in a hot skillet for 30 seconds.
  6. To assemble the tacos: Fill each tortilla with about ¼ cup of the tofu-mushroom mixture, ¼ cup black beans, ¼ cup greens, 3 Tbsp chopped tomato, and 1 slice avocado. Top with 1 Tbsp salsa and 2 Tbsp of plant-based cheese and a dollop of sour cream or yogurt (if desired).

Serving Size: 2 tacos

Per serving: Calories: 422; Total Fat: 12 g; Saturated Fat: 4 g; Total Carbohydrate: 62 g; Total Sugars: 6 g (Added, 0 g);
Dietary Fiber: 18 g; Protein: 22 g; Sodium: 346 mg; Potassium: 1506 mg; Calcium: 256 mg; Vitamin D: 346 mcg; Iron: 8 mg.

(oz = ounce; Tbsp = tablespoon; tsp = teaspoon; g = grams; mg = milligram(s); mcg = micrograms.)

Recipe and photo courtesy Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian,


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