Easy vegan tacos

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Super tasty low fat, easy vegan tacos that take 5 mins to make – these are epic and a real crowd pleaser! They might take you 10-15 mins as there were 2 of us when we filmed the video but either way they are quick, tasty and incredibly delicious as well as healthy!

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Takes 5 minutes minutes

Serves 2

Ingredients

 

MetricUS Customary

• Whole Wheat tortillas 300g slice into small 8-9cm circles
• 150 g Oyster mushrooms
• 1 tin of Black beans
• 10 Cherry tomatoes
• 2 tbsp tamari/ soy sauce
• 3 Scallions or green onions
• 1 clove of garlic
• 1 x lime
• 200 ml natural soy yogurt
• 15 g fresh coriander/ cilantro
• 1 Red onion
• 50 ml white rice vinegar or apple cider vinegar
• 1/2 tsp black pepper
• 1/2 tsp smoked paprika
• 1.5 tsp ground cumin
• Chilli flakes to serve

Instructions

 

• First let’s pickle the onions. This will bring out the bright pink colour and soften the raw onion taste as well as give a nice acidity to the tacos. Peel and slice the red onion into long thin slices. In a glass add the sliced onion along with the vinegar and fill the remaining space with water so that the onions are submerged and leave to sit to pickle.
• Finely dice the coriander including the stalks
• Slice the scallions, quarter the cherry tomatoes and finely slice the mushrooms into small bite sized pieces
• Drain and rinse the black beans
• Mix the soy yoghurt with half the diced coriander and the juice of 1/2 lime and mix well, this is to function like a healthier sour cream.
• Heat a non stick wide bottomed pan on high heat
• Add the scallions and the black beans and cherry tomatoes and pinch of salt a fry,
• Slice the garlic finely and add to the pan
• Fry to 2-3 mins stirring regularly
• Add the spices and tamari and mix well and turn off the heat, taste and adjust the seasoning to your liking.
• To plate up, use a muffin tray to hold the tacos while you fill them.
• Add a tbsp of the yoghurt coriander mix
• A generous spoonful of the mushroom black bean mix
• Top with some pickled red onion and some chopped coriander
• Enjoy!

Nutrition

Calories: 172kcalCarbohydrates: 31gProtein: 10gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 1056mgPotassium: 795mgFiber: 6gSugar: 12gVitamin A: 1423IUVitamin C: 52mgCalcium: 211mgIron: 4mg

Video

  P r i n t   R e c i p e

Easy vegan tacos

These easy vegan tacos are low in fat and yet so tasty – ideal for anyone wanting a quick meal that is healthy and genuinely tasty. For a gluten free version just use corn tortillas or even a gluten free version

Prep time : 5 mins | Cook time : 5 mins | Total time 10 mins Makes: 2 Servings | Difficulty: Easy

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We made up this recipe for easy vegan tacos in 5 mins to show how quick and accessible healthy food can be. We run our Happy Shape Challenge which we partnered with a Doctor and Dietician to help people lose weight and gain health. These easy vegan tacos are low in energy density and high in fibre meaning they are ideal for anyone wanting to lose weight or get a little healthier.

If you cant get soy yogurt just place with coconut yogurt or similar yogurt, just be mindful that coconut yogurt typically have a fat content of approx 10% versus soy yogurt normally has a fat content of approx 1%. If you dont like mushrooms you could replace with some finely sliced tofu, the reason you slice it finely is to ensure that it also cooks quickly

Here are some of our favourite lower fat quick meals

• This Hearty Italian white bean soup is so comforting and easy to make and freezes really well
• We love this Easy Balti curry with squash – you can easily replace the squash with other starchy seasonal veg
• Sicilian Caponata bolognese is such a delicious quick easy and tasty dinner
• One of our favourite ways of eating is bowl food and this healthy Poke bowl is a winner!