Tacos Archives - Forks Over Knives

Lentil Taco Salad in Crispy Tortilla Bowls

Ellen Boeke — Wed, 04 Sep 2024 17:42:50 +0000

Reinvigorate Taco Tuesdays with these fun lentil taco salad bowls, overflowing with spicy, tomato-sauced lentils, shredded lettuce, and jicama for extra crunch. Served in oven-toasted edible tortilla bowls, they’re a nice change from soft-shell tacos. If you’ve got extra filling, spoon it onto the plate alongside the bowl and serve with a fork. To finish, add fresh chopped cilantro, a few slices of buttery avocado, and a drizzle of silken tofu–based lime crema. Don’t expect there to be leftovers!

Tips

Optional oil: This is a Forks Flex Recipe, which means it includes a small amount of optional oil. If you include the oil, you’ll add 37 calories, 4 g total fat, and 0 g saturated fat per serving.

Cooked lentils: If you have cooked brown lentils (or canned), this recipe can be prepared in 35 minutes. If not, allow an extra 20 to 40 minutes. (Pro tip: Cook a large batch of lentils on the weekend and store them in the freezer for easy weeknight meals.)

For more inspiration, check out these tasty ideas:

Yield: Makes 4 bowls

Time: 35 minutes

6 oz. light firm silken tofu
1 tablespoon lime juice
½ teaspoon lime zest
⅛ teaspoon sea salt
¼ teaspoon garlic powder
3 to 4 tablespoons unsweetened, unflavored plant-based milk
4 6-inch whole wheat flour tortillas
Extra-virgin olive oil spray (optional, learn more)
2 teaspoons extra-virgin oil oil (optional, learn more)
1 cup chopped onion
3 cloves garlic, minced
4 cups cooked brown lentils
1 8-oz. can no-salt-added tomato sauce
1 tablespoon chili powder
1 tablespoon reduced-sodium soy sauce
1 teaspoon smoked paprika
⅛ to ¼ teaspoon cayenne pepper
3 cups shredded romaine lettuce or spinach
1½ cups chopped tomatoes
1½ cups shredded jicama
1 cup fresh cilantro leaves
1 small avocado, peeled, seeded, and sliced

Instructions

To make lime crema: In a small food processor or blender, place tofu, lime juice, lime zest, salt, and garlic powder. Cover and process until smooth, gradually adding plant-based milk, until crema is drizzling consistency. Refrigerate until ready to serve.
Preheat oven to 400°F. Place tortillas in four 8-oz. heatproof bowls, such as custard cups (or 6-oz. muffin cups), pressing them into the bottom and allowing sides to ruffle slightly. (If using oil: Lightly coat both sides of tortillas with olive oil spray before placing in heatproof bowls.) Bake 10 minutes or until lightly browned. Let cool in bowls.
Meanwhile for oil-free, in an extra-large nonstick skillet cook onion and garlic over medium 5 minutes or until tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. (If using oil: In an extra-large nonstick skillet, heat olive oil, then add onion and garlic and cook over medium 5 minutes or until tender, stirring occasionally.)
Stir in the next six ingredients (through cayenne pepper). Cook for 2 to 3 minutes or until ingredients are combined and desired consistency.
Fill tortilla cups with shredded romaine. Top with lentil mixture, tomatoes, jicama, cilantro, and avocado. Drizzle with lime crema.

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Kiki Nelson’s Hawaiian Street Cart Tacos

Kiki Nelson — Mon, 08 Jul 2024 17:29:06 +0000

Tacos aren’t just for Tuesdays in my house. I could eat them every night—especially these tacos, which are a mash-up of flavors that I fell in love with while in Hawaii. The tanginess of the barbecue sauce mixed with the sweet pineapple and rounded out with some vegan ranch is absolutely craveworthy, especially when it’s layered with meaty portobello mushrooms.

Tips

Canned pineapple: If using canned pineapple—which I’m a big fan of, for saving time—be sure to look for pineapple canned in juice and not syrup.

Gluten-Free: This recipe is gluten-free if you use gluten-free barbecue sauce.

From PLANTIFULLY SIMPLE: 100 Plant-Based Recipes and Meal Plans for Health and Weight-Loss © 2024 by Kiki Nelson. Photography © 2024 by Kiki Nelson. Reproduced by permission of Simon Element, an imprint of Simon & Schuster. All rights reserved.

Yield: Makes 4 tacos

Time: 20 minutes

8 ounces portobello mushrooms, wiped clean, stems removed, and chopped
¼ teaspoon garlic salt
2 tablespoons homemade sweet barbecue sauce or low-sodium store-bought barbecue sauce
4 (6-inch) corn tortillas
½ cup diced canned or fresh pineapple (see tip, recipe intro)
¼ cup diced red bell pepper
1 scallion, sliced (white and green parts)
1 lime, cut into wedges, for serving
2 tablespoons vegan ranch dressing, such as Easy Vegan Ranch Dressing
Chopped fresh cilantro leaves, for garnish

Instructions

Heat a large nonstick pan over medium-high heat. Add the mushrooms and garlic salt. Cook until the mushrooms soften and begin to brown, 5 to 8 minutes. If they start to stick, you can add a splash of water. Transfer the mushrooms to a small bowl and toss them with the barbecue sauce. Set aside.
Wipe out the pan and place over medium heat. One at a time, warm the tortillas just enough to cook off the raw corn flavor and lightly brown on both sides, 1 to 2 minutes per side.
Divide the mushroom filling among the tortillas. Top with the pineapple, bell pepper, and scallion. Add a squeeze of lime, then drizzle the ranch over the top. Sprinkle with cilantro and serve with extra lime wedges.

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Vegan Sushi Tacos

Shelli McConnell — Mon, 22 May 2023 17:06:58 +0000

Get ready for the most epic fusion tacos you’ve ever tasted. Sheets of crisp, subtly salty nori are folded like tortillas to cradle a vibrant filling of sushi-inspired ingredients that will leave you licking your fingers. Hearty brown rice is studded with adzuki beans for extra substance, while shredded veggies are coated in a spicy-sweet mango sriracha salsa to deliver a tangy punch. Avocado slices add refreshing creaminess, and extra salsa is drizzled on top to tie all the ingredients together. If you’re feeling fancy, throw on a few slices of pickled ginger or a sprinkling of sesame seeds for a delicious finishing touch. And while the flavors might taste like this dish calls for chopsticks, eating these colorful, crunchy wraps with your hands provides that classic Mexican taco experience that makes this funky fusion dish one to remember.

For more creative vegan taco recipes, check out these tasty ideas:

Yield: Makes 8 tacos

3 cups no-salt-added vegetable broth
1½ cups dry short grain brown rice
1 15-oz. can no-salt-added adzuki beans, rinsed and drained (1½ cups)
¼ cup brown rice vinegar
2 tablespoons pure maple syrup
1½ cups chopped fresh mango
1 tablespoon lime juice
1 tablespoon sriracha sauce
6 cups shredded or matchstick-cut assorted vegetables (radishes, carrots, cabbage, cucumber, and/or scallions)
16 8-inch toasted nori sheets
1 small avocado, halved, seeded, peeled, and thinly sliced

Instructions

In a medium saucepan bring broth to boiling. Add rice; reduce heat. Cover and simmer about 40 minutes or until liquid is absorbed. Remove from heat. Stir in beans, vinegar, and maple syrup. Cool 30 minutes.
Meanwhile, in a food processor combine mango, lime juice, and sriracha sauce. Process until smooth. Toss shredded vegetables with half of the mango sauce.
Cut nori sheets into 8-inch-diameter circles. (Tip: Use an 8-inch round cake pan or pot lid as a template when cutting the circles). Layer two nori circles together for each taco. With damp fingers, spread rice mixture over layered nori sheets. Arrange vegetable mixture and avocado over half of the rice. Fold nori sheets over vegetables. Serve tacos with remaining mango sauce.

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Mediterranean Tacos with Spicy Roasted Cauliflower

Shelli McConnell — Thu, 11 May 2023 17:15:51 +0000

Can’t decide whether you want a Mexican or Mediterranean meal? This tasty fusion recipe gives you the best of both worlds. Start building your tacos by slathering a round of whole wheat pita bread with hummus and piling it high with roasted potatoes and cauliflower. Bright red sumac adds tartness and color to the veggies while cumin and paprika deliver subtle smokiness to call in some Southwestern flair. Once the base is ready, it’s full-on topping time. Garnish everything with a drizzle of lemony tahini dressing, sliced japaleños, crunchy red cabbage, and aromatic cilantro to create an unbelievably delicious cross between a shawarma wrap and taco. Trust us—this recipe really hits the spot when you want to sink your teeth into a hearty, flavor-packed meal!

For more plant-based taco recipes, check out these tasty ideas:

Yield: Makes 4 tacos

½ cup no-salt-added tomato sauce
3 tablespoons ground sumac
2 teaspoons sweet paprika
1 teaspoon ground cumin
½ teaspoon garlic powder
4 cups small cauliflower florets
12 oz. tiny new potatoes, halved
¼ cup tahini
1 tablespoon lemon juice
1 cup oil-free hummus
4 rounds whole wheat pita bread
3 cups shredded red and/or green cabbage
½ cup chopped fresh cilantro
1 fresh jalapeño chile, thinly sliced
¼ cup sliced scallions
Lemon wedges

Instructions

Preheat oven to 450°F. Line a 15×10-inch baking pan with foil. In a large bowl stir together the first five ingredients (through garlic powder). Add cauliflower and potatoes; toss to coat. Spread cauliflower mixture in prepared pan. Roast 20 to 25 minutes or until cauliflower and potatoes are tender and charred, stirring once.
In a bowl stir together tahini, lemon juice, and enough water to reach drizzling consistency. Spread hummus on pitas. Add cauliflower mixture and cabbage. Top with tahini sauce, cilantro, jalapeño, and scallions. Serve with lemon wedges.

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Red Onion and Charred Cauliflower Tacos

Nancy Macklin, RDN — Thu, 24 Jun 2021 17:32:12 +0000

These veggie tacos get their smoky flavor from chipotle salsa and roasted corn. If you can’t find frozen roasted corn, cook regular frozen corn in a nonstick skillet over medium-high until slightly blackened.

Looking for more Mexican-inspired vegan dishes to add to your menu? Try these veggie fajitas.

Yield: Makes 8 tacos

Time: 50 minutes

1 10- to 12-oz. package fresh cauliflower florets
½ of a medium red onion, thinly sliced (1 cup)
¾ cup jarred chipotle salsa, divided
1 15-oz. can no-salt-added black beans, rinsed and drained
¾ cup frozen roasted corn, thawed
8 6-inch corn tortillas, warmed
1 cup shredded red cabbage
½ cup sliced scallions
¼ cup chopped fresh cilantro
Lime wedges

Instructions

Preheat oven to 450°F. Line a 15×10-inch baking pan with foil. Cut up any large cauliflower florets. Place cauliflower, red onion, and ¼ cup of the salsa in the prepared pan; toss to coat. Roast 15 minutes or until cauliflower is tender and charred, stirring once.
Meanwhile, in a bowl combine black beans, corn, and the remaining ½ cup salsa.
Spoon bean mixture onto tortillas. Top with cauliflower mixture, cabbage, green onions, and cilantro. Serve with lime wedges.

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Delicata Squash Tacos

Shelli McConnell — Tue, 27 Oct 2020 17:36:55 +0000

Squash makes for a succulent taco filling, and delicata squash has such thin skin that you don’t even need to peel it before using. Avocado helps hold these veggie tacos together. If you don’t have a perfectly ripe one, use a smear of guacamole in its place.

Tip: Chile peppers contain oils that can irritate your skin and eyes. Wear plastic or rubber gloves when working with them.

Yield: Makes 12 tacos

1 lb. delicata squash, halved and seeded
1 medium onion, cut into thin wedges
3 tablespoons lime juice
½ teaspoon chili powder
Sea salt and freshly ground black pepper, to taste
1 15-oz. can no-salt-added black beans, rinsed and drained
1 cup frozen roasted corn, thawed
1 roma tomato, seeded and chopped
¼ cup thinly sliced scallions (green onions)
1 fresh jalapeño chile, seeded and finely chopped (see note in intro)
12 6-inch corn tortillas, warmed
1 medium avocado, halved, seeded, peeled, and sliced
Fresh cilantro leaves
Lime wedges

Instructions

Preheat oven to 425°F. Line a 15×10-inch baking pan with foil. Cut squash into ½-inch-thick slices, then cut slices into thirds. Place squash and onion in a bowl. Add 2 Tbsp. of the lime juice, the chili powder, and salt and black pepper; toss to coat. Spread in prepared pan. Roast about 25 minutes or until squash is tender and golden, stirring once.
Meanwhile, for salsa, in a bowl combine beans, corn, tomato, scallions, jalapeño, and the remaining 1 Tbsp. lime juice.
Fill tortillas with roasted squash mixture, salsa, sliced avocado, and fresh cilantro. Serve with lime wedges.

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Mushroom Chorizo Tacos con Papas

Shelli McConnell — Tue, 29 Sep 2020 17:20:23 +0000

A mix of mushrooms, walnuts, and chickpeas make a meaty vehicle for savory seasonings in this plant-based take on chorizo tacos. Potatoes add extra heartiness to the chorizo mix. Even meat eaters will love this restaurant-quality recipe! For serving, set out the whole skillet of mushroom chorizo along with tortillas and assorted toppings.

Yield: Makes 5 cups filling

4 oz. cremini mushrooms, sliced
1½ teaspoons mild chili powder
1 teaspoon ancho chile powder
1 teaspoon ground cumin
¾ teaspoon dried oregano, crushed
½ teaspoon ground coriander
¼ teaspoon garlic powder
¼ teaspoon smoked paprika
⅛ teaspoon ground cinnamon
1 15-oz. can no-salt-added garbanzo beans (chickpeas), rinsed and drained
¼ cup chopped toasted walnuts
1 tablespoon lime juice
3 cups chopped yellow potatoes (1 lb.)
1 small onion, chopped (¾ cup)
Sea salt and freshly ground black pepper, to taste
Corn tortillas, warmed
Optional toppings: cilantro leaves, shredded red cabbage, chopped tomatoes, sliced radishes, lime wedges for squeezing

Instructions

In an extra-large oven-going skillet cook mushrooms over medium-high 6 to 8 minutes or until lightly browned and liquid has released and evaporated, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking.
In a large bowl stir together the next eight ingredients (through cinnamon). In a food processor combine mushrooms, chickpeas, walnuts, and lime juice. Pulse until chopped. Add chickpea mixture to seasonings in bowl; stir well to combine. Let stand while preparing potato mixture.
Wipe out skillet and place in oven. Preheat oven to 425°F. Meanwhile, place potatoes and onion in a steamer basket in a large saucepan. Add water to saucepan to just below basket. Bring to boiling. Cover and steam 12 to 14 minutes or until tender.
Add steamed potatoes and onion to mixture in bowl; toss to combine. Season to taste with salt and black pepper. Carefully transfer potato mixture to the hot skillet. Return to oven. Bake about 10 minutes or until heated and browned.
Serve in skillet with tortillas and desired toppings.

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Peach and Pepper Tacos

Shelli McConnell — Tue, 18 Aug 2020 17:19:29 +0000

Sweet and spicy, with a luscious Avocado Crema, every bite of these colorful veggie tacos packs a punch. Grilling stone fruits allows them to soften and absorb dressings more readily. We used peaches, but you can use any stone fruit, including plums or plumcots, in this recipe.

Tip: Chile peppers contain oils that can irritate your skin and eyes. Wear plastic or rubber gloves when working with them.

Yield: Makes 12 tacos

1 large avocado, halved, seeded, and peeled
⅓ cup unsweetened, unflavored plant milk, such as almond, soy, cashew, or rice
2 tablespoons lime juice, divided
¼ teaspoon hot pepper sauce
1 small clove garlic, chopped
5 tablespoons orange juice
1 teaspoon chili powder
1½ cups hot cooked barley
2 tablespoons slivered fresh basil
Sea salt, to taste
4 medium peaches or nectarines, halved and pitted
12 whole miniature bell peppers in assorted colors
1 large fresh poblano chile pepper, halved and seeded
1 small yellow onion, quartered lengthwise
12 6-inch corn tortillas

Instructions

For Avocado Crema: In a blender or food processor combine avocado; plant milk; 1 Tbsp. of the lime juice; the hot pepper sauce; garlic; and sea salt, to taste. Blend until smooth.
In a bowl combine 3 Tbsp. of the orange juice, the remaining 1 Tbsp. lime juice, and the chili powder. Add barley and basil; toss to combine. Season with salt.
Brush peaches, bell peppers, poblano, and onion quarters with the remaining 2 Tbsp. orange juice. Grill, covered, over medium-high about 10 minutes or until slightly charred, turning as needed and brushing with water as needed to prevent drying. Transfer to a cutting board; cool slightly.
Halve bell peppers and remove stems and seeds. Cut peach halves and onion into wedges; separate onion wedges. Cut poblano into bite-size strips.
Spread tortillas with Avocado Crema. Top with barley mixture and grilled peaches and vegetables.

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Full-On Taco Bar

Rip Esselstyn and Jane Esselstyn, RN — Tue, 16 Oct 2018 11:14:52 +0000

Celebrate Taco Tuesday by building your own taco bar with this quick and easy recipe. The filling—a combination of lentils, refried beans, and seasonings—takes only about 20 minutes to make, and while it’s simmering, you can set the table with all your favorite taco fixings. Leftovers make a great next-day lunch rolled into tortillas or piled onto a big tossed salad. Prep tip: Wear gloves and be careful not to rub your face when working with fresh hot chiles, which contain a spicy, burning compound that can stick to your skin.

From The Engine 2 Cookbook

Yield: 12 tacos

2 large sweet onions, chopped (2 cups)
1 red bell pepper, chopped (1 cup)
½ fresh jalapeño pepper, seeded and finely chopped
2 cloves garlic, minced
3 cups cooked brown lentils or two (15-ounce) cans lentils, drained and rinsed
1 (15-ounce) can fat-free vegetarian refried beans
1 cup vegetable stock or water, plus more as needed
¼ cup reduced-sodium taco seasoning mix
12 6-inch corn tortillas, warmed
Toppings such as shredded lettuce, chopped tomatoes, red onion, avocado, fresh cilantro, and salsa or taco sauce

Instructions

Combine the onions, bell pepper, jalapeño, and garlic in a large skillet. Cook over high heat until tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
Stir in the lentils, refried beans, stock, and taco seasoning mix. Bring to a boil; reduce heat to medium-low. Cover and simmer for 5 to 7 minutes or until slightly thick, adding up to 1 cup more stock to reach the desired consistency.
Serve the lentil mixture in tortillas with toppings.

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Spicy Stir-Fry Tacos

Carla Christian, RD, LD — Tue, 11 Sep 2018 10:27:23 +0000

The next time you’re craving stir-fry flavors, skip the chopsticks and pile this tasty assortment of colorful veggies into spicy vegan tacos. To make the filling, the vegetables are quick-steamed in a skillet, then finished with a sauce made with ginger, garlic, tamari, and rice vinegar that gets a bit of heat from red pepper flakes. Feel free to switch out the vegetables for whatever is in season, but try to include a variety of textures. You can also use the filling to make burritos with rice.

Note: Soy sauce contains gluten. To make this recipe gluten-free, use gluten-free tamari sauce.

Yield: Serves 4

1 large butternut squash, peeled, seeded, and cut into ¾- to 1-inch cubes (6 cups)
8 ounces button mushrooms, sliced (3 cups)
2 cups broccoli florets
1 cup thinly sliced carrots
2 tablespoons cornstarch
5 teaspoons low-sodium tamari or soy sauce (see note in intro)
6 cloves garlic, minced
1 tablespoon grated fresh ginger
2 teaspoons unseasoned rice vinegar
1 teaspoon crushed red pepper
4 cups coarsely chopped Swiss chard
24 6-inch white corn tortillas, warmed
¼ cup thinly sliced scallions (white and green parts)

Instructions

Combine the squash and ¼ cup water in a 12-inch nonstick skillet. Bring to a simmer over medium-high heat. Reduce the heat to medium-low and simmer, covered, for 6 to 8 minutes. Stir in the mushrooms, broccoli, and carrots. Simmer, covered, for 5 minutes more.
Combine the cornstarch, tamari, garlic, ginger, vinegar, and crushed red pepper in a small bowl. Stir in ¼ cup water.
Add the tamari mixture and Swiss chard to the vegetables in the skillet. Cook for 1 minute, stirring occasionally and adding ¼ to ½ cup water to reach the desired consistency.
Spoon the vegetable mixture onto doubled tortillas and sprinkle with scallions. Fold or roll up tortillas. Serve immediately.

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