The trio of walnuts, tempeh, and mushrooms is a nutrient-dense and meaty-tasting substitute for meat in these plant-strong tacos. The mixture mimics the texture of ground meat quite nicely. If using smaller street-style corn tortillas, a more appropriate serving size might be three tacos. You are welcome to add a dollop of sour cream or a dairy-free alternative.
AdvertisementBrain booster
Higher intakes of plant-based protein have been linked to improved brain functioning, making using meaty tempeh for taco night worth thinking about. People who ate avocado daily for six months saw a big boost in working memory and problem-solving efficiency, a study in the journal <Nutrients> found—a benefit attributed to the high levels of the antioxidant lutein in the creamy fruit. People who frequently eat mushrooms and walnuts have been found to have lower rates of depression. And eating nutrient-dense nuts, in general, has been tied to improved cognitive functioning.
Tortilla swap
Hold the tortillas and serve the nutty mixture and avocado salsa over baby greens for a taco salad. You could also finish with baked tortilla chips and shredded cheddar cheese, or crumble queso fresco overtop.
- 7 oz pkg tempeh
- 8 oz cremini mushrooms stems removed
- 1 cup walnut halves
- 2 Tbsp low-sodium soy sauce or tamari coconut aminos
- 1 Tbsp tomato paste
- 1 tsp Tbsp fresh oregano or 1dried oregano
- 1 tsp cumin
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/8 tsp salt
- 1 Tbsp avocado oil or grapeseed oil
- 2 tsp cider vinegar
- 1 large avocado cubed
- 1 cup halved cherry tomatoes
- 1/2 cup diced red onion
- 1 jalapeño pepper finely chopped
- 1/2 cup chopped cilantro
- 1/4 tsp salt
- Juice of 1/2 lime
- 8 corn tortillas warmed
- Roughly chop tempeh and mushrooms. Place in food processor, add walnuts, and pulse gently multiple times until everything is evenly chopped and resembles texture of ground beef, being careful not to overprocess (or it will be too mushy). Pulse in soy sauce or tamari, tomato paste, oregano, cumin, paprika, garlic powder, onion powder, and salt.
- In skillet, heat oil over medium heat. Add processed ingredients and cook for 7 to 10 minutes, stirring occasionally, until mixture darkens and has lost some of its moisture. Stir in vinegar and heat for 1 minute.
- To make salsa, in bowl, toss together avocado, tomatoes, onion, jalapeno, cilantro, salt, and lime juice.
- To serve, top tortillas with walnut mixture and salsa.
Per taco: 551 calories; 24 g protein; 37 g total fat (4 g sat. fat); 43 g total carbohydrates (6 g sugars, 11 g fiber); 632 mg sodium
