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Tofu Tacos



Tofu Tacos

Photo: Mandy Mindin


Still not sold on tofu? Tofu is a plant-based protein food, often used as a meat substitute, with a texture that often is described as “sponge-like.” It is time, however, to turn this description into something more appealing to those taste buds once and for all. Why? Tofu is an excellent source of protein and calcium (when prepared with calcium sulfate) and a good source of iron. This plant-based protein source takes on whatever flavor you choose to accompany it with, so get creative!

When the next taco time rolls around, don’t hesitate to grab that package of tofu and get cooking!  This recipe brings a crispy and tasty twist to this ingredient that is sure to change the mind of any tofu non-enthusiast.


Tofu Tacos

Makes 4 tacos   

Ingredients

  • 12 ounces of vacuum-sealed extra-firm tofu (does not require pressing)
  • Spinach tortillas
  • 1 cup sliced carrots
  • 2 cups Brussels sprouts
  • ½ cup chopped red onion
  • 2 cups chopped broccoli
  • 1 cup thinly sliced red bell pepper
  • 2 cups spinach leaves
  • 1 tablespoon olive oil
  • 1 tablespoon minced garlic
  • 2 tablespoons ground cumin, divided
  • Black pepper to taste
  • Marinade: your choice; for this recipe I used gyoza dipping sauce (made from rice vinegar, soy sauce, red pepper flakes, garlic, ginger and sesame oil)
  • Optional toppings: guacamole, salsa, hot sauce

Directions

  1. Preheat the oven to 450°F and slice the tofu into ½-inch slices for roasting. Place tofu slices on a plate and coat with gyoza dipping sauce.
  2. Place tofu on oiled baking sheet. Evenly sprinkle ½ teaspoon cumin over slices.
  3. Place carrots and Brussels sprouts on the other side of the baking sheet and season with black pepper and remainder of cumin. Place in oven for approximately 8 minutes.
  4. While tofu and vegetables are roasting, place olive oil in sauté pan over medium heat and add garlic and red onion. Sauté until onion is translucent, then add red pepper and broccoli. Cook for approximately 6 to 8 minutes.
  5. Take baking sheet out of oven and flip tofu slices. Toss carrots and Brussels sprouts to avoid charring. Place back in over for another 8 minutes.
  6. Place small handful of spinach leaves in the middle of four spinach tortillas.
  7. Remove baking sheet from the oven and check on the tofu slices and vegetables; flip if necessary and place back in oven for another 5 minutes or until everything looks evenly roasted.
  8. Once roasting is complete and Brussels sprouts have cooled slightly, shred them by cutting out the core and removing outer leaves; then halve the Brussels sprouts length-wise, set them on the cut end and slice thin. Cut the tofu in smaller slices if desired.
  9. Place sliced tofu, carrot, shredded Brussels sprouts and sautéed vegetables over bed of spinach leaves on tortilla.
  10. Top with your choice of toppings, roll up and enjoy!

Mandy MindinMandy Mindin is a dietetic intern in Mount Mary University’s Coordinated Program and is also pursuing her master’s degree in Dietetics with a counseling concentration. She has a strong passion for preventative practice/food as medicine and aspires to start her career in behavioral health, working with eating disorder patients. Connect with her on Instagram.

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