Rethinking Taco Tuesday
A quick and simple take on tacos that gives you all the awesome taco flavour in a mushroom “shell” that isn’t packed with added salt and even better, won’t crumble all over your plate!
Packed with protein, this recipe uses quinoa instead of ground meat, but you could easily make it with meat if that’s what you’re craving.
Portobello mushrooms are a nutrient powerhouse, and pack a good amount of protein on their own. If you’re looking to reduce animal proteins in your diet, or even switch things up a bit, their hearty flavour and firm texture make them a great substitute for meat. Make sure to hang onto the stems to use when making vegetable stock. They add a rich, full flavour with a hint of mushroom taste.
Portobello mushrooms may help to reduce cancer risk and also have anti-inflammatory and antioxidant properties. They are rich in B vitamins which are essential for energy, blood pressure regulation and managing stress and also help to keep your liver, skin, eyes and hair healthy. In addition to B-vitamins, especially Niacin, they are rich in Potassium, which also helps to manage blood pressure and support heart health.
High in Selenium, one serving provides over 30% of the recommended daily intake, providing a good source of nutritional support for thyroid function.
Quinoa is well known for its high protein content. It too is an excellent meat substitute, as quinoa contains all of the essential amino acids. It is also higher in fibre than most other grains. Quinoa is very high in magnesium, which helps to manage blood pressure, has a role in mood and exercise performance and is important for bone health.
**Quinoa is also high in in phytic acid, which can reduce the absorption of minerals by your body. Soaking or sprouting the quinoa before use reduces the impact of phytic acid.
This taco recipe is easy to customize and a great way to use up any bits and pieces of veggies you may have left lingering in your fridge. Think diced carrots, peppers, or zucchini. Leftovers keep well in the fridge and pack easily for a cold or a warm lunch, served on their own or over a bed of spinach or mixed greens. (Simply set aside your toppings and a simple vinaigrette to pack separately.)
Store bought taco seasonings are fine, but it’s truly so simple to whip up a batch of your own and store it in a jar, I would recommend the home-made option.
The recipe follows at the bottom of the taco recipe below.
Let’s Make This!
INGREDIENTS:
1/3 C spanish onion, diced
2 stalks celery, diced
2 cloves garlic, minced
2 tsp olive oil, divided
1/2 C quinoa, soaked and rinsed
1 Tbsp taco seasoning (recipe below), + extra chili powder for more heat, if desired
1 can black beans, drained and rinsed
6 portobello mushrooms, stemmed, gills removed
1/2 C shredded hard cheese, cheddar or jack
2 C baby spinach (optional)
toppings:
cheese
salasa
chopped cilantro
diced tomato
avocado slices
salsa
pickled jalapeños or onions
shredded lettuce
THIS IS HOW:
Preheat oven to 350º
Heat 1 tsp oil in a medium saucepan and sauté onion, celery and garlic until soft and fragrant. Add beans and taco seasoning.
Meanwhile, cook quinoa according to package directions
Mix cooked quinoa into bean mixture. Adjust seasonings to taste.
Place portobello mushrooms on a baking sheet and brush lightly with oil. Bake for 10 minutes, until slightly softened. Remove from oven.
(if mushrooms release a lot of liquid into their caps, carefully pour off into the quinoa-bean mixture.)Scoop quinoa-bean mixture onto mushrooms. Use a measuring cup or a large spoon, and use your hands to press mixture firmly onto the mushrooms.
Top with cheese, if using, and return to oven for another 15 minutes, or until cheese is melted.
Serve with toppings on a bed of spinach, if desired
Serves 3-4
Home made Taco Seasoning - mix well in a small bowl:
3 Tbsp chili powder
2 Tbsp ground cumin
2 Tbsp ground oregano
2 tsp sweet paprika
2 tsp garlic powder
1 tsp onion powder
1 tsp sea salt
1 tsp black pepper
pinch cayenne
Store in an airtight jar for up to 6 months.