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  • Writer's pictureDebbie Marsh

Crispy Mushroom and Walnut Tacos and Taquitos

Crispy Mushroom and Walnut Tacos and Taquitos: The Perfect Plant-Based Meal for the Whole Family

Mushroom and Walnut Tacos

Hello, food enthusiasts! Today, I'm thrilled to share a scrumptious and wholesome recipe that's ideal for those who embrace a plant-based lifestyle and perfect for the entire family. I prepared these Crispy Mushroom and Walnut Tacos and Taquitos the night before, and my hubby and I enjoyed them during my lunch break. The best part? Even though my husband isn't a full-fledged vegetarian, he couldn't resist these delightful creations. These versatile tacos and taquitos are a true win-win - loaded with flavor, incredibly satisfying, and suitable for everyone at the table. I'm already looking forward to making them again real soon!


Healthy Benefits of the Ingredients:
  • Walnuts: Walnuts are rich in healthy fats, particularly omega-3 fatty acids, and provide a good source of plant-based protein. They are also high in antioxidants and can support heart health.

  • Lion's Mane Mushrooms: These mushrooms are known for their potential cognitive benefits, such as improving memory and focus. They also provide essential nutrients and are low in calories.

  • Nutritional Yeast: Nutritional yeast is a source of B vitamins, including B12, which is often lacking in a vegan diet. It adds a cheesy flavor to dishes without dairy.

  • Black Beans: Black beans are packed with protein and fiber, aiding in digestion and providing a steady source of energy. They are also rich in vitamins and minerals, such as folate and iron.

  • Corn Tortillas: Corn tortillas are naturally gluten-free and lower in calories than wheat tortillas. They provide essential carbohydrates and fiber.

  • Vegan Cheese or Goat Cheese: Depending on your choice, vegan cheese can be a good source of plant-based calcium. Goat cheese offers protein and healthy fats.

  • Guacamole: Avocado, a key ingredient in guacamole, provides healthy monounsaturated fats, fiber, and various vitamins and minerals.


Mushroom and Walnut Tacos

Crispy Plant-Based Mushroom and Walnut Tacos and Taquitos Recipe:

Ingredients:


For the Filling:

  • 1 cup walnuts, soaked for 1-2 hours, drained, and rinsed

  • 1 cup finely chopped Lion's Mane mushrooms

  • 1-2 heaping tablespoons of nutritional yeast

  • Your favorite taco seasonings

  • Sea salt, to taste

  • A pinch of garlic powder

  • A dash of hot sauce (adjust to your preference)

  • 1 tablespoon avocado oil

  • 1 can organic black beans, drained and rinsed

For Assembling:

  • 10-12 street taco-sized corn tortillas

  • Vegan butter or non-dairy spread

  • Shredded vegan cheese or goat cheese (your preference)

For Serving:

  • Guacamole

  • Diced tomatoes

Instructions:

  1. In a food processor, combine the soaked and rinsed walnuts, finely chopped Lion's Mane mushrooms, nutritional yeast, taco seasonings, sea salt, garlic powder, and hot sauce. Blend until you achieve a burger-like consistency. Set aside.

  2. In a pan, heat the avocado oil over medium heat. Add the drained black beans and lightly mash them with a fork while cooking. Season the beans with your choice of taco seasonings. Once the beans are cooked and slightly mashed, add the walnut and mushroom mixture to the pan. Combine everything and adjust the seasoning as needed. Cook until the "meat" is browned and well mixed with the beans. Set the filling aside.

  3. Warm the corn tortillas slightly to make them pliable. Spread a thin layer of vegan butter on each tortilla and sprinkle a bit of shredded vegan cheese or goat cheese (depending on your preference).

  4. Place equal amounts of the cooked filling onto each tortilla. Add a little more cheese on top.

  5. Fold or roll each tortilla, creating mini taco rolls.

  6. Option for Air Frying: Preheat your air fryer to 350°F (175°C). Lightly brush or spray the outside of each mini taco with a small amount of oil or cooking spray. Place the mini tacos in the air fryer basket in a single layer and cook for 5-7 minutes, turning them over halfway through until they are golden brown and crispy.

  7. Remove the mini tacos from the air fryer and serve with guacamole and diced tomatoes.

  8. Enjoy your Crispy Plant-Based Mushroom and Walnut Tacos and Taquitos!



Suggested Servings:

This recipe makes approximately 10-12 mini tacos. You can serve 2-3 mini tacos per person as an appetizer or side dish, or 4-6 mini tacos per person as a main course.


Nutrition Facts: Per Serving:


Calories: 250 calories per serving

Protein: 7g

Carbohydrates: 23g

Dietary Fiber: 4g

Sugars: 2g

Fat: 16g

Saturated Fat: 2g

Cholesterol: 0mg

Sodium: 250mg


Please note that these are rough estimates and can vary depending on the specific brands and quantities of ingredients used. The nutritional content may also change if you use an air fryer with reduced oil or make other modifications to the recipe. It's always a good idea to calculate the precise nutritional information based on the exact ingredients and portion sizes you use.


Whether you're serving these at a party, as a snack, or for a satisfying dinner, these versatile plant-based delights are sure to delight your taste buds and nourish your body. And, believe me, even though my husband isn't a full-fledged vegetarian, he can't resist them. These tacos and taquitos are a true win-win for the entire family! 😋🌱


Disclaimer: The nutritional information is an estimate and may vary based on ingredients and serving sizes. For precise dietary needs or health concerns, consult a healthcare professional or dietitian. Check product labels for allergens. Enjoy the recipe while being mindful of your dietary requirements.


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