Vegan recipe: tofu tacos

Whether you follow a vegan diet or are simply interested in adding more plant-based meals into your week, why not try this recipe for tofu tacos from The Vegan Society?

Rich in bone-friendly calcium, this is a great meal option to help boost calcium levels if you’re living with, or trying to prevent, osteoporosis, or just trying to get more calcium into your diet. This recipe is rich in protein, providing 23 grams per serving. Protein also plays a key role in supporting bone health and is one of the food groups that makes up a healthy, balanced diet.

Visit our nutrition for bones web page for more information on eating well to support your bone health.

Nutrition tips from The Vegan Society

Did you know that calcium-set tofu and fortified soya yoghurt are some of the richest calcium sources you can get from a plant-based diet?

When choosing your tofu, check that ‘calcium sulphate’ or ‘calcium chloride’ is included in the list of ingredients. These ingredients are used to help set the tofu in the manufacturing process and contribute to the calcium content. They are also common food additives and are often added to foods such as bread and canned vegetables.

Fortified foods are those that have nutrients added to them. When choosing your soya yoghurt, look for mention of added calcium on the packaging.

For tips on eating a well-planned vegan diet to support bone health, visit The Vegan Society’s Bone health web page. Here, you’ll also find a link to the video recording of our conversation with The Vegan Society on common questions about vegan diets and bone health.

Photography by Hannah Hossack-Lodge (domesticgothess.com)

Recipe

Serves 4 (each serving is 431g)

Ingredients

For the sour cream

120g calcium-fortified soya yoghurt
1 lime, juiced
1 tsp nutritional yeast flakes

For the tacos

1 tsp smoked paprika
1 tsp ground cumin
1 tsp chilli powder
1 tbsp rapeseed oil
1 x 400g block of firm calcium-set tofu
1 x 400g tin of kidney beans, washed and drained
1 x 400g tin of chopped tomatoes
8 x taco shells
4 garlic cloves, crushed
1 medium white onion, sliced
2 bell peppers, deseeded and sliced into strips
1 bunch of coriander, chopped
Black pepper, to taste

Method

1. For the sour cream, mix the soya yoghurt, lime juice and nutritional yeast together

2. Make a marinade for the tofu by mixing paprika, cumin and chilli powder, crushed garlic, black pepper and oil together

3. Take the block of tofu and remove excess water by patting it dry. Grate the tofu into the marinade, mix and coat well

4. Heat a pan and fry the marinated tofu until browned

5. Drain and wash the kidney beans and add to the pan along with the chopped tomatoes and heat through

6. In a separate pan, lightly fry the onions and peppers in oil

7. Heat the tacos in a preheated oven for 5–6 minutes until warm and crisp

8. Fill the tacos with the cooked mixture and top with peppers, onions, sour cream and chopped coriander

Why not try adding some smashed avocado or a chunky salsa for some extra veg?

Notes

On average this recipe costs around £11.50 in total to make, with costs varying depending on where you buy your ingredients. This total is based on buying whole quantities of ingredients rather than the smaller measurements needed, for example a tub of nutritional yeast as opposed to the 1 tsp required. This means that the cost of the recipe will be lower if you come to make it again, which will be helpful if you’re looking to build in more plant-based meals to your week. Nutritional yeast, for example, is used in many vegan recipes.

Recipe created by dietitian, Andrea Rymer at The Vegan Society.

Did you make this recipe? If so, we’d love to see your photos. Email us at comms.team@theros.org.uk