Easy recipe · Tex-Mex Recipe · Vegetarian

Learning to Love Tofu

March is National Nutrition Month!  We’re now more than halfway into it, so this is a good time to check in on my goals for the month.  At work, we’re using this month to encourage employees to try new foods with the goal of adding more variety to their diets. I had this grand goal of trying all kinds of new foods myself and, well, I haven’t done as well as I had hoped. I started out strong by purchasing a prickly pear at the fruit and vegetable market because I was curious and had heard they’re good. After it gave me several tiny yet surprisingly painful splinters, I was afraid to touch it, so it ended up going bad before I could clean and cut it. Turns out the name actually has meaning.  Oops!  I’ll have to give it another go before the month is over.  Next time I’ll be sure to wear gloves.

One new thing I actually have tried lately is cooking with tofu. Technically this is something I tried before March, but I did it while we were planning for National Nutrition Month at work.  I got a little excited about trying new things and got a jump start on the month…that still counts, right?  To be honest, I’ve had tofu before and never really liked it, so I never tried cooking it at home. I had some really tasty teriyaki tofu recently, though, and it made me want to try cooking with it myself. Naturally, this Texas girl chose to start with tacos.  In looking through the recipes I’ve posted to-date, I’m actually embarrassed I’ve never posted any taco recipes here before.  Better late than never, right?  And these tofu & mushroom tacos are so tasty that I’ve had them on repeat since the first time I made them…in fact I just had them last night.


I am personally really big on texture and don’t like anything mushy, so for these tacos I stuck with extra firm tofu. The key really is in the marinade. Tofu and mushrooms are great for taking up the flavors they’re cooked in, and giving them a little time to soak up all of the amazing flavors and spices from this marinade makes the tacos extra mouth-watering. Bonus – they cook up really quickly after they’re marinated, making them great for a weeknight dinner.  Topped with the yogurt-based Cilantro Lime Crema (recipe follows taco recipe) and some avocado, they’re both delicious and nutritious.  I hope you enjoy them as much as I do!


Spicy Tofu & Mushroom Tacos
Yield: 6 tacos
Nutrition per Taco: 176 calories, 21.7 g protein, 6.3 g fat, 19.3 g carbohydrates, 2.4 g fiber, 173 mg sodium
1 (12 oz.) package of extra firm tofu
8 oz. sliced mushrooms
1 medium jalapeno, minced
1/2 medium onion, minced
3 cloves garlic
3 tsp ground cumin
1 tsp dried oregano
1 Tbsp ground cinnamon
Juice of 1 lime
1/4 cup fresh cilantro, chopped
1/2 tsp each salt & black pepper
1 Tbsp olive oil
6 tortillas (I used Trader Joe’s Corn & Wheat tortillas…best of both worlds!)

1. Drain tofu and remove excess moisture by pressing between 2 plates. Cut tofu into cubes.
2. In a bowl or plastic bag, combine all ingredients and let chill in refrigerator for 20 minutes.
3. Heat oil in skillet over medium-high heat. Add tofu and mushroom mixture and cook, stirring frequently, until mushrooms are browned.
4. Serve in tortillas with Cilantro Lime Crema, avocado slices, and cilantro.

TofuMushrmTacos2Cilantro Lime Crema
Yield: 6 Tbsp
Nutrition per tablespoon:  33 calories, 3 g protein, 1.7 fat, 1.8 g carbohydrates, 0.1 g fiber, 206.2 mg sodium
1/4 c plain Greek yogurt
Juice of 1/2 lime
1/2 c chopped cilantro
1/2 medium jalapeno, minced
1/2 tsp each salt & black pepper

1. Add all ingredients to a bowl and mix well. Adjust seasoning if necessary.