How to Make Tofu Tacos

Tofu tacos can be used to introduce high-quality protein to your diet without using meat. Tofu is also low in cholesterol and saturated fat, and is a good source of B vitamins and iron. This recipe yields approximately four vegetarian tofu tacos and can easily be modified for vegan diets, if necessary.

Things You'll Need

• Medium-size skillet Vegetable oil cooking spray 8 oz. extra-firm tofu 2 tbsp. taco seasoning mix ½ cup each diced red pepper and onion 2 tbsp. fresh cilantro 4 taco shells ½ cup shredded cheese 1 cup shredded lettuce ¼ cup sour cream 4 tbsp. salsa (optional)

Instructions

1. Preheat the oven to 300 degrees. Spray a medium-size skillet with vegetable oil. Place on the stove and warm over medium heat. Dice the tofu into ½-inch pieces.

2. Add the tofu and taco seasoning to the preheated skillet. Cook for 2 to 3 minutes, stirring frequently, until the tofu is browned slightly.

3. Add the diced red pepper, onion and fresh cilantro to the tofu mixture. Stir well to combine, then cook for an additional 3 to 4 minutes.

4. Add ½ cup of water to the skillet and cook 2 to 3 more minutes, or until the water has been completely absorbed. Remove the pan from the heat.

5. Place the taco shells in the preheated oven for 2 to 3 minutes, or until thoroughly warmed. Place 3 to 4 tbsp. of the tofu taco mixture into each taco shell.

6. Top the tofu mixture with shredded cheese, shredded lettuce and sour cream. Top each taco with 1 tbsp. salsa, if desired, and serve immediately.

Tips & Warnings

• To make the tofu tacos vegan-friendly, omit the sour cream and cheese, or substitute with the non-dairy version of these ingredients. For more filling tofu tacos or to stretch the recipe further, try adding brown rice and/or cooked beans to each taco shell. Tortillas may be used in place of taco shells to make soft tofu tacos. Warm the tortillas in the microwave for about 1 minute prior to filling.

References

• University of Michigan Comprehensive Cancer Center: Information About Tofu
• Book: Feed Your Family Right!: How to Make Smart Food and Fitness Choices for a Healthy Lifestyle; Elisa Zied, Ruth Winter; 2007