Tofu Taco Filling
Transform your taco night with this flavorful and protein-packed Tofu Taco Filling! Perfect for vegans, vegetarians, or anyone looking for a delicious meat-free alternative, this recipe combines crumbled extra-firm tofu with a medley of smoky, bold spices like chili powder, cumin, and smoked paprika. Enhanced with the richness of soy sauce and tomato paste and brightened by optional cilantro and lime juice, this filling boasts a satisfying texture and irresistible flavor. Quick and easy to prepare in just 25 minutes, it's versatile enough to serve in tacos, burritos, or over nachos. Whether you're hosting taco Tuesday or planning a healthy weeknight meal, this tofu taco filling will quickly become a household favorite.
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Recipe Information
Ingredients
- 14 oz extra-firm tofu
- 2 tbsp olive oil
- 1 medium, diced yellow onion
- 2 cloves, minced garlic
- 1 tbsp chili powder
- 1 tsp ground cumin
- 0.5 tsp smoked paprika
- 0.5 tsp ground coriander
- 1.5 tbsp soy sauce (or tamari for gluten-free)
- 1 tbsp tomato paste
- 1 small, diced red bell pepper
- 0.25 cup water or vegetable broth
- 0.25 tsp salt
- 0.25 tsp black pepper
- 2 tbsp, chopped (optional) fresh cilantro
- 1 tbsp (optional) lime juice
Instructions
Press the tofu: Remove the tofu from its package and press it to remove excess moisture. Place it between two plates and set a heavy object (like a can or book) on top. Let it press for 10-15 minutes while prepping the other ingredients.
Heat a large skillet over medium heat and add the olive oil. Once heated, add the diced onion and cook for 3 minutes until softened.
Add the minced garlic to the skillet and sauté for another 30 seconds, stirring to prevent burning.
Crumble the pressed tofu into the skillet using your hands or a fork to achieve a ground-meat-like texture.
Add chili powder, cumin, smoked paprika, coriander, salt, and black pepper. Stir to coat the tofu evenly with the spices.
Add the soy sauce, tomato paste, and water (or vegetable broth) to the skillet. Stir well to combine and allow the mixture to simmer for 3 minutes to blend the flavors.
Mix in the diced red bell pepper and cook for another 3-4 minutes, stirring occasionally, until the pepper is slightly softened but still vibrant.
Taste and adjust seasonings if needed. Add more salt, pepper, or spices to your liking.
Optional: Stir in chopped cilantro and lime juice for added freshness before serving.
Serve the tofu taco filling warm in taco shells, tortillas, or as a topping for nachos. Add your favorite toppings like avocado, salsa, or vegan sour cream.
Nutrition Facts
Calories |
995 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.3 g | 79% | |
| Saturated Fat | 9.3 g | 46% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2548 mg | 111% | |
| Total Carbohydrate | 50.2 g | 18% | |
| Dietary Fiber | 18.6 g | 66% | |
| Total Sugars | 13.7 g | ||
| Protein | 69.4 g | 139% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2803 mg | 216% | |
| Iron | 16.0 mg | 89% | |
| Potassium | 1840 mg | 39% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
