Mushroom Veggie Tacos

I love tacos. Being vegetarian I used to make tacos with mock meat crumbles which was good but we have been focusing on more whole foods and fewer processed so I have been cooking with mushrooms more. Mushrooms have a meaty texture so I began experimenting with them in various recipes. I have made fajita type tacos before but this time I was looking for a more ground beef type taco filling to eat in crunchy taco shells like my son prefers.

I have made these a few times and they really are delish and satisfy the taco craving.

This more of a guideline than a recipe.

To make these vegan tacos, leave out the cheese.


2 Cups or more chopped mushrooms. I use Portabello or Crimini
1 Cup or more chopped onion
1 Cup or more diced Red, Yellow, or Orange Bell Pepper or Sweet Peppers
1 Small Can diced green chilis
Liquid Aminos – 1 – 2 Tablespoons
2 Tablespoons Chipotle Sauce
Spices: Chili Powder, Cumin, Salt, Garlic, Cayenne Pepper

Guacamole or Avocado
Shredded Sharp Cheddar or Pepper Jack cheese

Taco Shells or corn tortillas

Saute the onions in butter or oil. Add the mushrooms and cover, simmering on medium-low heat until the mushrooms soften. Add the peppers and spices except for the cayenne. Add the chipotle sauce (or salsa) Cook for an additional 10-15 minutes. Sometimes I allow this to simmer for longer. Add the cayenne before serving, mixing it in well.


Spoon into taco shells and top with your favorite taco toppings: lettuce, tomatoes, salsa, cheese, and avocado. Play around with it. I have added corn to the mixture too on occasion. Cilantro-lime rice is a nice accompaniment.



Now for the juicy stuff!

Mushrooms provide many of the nutritional attributes of produce, as well as attributes more commonly found in meat, beans or grains. Mushrooms are low in calories, fat-free, cholesterol-free, gluten-free, and very low in sodium, yet they provide important nutrients, including selenium, potassium (8%), riboflavin, niacin, vitamin D and more.

Mushrooms are a good source of B vitamins, including riboflavin, niacin, and pantothenic acid, which help to provide energy by breaking down proteins, fats and carbohydrates. B vitamins also play an important role in the nervous system.

Mushrooms are also a source of important minerals:

  • Selenium
  • Ergothioneine
  • Copper
  • Potassium

Beta-glucans, found in numerous mushroom species, have shown marked immunity-stimulating effects, contribute to resistance against allergies and may also participate in physiological processes related to the metabolism of fats and sugars in the human body.

Regular mushroom consumers lose inches from their waist when compared to those who don’t eat mushrooms.

Glutamates in mushrooms help control appetite.

Mushrooms also improve blood cholesterol & blood pressure.

The moral of the story: Eat more fungi!



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