Tofu Tacos

4.3
(3)
3 Reviews

These quick vegan tacos, filled with a spicy tofu filling, make a perfect weeknight dinner. To keep them vegan, top them with shredded cabbage, fresh pico de gallo and guacamole. For vegetarians, add crumbled queso fresco.

By
Carolyn Casner
Carolyn Casner

Carolyn Casner is a longtime recipe tester and contributor for EatingWell. Over the years, she has tested and developed hundreds of recipes for the magazine and website.

EatingWell's Editorial Guidelines
Updated on April 22, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Jessica Ball, M.S., RD
Jessica Ball
Reviewed by Dietitian Jessica Ball, M.S., RD
Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes.
EatingWell's Editorial Guidelines
Tofu Tacos
Prep Time:
30 mins
Total Time:
30 mins
Servings:
4
Yield:
8 tacos
Nutrition Profile:
Diabetes-Friendly Nut-Free Dairy-Free Healthy Aging Low-Sodium High-Fiber Heart-Healthy Vegan Vegetarian Egg-Free Gluten-Free
Jump to Nutrition Facts
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Ingredients

  • 1 tablespoon chili powder

  • 1 teaspoon ground cumin

  • ½ teaspoon dried oregano

  • ½ teaspoon salt

  • ¼ teaspoon ground pepper

  • ⅛ teaspoon ground cinnamon

  • 1 (14 to 16 ounce) block extra-firm tofu, patted dry and cut into 1/2-inch pieces

  • 3 tablespoons extra-virgin olive oil, divided

  • ½ cup chopped onion

  • 2 large cloves garlic, minced

  • 1 (15 ounce) can black beans, rinsed

  • 2 teaspoons cider vinegar

  • ½ cup chopped cilantro

  • 8 corn tortillas, warmed

  • ¼ cup Shredded cabbage, pico de gallo and/or guacamole

Directions

  1. Combine chili powder, cumin, oregano, salt, pepper and cinnamon in a medium bowl. Add tofu and toss to coat. Set aside.

  2. Heat 2 tablespoons oil in a large nonstick skillet over medium heat. Add onion; cook, stirring, until starting to soften, about 3 minutes. Add garlic; cook, stirring, for 1 minute. Increase heat to medium-high and add tofu; cook, stirring occasionally, until starting to brown, about 10 minutes. Add beans; cook, stirring, until heated through, 2 to 3 minutes. Remove from heat; stir in vinegar and cilantro.

  3. To serve, fill each tortilla with about 1/3 cup tofu filling. Top with cabbage, pico de gallo and/or guacamole, if desired.

Originally appeared: EatingWell.com, January 2020

Nutrition Facts (per serving)

394 Calories
18g Fat
42g Carbs
19g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 2 tacos
Calories 394
% Daily Value *
Total Carbohydrate 42g 15%
Dietary Fiber 10g 36%
Total Sugars 2g
Protein 19g 38%
Total Fat 18g 23%
Saturated Fat 2g 12%
Vitamin A 783IU 16%
Vitamin C 3mg 3%
Folate 8mcg 2%
Sodium 389mg 17%
Calcium 184mg 14%
Iron 5mg 25%
Magnesium 88mg 21%
Potassium 400mg 9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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