Recipe: Vegan Tofu Tacos

When it comes to tacos, there is not much need to stray from the normal. Beef, cheese, lettuce, sour cream, all wrapped in a flour tortilla is one of the greatest foods we have been blessed with. However, we know there must be a healthier, plant based option for all our brothers and sisters who do not eat meat.

A great alternative to meat in the modern diet is tofu. Tofu is a great source of protein and low in calories, lowers “LDL” cholesterol, enhances renal function, and so much more. Vegetarian protein sources are extremely important as there is a misconception that plant based diets are protein deficient. This is easily debunked as many vegetables, grains, and beans have protein. All of these are staples in the diets of many vegetarians and vegans. “LDL” cholesterol is the type of blood cholesterol that we want to lower. It stands for low-density lipoproteins, and a build up of this cholesterol can lead to clogged arteries. Tofu can also enhance renal function in those undergoing dialysis or kidney transplantation.

Adding tofu into our diets, whether we are plant based or meat eaters, shows great benefits we otherwise may not be experiencing. These tofu tacos are great for anyone just trying tofu or our experience connoisseurs. They are so easy, great for meal prep, and can be modified in many ways to add your own spice to it.

Other ingredients may look new for anyone who eats the modern Western diet. Black beans (although notorious for getting us a little gassy), are great sources of fiber, protein, and may also help us lower our “LDL” cholesterol. Nutritional yeast is a great addition to vegan diets as it tastes similarly to cheese (though not exactly cheese, nothing will replace cheese in my diet or my heart). Aside from its awesome flavor, nutritional yeast is a great source of nutrients, especially if you purchase the fortified form. It is a complete protein, containing all nine essential amino acids (Whoop whoop!); contains antioxidants, and B vitamins. Antioxidants are great little soldiers in our bodies that fight free radicals, which can be harmful to our cells, proteins, and DNA. B vitamin sources for vegans are extremely important because many vegans are deficient in this vitamin, especially B-12. When deficient in B-12, you may experience memory loss, brain fog, fatigue, anemia, or shortness of breath. This meal is chock full of great nutrients that are essential for our bodies that we may not be getting from other foods. Check this meal out, and let us know what you think!



  • Firm tofu pack
  • One can of black beans
  • One green pepper
  • 1/2 cup salsa
  • 1/4 low sodium soy sauce
  • Hot taco seasoning packet (I used about 1/3 of it)
  • Onion powder
  • Garlic powder
  • Cajun seasoning
  • Nutritional yeast
  • Whole grain wraps
  1. Season your skillet for best taste and easy cooking.
  2. In a large bowl, mix together the soy sauce, hot taco seasoning packet, onion powder, garlic power, and Cajun seasoning.
  3. Open and drain the firm tofu pack. Break up and add to the large bowl with seasoning mixture. I use my hand to break and mix the tofu, may be messy but it’s certainly the easiest!
  4. Drain and wash black beans, add to the large bowl. Wash and cut up green pepper, add to the large bowl and mix.
  5. Pour large bowl mixture into the skillet and cook for about 5 minutes on medium heat. Add the salsa and allow the liquid to cook off for an additional 5 minutes. Add in desired amount of nutritional yeast and mix. Allow to cook for an additional 5-10 minutes.
  6. Place skillet in the oven and broil for approximately 5 minutes, allowing for the top to crisp. Take the skillet from the oven, mix, and place back into the oven to broil. Repeat for additional crispness or take out, and allow to cool.
  7. We enjoy these a few ways: (1.) simply wrapping in a whole grain tortilla wrap, (2.) crunching whole grain tortilla chips over the mix, (3.) over spinach, served as a salad. This is where you get creative! Let us know how you make them!


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