Editor’s Note: Join Jen Haugen, RD, LD and The Soyfoods Council Tuesday, January 27 at 7pm CST for a #SoyInspired #SoyfoodsCouncil Tweet Chat to help you add more potassium to your diet! Enter the chatroom here: nurph.com/soyfoodscouncil/chats/1289 you and you’ll be automatically entered to win an EZ Tofu Press (open to anyone in the U.S.)….
Archives for January 2015
At the start of the year, many of us make a resolution: what we hope to do more of, what we hope to do less of, what we want to change in the upcoming year. A frequent New Year’s resolution is to “be healthier” and one component of that is to eat more vegetables. Here’s a simple solution that’s doable this year: Try eating soy! Soy is a vegetable and yet is a great source of protein as well, making it a healthy choice…
It’s easy to move away from the “meat as the center of the plate” attitude when you focus on fresh, globally inspired dishes, like these spicy tacos. You won’t even miss the beef when you cook up this quick dish, sure to please the entire family. Pair it with Tortilla Soup to balance out your meal. Best of all: save leftover taco filling and reheat for a speedy, easy lunch the next day.
- 8 ounces (227 g) extra firm tofu, drained and pressed for best results
- 1 teaspoon extra virgin olive oil
- 1½ cups (105 g) finely chopped mushrooms (e.g., white, baby portobello)
- 2 green onions, white and green parts, diced
- 1 medium garlic clove, minced
- 2 tablespoons prepared salsa, plus . cup (130 g) for serving
- 1 teaspoon low-sodium taco seasoning (see page 345)
- 1 teaspoon reduced sodium soy sauce
- One 15-ounce (425 g) can black beans, no salt added, rinsed and drained (or 1¾ cups cooked)
- 2 cups (72 g) packed leafy greens
- 2 medium tomatoes, diced
- 1 medium avocado, peeled, cored, and sliced into 8 pieces
- Eight 6-inch (23 g) whole grain tortillas (e.g., corn, whole wheat)
- 1 cup (112 g) shredded plant-based cheese, optional
- Plant-based sour cream, optional
- Shred the tofu with a grater or in a food processor (with shredding attachment).
- Heat the olive oil in a large skillet over medium heat and add the shredded tofu, mushrooms, green onions, and garlic. Sauté for 2 minutes.
- Add the salsa, taco seasoning, and soy sauce. Sauté for an additional 5 to 7 minutes, until the mushrooms are tender.
- Meanwhile, heat the black beans in the microwave or on the stovetop over medium heat until warm.
- Arrange the greens, tomatoes, and avocado on a platter.
- Warm the tortillas in the microwave or in a hot skillet for 30 seconds.
- To assemble the tacos: Fill each tortilla with about ¼ cup of the tofu-mushroom mixture, ¼ cup of black beans, ¼ cup of greens, 3 tablespoons chopped tomato, 1 slice of avocado, 2 tablespoons of plant-based cheese, a dollop of plant-based sour cream (if desired), and 1 tablespoon of salsa.
- Note: Store the leftover taco filling in an airtight container in the refrigerator for up to 2 days. Reheat for a few minutes in the microwave or a small skillet and serve with the remaining ingredients, as suggested.
- Per Serving: 244 calories, 10 g protein, 31 g carbohydrate, 10 g fat, 2 g saturated fat, 7 g fiber, 2 g sugar, 430 mg sodium
- Star Nutrients: folate (13% DV), vitamin A (11% DV), vitamin C (14% DV), vitamin K (13% DV), calcium (13% DV), iron (11% DV), potassium (12% DV)