| CHEESY BAKED TACOS |
From the new ebook "TOP 100 High Protein Vegan Recipes" I bring you cheesy baked tacos with an avocado cream sauce for dipping.
Healthy eating doesn't have to be boring and it sure doesn't have to a be a salad. A balanced, nutritious plate should really just cover the basics: high quality protein, healthy fats, complex carbs, and micronutrients. Sometimes that looks like tempeh, almonds, rice, and sprouts, and sometimes that looks like: tofu, avocado cream sauce & plant-based cheese, black beans and corn tortillas, and pickled jalapenos.
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Recipe notes:
I am obsessed with fava tofu, the macros are just incredible with 32g of protein per 100 calories and no fat or carbs! It's quite literally a high protein vegan dream. That being said it's not available everywhere so if you can't get your hands on it yet then you can substitute it for extra firm tofu. Just be aware if you're counting your macros you will need to adjust for this swap.
For taco seasoning you can either buy a pre-made one (I linked one below) or you can make your own by combining paprika, cumin, garlic and onion powder, chili powder, oregano, salt and pepper.
Recipe makes 8 tacos
Macros per taco:
156 cals - 4g fat -19g carbs - 11g protein
Recipe for Avocado Cream Sauce makes 6 servings
Macros per serving sauce:
82 cals - 6g fat - 5g carbs - 2g protein
Ingredients:
340g fava tofu, can sub extra firm tofu if needed
1/2 tbsp olive oil
1/2 yellow onion, diced
2 tbsp taco seasoning (Pre-made or make your own! See notes)
2 tsp vegetable bouillon powder, or sub 1/3 - 1/2 cup vegetable broth
2 tsp tomato paste
2 tsp sriracha, optional for heat
1 tbsp dark soy sauce, optional, but adds a nice dark colour to the "grounds"
3/4 cup canned black beans, drained and rinsed
65g vegan cheddar cheese, I used 1/3 of this brick
8 small corn tortillas
Avocado Cream Sauce:
1 cup plain vegan yogurt
1/2 avocado
1/2 lime, juiced (2-3 tbsp)
2 tbsp pickled jalapenos + 1 tbsp pickling liquid from the jar
1/2 cup fresh cilantro, can sub parsley if you don't like cilantro!
1/2 tsp salt
1/4 tsp black pepper
Recipe:
Preheat the oven to 425 F and line a baking tray with parchment paper. Set aside.
Finely dice the yellow onion.
Using your hands break the fava tofu up into a crumble.
Preheat a pan to medium heat and add olive oil, coating the bottom.
Add the onion and tofu and pan fry until lightly browning, 5-7 minutes.
Add in taco seasoning and toss through.
Add in bouillon powder + 1/3 cup water (or just veg broth), tomato paste, sriracha, dark soy sauce, and black beans.
Mix everything together really well.
Continue to cook another 5-7 minutes or until all the liquids are absorbed and the mixture is nice and browned.
Turn off heat and set aside.
Lay the tortillas out and with a pastry brush (or spoon) lightly oil both sides of each tortilla.
Add the corn tortillas onto the prepared baking tray and add to the pre-heated oven for 30 seconds to 1 minute. Just enough so that they easily fold without breaking.
Remove from oven and build the tacos:
Divide the tofu grounds mixture across the 8 warmed tortillas, covering only one side of the tortilla.
Grate the cheese and add it to each taco.
Fold the tacos closed. If having trouble keeping them closed, simply flip them to the other side, this should work to keep them sealed! Alternatively you can press them down hard (but gently enough not to break the tortilla) with a spatula.
Add the tacos back to the baking sheet and bake for 15 minutes, or until golden and crispy!
Remove from oven and allow to cool slightly.
Avocado Cream Sauce:
Add everything to a blender and blend until smooth.
Enjoy tacos dipped in the cream sauce for the ultimate taco night!
Are you looking for more plant-based recipes with macros?! Make sure to check out the High Protein Vegan E-Book Collection where you'll find tons of high protein, plant powered, meal prep friendly recipes to stack throughout your week!