Tofu tacos

Crispy perfection bursting with bold seasoning

1 ratings

25 minutes
Serves 4
4 of 5 a day

Nutrition: Per serving

Kcal712
Fat21g
Salt1g
Sugar16g

Recipe by: Zoe Griffiths | Registered nutritionist

This budget and vegetarian-friendly recipe features tofu, a protein-rich soy product that is beneficial for your health. It also combines beans, vegetables and spices with tasty wholemeal wraps, providing you with 4 of your 5 A DAY. This high-protein and high-fibre meal is sure to become a staple in your kitchen.

Ingredients

1 tablespoon vegetable oil
280g tofu, drained and cubed
1 onion, diced
1 clove garlic, crushed
1 teaspoon ground coriander
1 teaspoon ground cumin
½ teaspoon hot chilli powder
150g frozen peppers
400g tin black beans, drained and rinsed
200g tin sweetcorn in water, drained
400g tin chopped tomatoes
8 wholewheat tortillas
50g reduced-fat cheddar cheese, grated
80g iceberg lettuce, sliced

Method

Heat the oil in a large non-stick pan over a medium-high heat.
Add the tofu, onion and crushed garlic, and cook for 5 minutes until starting to brown.
Add the ground coriander, ground cumin, hot chilli powder and frozen peppers, and cook for a further 2 minutes.
Add the black beans, sweetcorn and chopped tomatoes, and stir together. Turn the heat to high and cook for a further 2–3 minutes until the beans and sweetcorn are heated through.
Heat the tortillas according to packet instructions.
Put some of the tofu mixture on one half of one of the tortillas.
Sprinkle on some cheese and lettuce.
Fold over the other half of the tortilla and repeat for the rest of the tortillas.
Serve immediately.

Top tip: this recipe also works well with tempeh and cooks in the same way as tofu. For a slight variation, add chopped cucumber or tomato on top of your finished taco.