Savory Tofu Taco Filling
This delightful tofu taco filling is a delicious twist on traditional fillings, perfect for both tacos and burritos. Drawing inspiration from Vimala Rodgers' 'Tofu-chiladas' recipe, this adaptable dish substitutes beans with protein-packed extra firm tofu, providing a savory, satisfying meal. It's seasoned with wholesome spices, vibrant tomatoes, and a hint of umami from Braggs liquid aminos or tamari. Ideal for vegetarians, this filling can also masquerade as scrambled eggs in a breakfast burrito, making it a versatile option for any meal of the day. Quick to prepare and bursting with flavor, it's an excellent choice for your next taco night or meal prep session.
N/A
Servings
45
Calories
9
Ingredients
Ingredients
extra firm tofu
1 lb (frozen overnight, thawed and crumbled)
onion
1/2 (chopped)
garlic clove
1 (crushed)
extra virgin olive oil
2 teaspoons
Braggs liquid aminos or tamari
1/8 cup
tomato paste
3 ounces
ground cumin
1/2 teaspoon
chili powder
1-2 tablespoons
canned diced tomatoes
14 ounces (drained)
Instructions
1
If you prefer a chewier texture, freeze the tofu overnight, then thaw it by boiling for 15 minutes. This will give it a firmer bite when cooked.
2
In a large skillet, heat 2 teaspoons of extra virgin olive oil over medium heat. Add the chopped onion and crushed garlic, sautéing until the onion becomes translucent and fragrant, about 3-5 minutes.
3
Stir in the Braggs liquid aminos (or tamari), tomato paste, ground cumin, and chili powder. Mix thoroughly to combine all the ingredients, allowing the flavors to meld.
4
Prepare the tofu by squeezing out excess moisture using a clean dishtowel. Crumble the tofu into the pan, aiming for a texture similar to ground beef. Cook for about 5-7 minutes, stirring occasionally, until the tofu is heated through and slightly browned.
5
Drain most of the liquid from the canned diced tomatoes, then add them to the pan with the tofu mixture. Stir well and cook for an additional 3-5 minutes, allowing the filling to simmer and the flavors to intensify.
Nutrition Information
1.5g
Fat
5g
Carbs
3.6g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Savory Tofu Taco Filling?
It is a delicious, protein-packed alternative to traditional taco fillings made from extra firm tofu, seasoned with spices and tomatoes.
Is this tofu taco filling recipe vegetarian?
Yes, this recipe is specifically designed for vegetarians and uses plant-based ingredients like tofu.
Can I use this filling for burritos?
Absolutely, this filling is described as being perfect for both tacos and burritos.
What is the secret to a chewier tofu texture?
For a chewier texture and firmer bite, freeze the tofu overnight and then thaw it by boiling for 15 minutes before cooking.
How many calories are in a serving of this tofu filling?
Each serving contains approximately 45 calories.
How much protein is in one serving?
There are 3.6 grams of protein per serving.
What kind of tofu should I buy for this recipe?
You should use 1 pound of extra firm tofu for the best results.
Can I substitute Braggs liquid aminos?
Yes, you can use tamari as a substitute for Braggs liquid aminos to provide that same savory umami flavor.
What inspired this recipe?
This dish draws inspiration from Vimala Rodgers' 'Tofu-chiladas' recipe.
How long does it take to sauté the onions and garlic?
Sauté the chopped onion and crushed garlic for about 3-5 minutes until the onion is translucent and fragrant.
What spices are used to season the tofu?
The filling is seasoned with ground cumin and chili powder.
How do I prepare the tofu before putting it in the pan?
Squeeze out any excess moisture using a clean dishtowel, then crumble the tofu into the pan.
What texture should the crumbled tofu have?
You should aim for a texture similar to ground beef when crumbling the tofu.
How long should the tofu cook in the skillet?
Cook the tofu for about 5-7 minutes, stirring occasionally until it is heated through and slightly browned.
Should I drain the canned tomatoes?
Yes, you should drain most of the liquid from the 14-ounce can of diced tomatoes before adding them to the pan.
Can this recipe be used for breakfast?
Yes, the filling can masquerade as scrambled eggs in a breakfast burrito.
Is this recipe suitable for meal prep?
Yes, it is described as an excellent choice for meal prep sessions because it is quick to prepare.
How much fat is in this recipe?
There is 1.5 grams of fat per serving.
How many carbohydrates are in a serving?
There are 5 grams of carbohydrates per serving.
What oil is recommended for cooking?
The recipe calls for 2 teaspoons of extra virgin olive oil.
How much tomato paste do I need?
You will need 3 ounces of tomato paste for this recipe.
How much chili powder should I add?
You can add between 1 to 2 tablespoons of chili powder depending on your flavor preference.
How many ingredients are required in total?
There are 9 ingredients in this recipe.
Is this a quick recipe to make?
Yes, it is tagged as a 'quick recipe' and an 'easy meal' to prepare.
What provides the umami flavor in this dish?
The umami flavor comes from the Braggs liquid aminos or tamari.
Can I use fresh garlic?
Yes, the recipe specifies using 1 crushed garlic clove.
Is this recipe high in sodium?
The specific sodium count isn't listed, but it uses wholesome spices and Braggs liquid aminos for flavor.
What is the final cooking step?
The final step is to add the tomatoes and cook for an additional 3-5 minutes to allow flavors to intensify.
Does this recipe contain soy?
Yes, since the main ingredient is tofu, this recipe contains soy.
Is this dish considered healthy?
Yes, it is tagged as 'healthy' and uses protein-packed tofu and vibrant vegetables.