Smoky Roasted Mushroom & Black Bean Tacos
with Spinach & Seasonal Salad Slaw
Something magical happens with the marinade and oven roasted beans and mushrooms. There are quite a few ingredients in the marinade, but it only takes a few minutes to put together; the rest of the dish is hands-off ~ the benefits of oven roasting!!
A healthy and easy vegetarian taco dish the whole family will love. Serve with seasonal salad greens, a vegetable slaw or radish and pea salad and drizzle over a Chilli Lime Crema. Swap taco shells with lettuce leaves for low carb or grain-free options.
- Serves2 - 4
- Cooks in 30 mins
- Prep time 10 mins
- Plant Protein
Recipes with plant protein-rich ingredients. Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
- High Fibre
High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.
- Anti Oxidants
Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.
- Anti Inflammatory
Recipes have ingredients with anti-inflammatory nutrients and avoid common inflammatory foods like sugar, gluten, dairy and processed food. A whole food diet rich in anti-inflammatory foods can help relieve symptoms of inflammation within the body. Inflammation is at the root of most disease = dis-ease.
- Blood Sugar Balancing
Ingredients
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Method
Smoky Roasted Mushrooms & Black Beans Tacos
PREHEAT Oven 400 F | 200 C. Line a sheet pan with parchment paper.
FINELY CHOP lightly crush fresh garlic + fresh thyme.
IN A BOWL, mix all smoky marinade ingredients + chop garlic and thyme.
DICE MUSHROOMS a similar size to beans. Drain & rinse beans. MIX into the marinade, stirring well.
SPREAD mushrooms bean mix in an even single layer on the sheet pan.
ROAST 20mins. STIR & roast another 10mins until cooked = mushrooms golden & beans have chewy & soft textures.
REMOVE from oven. STIR in spinach – the residual heat will lightly cook it.
TASTE and adjust seasoning. PLATE with the fresh herbs you are using, seasonal slaw and sauces.
Serving Ideas
with Lettuce Tacos + Corn Tortilla’s
with Grate Beet & Spring Green Salad
with Cabbage, Bok Choy & Radish Salad
with Rainbow Root Vegetable Slaw
with Hakurei Turnip, Pea & Radish Salad
Sauces
Guacamole
Chilli Lime Crema
Mustard Yoghurt & Thyme Sauce
Chef tips + Ingredient Swaps + Ideas
SWAP use whatever is in season – kale, spinach, bok choy, asparagus, beans, peas – all thinly | finely chopped.
*MUSHROOMS use crimini | baby bello, oyster, chestnut, maitake, shitake with stems removed. Or a mixed combo.
HERBS use 1 cup cilantro, basil or parsley + 2 thinly sliced scallions.
SWAP black beans for chickpeas, pinto or red kidney beans, adzuki or black soybeans, black-eyed peas, white beans.
ADD Asparagus, peas, finely diced zucchini, summer squash, corn kernels, diced red peppers.
THERAPEUTIC DIETS – Adapt the recipe and ingredients according to your healthcare provider.
Please remember to read food ingredient labels.
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