Smoky Roasted Mushroom & Black Bean Tacos

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!!

 

I love this dish; it is healthy, nutrient-dense with a good balance of vegetables and plant protein – swap vegetables according to what you have and the season.

  • Prep 10 mins
  • Cook Time 30 mins
  • Difficulty Low
  • Serving2 - 4
  • 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

✓ adds to shopping list

Smoky Marinade

  • 4 garlic cloves OR 2 tsp granualted
  • 1 tbsp fresh thyme leaves
  • 2 tbsp oil - olive
  • 2 tbsp soy sauce | tamari
  • 1 tbsp dijon mustard
  • ½ tbsp tomato paste
  • 2 tsp smoked paprika
  • 2 tsp ground cumin
  • 1 tsp oregano - dried
  • ½ tsp cayenne
  • 20 grinds black pepper

Beans & Mushrooms

  • 1 can black beans - drain + rinse
  • 8 oz | 225g mushrooms*- diced

Greens**

  • 1 - 2 cups greens**
  • Scallion | Cilantro | Herbs*

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 Black beans.  MIX into the marinade, stirring well.

 

SPREAD mushrooms bean mix in an even single layer on the sheet pan.

 

ROAST 20mins.  STIR & roast 10mins until cooked = mushrooms golden & beans have great chewy & soft textures.

 

REMOVE from oven. STIR in greens the residual heat will lightly cook the greens.

 

TASTE and adjust seasoning.  PLATE with the fresh herbs you are using.

 

Serving Ideas
with Lettuce Tacos + Corn Tortilla’s
with Cabbage, Bok Choy & Radish Salad
with Rainbow Root Vegetable Slaw
with Hakurei Turnip, Pea & Radish Salad

Guacamole
Chilli Lime Crema
Mustard Yoghurt & Thyme Sauce

Tips + Suggestions

**GREENS use whatever is in season – kale, spinach, bokchoy, asparagus, beans, peas – all thinly | finely chopped

 

* MUSHROOMS use crimini | baby bello or oyster or chestnut or shitake with stems removed.

 

SCALLIONS – use x2 thinly sliced or Cilantro, basil, parsley– 1 cup chopped.

 

SWAP black beans for chickpeas, pinto, kidney, adzuki or black soybeans.

 

*SWAP Asparagus for peas, finely diced zucchini, summer squash, corn kernels, leafy greens = follow the seasons.

 

ADD 1 cup finely chopped spinach, kale, swiss chard with asparagus if you like.