Select Page

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

✓ adds to shopping list

Smoky Marinade

  • 4 garlic cloves OR 2 tsp granulated
  • 1 tbsp fresh thyme leaves
  • 2 tbsp soy sauce | tamari
  • 1 tbsp tomato paste
  • 1 tbsp dijon mustard
  • 1 tbsp oil | 2 tbsp water
  • 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

  • 2 cups spinach - chopped
  • Herbs - Cilantro + scalllions

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 Hat Icon 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.

Our latest nourishing in-season recipes ~ eat to THRIVE

Member Recipe

Chocolate Zucchini Oat Muffins

Member Recipe

Superfood Breakfast Scramble

Member Recipe

Roasted Tomato & Wine Cap Mushroom Pasta