High Protein Tofu Tacos
These easy Tofu Tacos are extra crispy, packed with protein and flavor. Ready in under 30 minutes, they are ideal for quick plant based dinners and Taco Tuesday. Whether vegan or meat-eater, everyone will love this recipe!
Servings: 4 servings
Ingredients
- 14 oz (400 g) extra-firm tofu pressed
- 1 ½ tbsp tamari or soy sauce
- 1 tbsp tomato paste
- 1 tsp smoked paprika
- ½ tsp ground cumin
- ½ tsp chili powder
- ⅓ tsp garlic powder
- ¼ tsp onion powder
- 1 tbsp olive oil or sesame oil
- 1 can (400 g) black beans rinsed
To serve
- 8 small corn tortillas
- 1 ripe avocado sliced
- 1 cup red cabbage shredded
- fresh cilantro & lime wedges
- hot sauce to taste
Instructions
- Press the tofu. Wrap tofu in a clean towel, place a heavy pan on top, and press for 15–20 minutes (or overnight in the fridge for best results).
- Season. Crumble pressed tofu into a large bowl. Add tamari, tomato paste, smoked paprika, cumin, chili powder, garlic powder and onion powder. Toss well to coat every piece.
- Crisp the tofu. Heat oil in a large skillet over medium-high heat. Add tofu in a single layer. Cook undisturbed for 3–4 min, then stir and cook another 3–4 min until golden and crispy in places.
- Add beans. Push tofu to the side. Add drained black beans to the pan and warm for 2 minutes, stirring occasionally. Mix with the tofu.
- Char tortillas. Warm each tortilla directly over a gas flame or in a dry skillet until lightly charred and pliable, about 15–20 sec per side.
- Assemble and serve. Fill each tortilla with tofu-bean mixture. Top with avocado, red cabbage, cilantro, a squeeze of lime, and hot sauce. Serve immediately.
Notes
- Gluten-free: use tamari and certified GF corn tortillas.
- For extra crispiness, roast the seasoned tofu at 200°C/400°F for 25–30 min instead of pan-frying.
- Tofu filling keeps in the fridge 4 days and freezes up to 2 months.
- Super-firm (high-protein) tofu does not need pressing. Use it straight from the package.
Nutrition
Serving: 1 serving | Calories: 379.2kcal | Carbohydrates: 34.7g | Protein: 22.4g | Fat: 18.1g | Saturated Fat: 2.1g | Polyunsaturated Fat: 2.9g | Monounsaturated Fat: 8.1g | Sodium: 950.6mg | Potassium: 851mg | Fiber: 12g | Sugar: 3.1g | Vitamin A: 713.3IU | Vitamin C: 21mg | Calcium: 108.4mg | Iron: 4.4mg