Meatless Tacos

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Courtesy of fulltimefoodie.wordpress.comA taco is a traditional Mexican dish composed of a corn or wheat tortilla folded or rolled around a filling. A taco can be made with a variety of fillings, including beef, chicken, seafood, vegetables and cheese, allowing for great versatility and variety. A taco is generally eaten without utensils and is often accompanied by garnishes such as salsa, avocado or guacamole, cilantro, tomatoes, minced meat, onions and lettuce.

Rather than using meat or fish, we are going to focus in the vegetarian aspect of the dish by substituting ground beef with soy ground meat.The taco seasoning drowns out the soy flavor so  you won’t taste the difference.  For those of you who are not to particularly keen with soy, you have the option to use mushrooms  or lentils as featured above. Whichever seems more appetizing to you. From a Kashrut perspective, you have the advantage of adding cheese for this recipe. Rather doing that, I’m going to be using fat-free Greek yogurt (which is a healthier alternative to sour cream). This low cholesterol dish is not only hearty but also very rich in various flavors.

Most taco recipes require deep frying tortillas. My method is a whole lot cleaner and healthier. To give the tortilla that extra crunch, I spray the tortillas with cooking spray and bake them in the oven till the shell hardens. You can use corn tortillas but I highly recommend whole wheat tortillas.

For this recipe, you will need:

  1. 4 tortilla wraps
  2. 2 lbs of ground soy meat
  3. 1 1/2 tablespoon of oil
  4. 1 large onion chopped and diced
  5. 2 cloves of garlic minced
  6. 16 oz can of crushed tomatoes
  7. 1 small jalapeno  pepper halved,seeded, and minced
  8. 2  teaspoons of Taco Seasoning 
  9. 2  fresh  whole iceberg or romaine lettuce washed well and shredded
  10.  Fat-free Greek Yogurt
  11.  Fresh Cilantro
  12. Salt and pepper for taste

Preheat your oven to 400 degrees F. Spray each tortilla with cooking spray. Sprinkle some salt,pepper, and chilli powder. Drape each tortilla over the edge of your baking dish. Bake for 4-5 minutes or until crispy and brown.

Heat oil in a skillet over medium-high heat. Saute onions for 5 minutes or until caramelized. Remove from skillet and set aside. Combine soy beef ,crushed tomatoes, jalapeno pepper, and garlic in the skillet. Stir for 10-12 minutes until the mixture thickens. Reduce the heat to medium low and add the onions and taco seasoning. Stir for another 5 minutes. Season with salt and pepper.


Spoon even amounts of minced mixture into each taco shell.  Top with lettuce. Dollop with a spoonful of Greek yogurt. Garnish each with a fresh  cilantro sprig. Squeeze a little lime juice over and serve.

Yields 4 servings


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