Smash Tofu Tacos Recipe
Learn how to make healthy Smash Tofu Tacos that sear crisp and hold together perfectly. A high-protein and fiber vegan taco recipe with simple ingredients.
Servings: 2 servings
Calories: 377kcal
Equipment
- 1 medium nonstick skillet or cast iron
- 1 Food processor
Ingredients
- 8 ounces super firm tofu or extra firm tofu (7 to 8 ounces or one-half block)
- ½ cup chopped onion
- ½ cup chopped mushrooms
- 1 cup cooked green lentils or brown lentils, or ½ cup dried lentils, cooked
- 1 ½ tablespoons tomato paste
- 1 ½ tablespoons tamari or soy sauce (preferably low-sodium)
- 1 teaspoon smoked paprika
- 1 teaspoon chili powder
- 1 teaspoon ground cumin
- 1 teaspoon garlic powder
- Salt and black pepper to taste
- 8 6-inch tortillas or 8 or 10-inch
Optional Burger Sauce:
- ½ cup unsweetened Greek-style yogurt or vegan mayonnaise
- 1 teaspoon paprika
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- 1 teaspoon Dijon mustard or mustard of choice
- 1 ½ tablespoons minced capers or bread and butter pickles
- 2 teaspoons caper brine or pickle brine
- ¼ teaspoon black pepper
- ¼ teaspoon vegan Worcestershire sauce or soy sauce
- 1 teaspoon maple syrup or date syrup
Instructions
- Dry the tofu well with a paper towel or clean kitchen towel. Set aside.
- Soften the aromatics: Add the chopped onion and mushrooms to a medium skillet with a drizzle of broth, water, or oil. Cook over medium heat for about 4 to 6 minutes, just until softened, and the liquid has evaporated.
- Blend to make the base: Transfer the softened vegetables to a food processor along with the tofu, half a cup of cooked lentils, tomato paste, tamari, smoked paprika, chili powder, ground cumin, and garlic powder. Crumble the tofu into the canister. Pulse until a thick, cohesive spread forms.
- Add texture back in: Spoon the mixture into a large bowl and fold in the remaining ½ cup lentils. Mix well using your hands or a large spoon. Taste and adjust salt, pepper, and seasoning as needed.
- Portion, spread, and smash: Roll the mixture into one large ball, then divide into eight balls for 6-inch tortillas, six balls for medium 8-inch tortillas, or four for large 10-inch tortillas.
- Heat a medium skillet over medium-high heat with a light coat of oil or use a nonstick pan. Place one ball directly onto the center of the hot pan and let it sear for about 1 minute.
- Then center a tortilla over the top, press down firmly with a spatula, burger press, or small saucepan, and cook until the mixture flattens and adheres evenly before continuing to crisp.
- Once browned, flip and warm the other side of the tortilla for 30 seconds. Remove it from the pan.
- For serving: Add burger sauce (if using), lettuce or sprouts, and fold.
Notes
Nutrition facts do not include Burger Sauce. Nutrition with the sauce: Calories 454, 48g carbohydrates, 40g protein, 13g fat, 18g fiber.
Light Tahini Dressing also pairs well with these crispy smash tofu tacos.
Lentils: To use canned lentils instead, rinse and drain them thoroughly, then pat dry to remove excess moisture. Cooking your own lentils gives the most control, but canned works in a pinch.
Nutrition
Calories: 377kcal | Carbohydrates: 41g | Protein: 33g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.3g | Sodium: 595mg | Potassium: 1026mg | Fiber: 17g | Sugar: 7g | Vitamin A: 995IU | Vitamin C: 7mg | Calcium: 138mg | Iron: 7mg
