Archive for April, 2013

Healthy Vegetarian Tacos

tacos2Just a quick post showing a recipe for healthy vegetarian tacos. I grabbed the original recipe from the clean eating magazine but made some changes to the original and my version is below. I’ve made these a few times now and both myself and my wife love them so enjoy, the below will make 8-10 tacos depending on how much mix you use in each one and are fairly easy to make, although dicing 400g of mushrooms takes some time

Ingredients for Taco Mix

400g plain white mushrooms cut  into small cubes (diced)

2 small onions diced (I use Spanish onions but brown/white use what you have)

1 cup about 1/4 head of cauliflower again diced/cut small

1/2 cup of veg stock

125g canned corn (one of those small cans)

140g of tomato paste (I use one whole small tin)

2-3 gloves of garlic (crushed/minced)

1-3tsp of chilli powder (mild is about 1tsp, 2tsp medium, 3tsp hot – depending on your chilli powder)

1 tsp Cumin (powder/ground)

1/2 teaspoon of salt and pepper

  1. Mix 1/4 cup water, tomato paste, cumin, chilli, salt and pepper in a small bowl and put to the side.
  2. Place the stock, onion and garlic into a non-stick pan (I use a wok), slow cook/simmer this for about 5mins.
  3. Add the mushrooms and cauliflower and stir in and cook slowly, the mix will seem dry to start but as it cooks and the mushrooms shrink the mix will become wetter. Cooking time should be around the 10min mark or approximately when the mushrooms have halved in size.
  4. Throw the mix from step one and the corn into the pan and mix in. Cook (simmer) for between 10-15mins, The mix will be dry but still moist, not wet.


Mix ready to eat

Serve with (depending on what you like)

Corn Mountain bread cut into circles for soft taco shells, warm them if you like (Corn tortillas prepacked downunder all seem stacked with fat)

Low fat shredded cheese

Low fat Sour Cream or Cottage Cheese (If I have cottage cheese I don’t use the above cheese)

Lettuce/Spinach leaves cut up (We prefer spinach leaves or a mixed lettuce leaf mix)

Tomatoes cut up 2-3

Shredded carrot/cabbage mix

Mushed/diced avocado

Make up the Taco’s the way you like. Depending on what you add and how much mix you use each taco should be around 600-800kj (150 -200 calories) and only a few grams of fat.


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