Spiced Tofu and Mushroom Tacos (5:2 diet)

Homemade soft, warm tacos filled with a roasted pepper tapenade, salad leaves, roast spiced tofu, roast red onions and roast mushrooms. A delicious vegetarian or vegan dinner that your family will love. Includes photos and a printable recipe.

Tacos aren't really something I tend to make and when I've made them in the past I've used the pre-curled crispy tacos, which is a whole other experience to the ones I made today. I am not converted to warm, soft tacos, which are just a little charred.

I actually saw a recipe for meat tacos in a cookbook I was browsing through. I can't remember what the cookbook was. I was browsing through a few at the library. Anyway it was the soft taco shells that caught my attention, so I had a read of how they tackled them and when I saw M&S had in their new chilled sesame, chilli and coriander tofu I knew just what I wanted to make with it.




The tofu is on a stir fry meal deal in M&S just now and is part of their new health range for January, which I will share some of the highlights with you. 

I love when their emails pop into my inbox with their new ranges. So much choice for both vegetarians and vegans these days and more being added each month. I have to say I'm a fan. 

I pop in regularly for my fruit and bits and pieces or sometimes some lunch when I'm at work, so it's nice to see all the new items being introduced. We've tried a few of their new veggie ready meals and burgers for quick midweek meals and really enjoyed them.

Printable recipe at the end of the post.

Here is new range you might like to try.

New Health Range at M&S


STIR FRY

New vegetarian and vegan stir fry options from M&S


Clockwise from top left:

Aromatic Seaweed Stir Fry 200g (£2.50)vegan
Edamame & Pea Stir Fry 280g (£2) - vegan
Veggie Extra Firm Tofu 300g (£2.50) - vegan
Sesame Chilli & Coriander Tofu 180g (£4)  - vegan


New vegetarian and vegan stir fry options from M&S



Clockwise from top left:

Super Sprouted Stir Fry 265g  - vegan
Chilli & Coriander Soya Chunks 180g  - vegan
High Protein Pea Noodles 275g  - vegetarian
High Protein Lentil with Tumeric Noodles 275g  - vegetarian

There is also a meal deal on for these which is even cheaper, but I wasn't paying attention as I was just interested in buying the tofu at the time.



READY MEALS


New vegetarian and vegan ready meals from M&S


Clockwise from top left:

Balsamic Glazed Beetroot & Goat Cheese 350g - vegetarian
Edamame & Coriander Cakes 370g - vegan
Lentil & Mushroom Ragu 360g - vegetarian
Pea & Ravioli 345g  - vegetarian


New vegetarian and vegan ready meals from M&S

Clockwise from top left:

Veggie Lasagne 395g - vegetarian
Pasta Arrabbiata 400g - vegetarian
Tikka Masala & Rice £70g - vegan
Veggie Chilli Non Carne 400g - vegan



STORE CUPBOARD

New vegetarian and vegan store cupboard meals from M&S


Clockwise from top left:

Cauiflower Coconut & Lentil Dahl £300g - vegan
Middle Eastern Inspired Squash & Bean Stew 300g - vegan
Mixed Lentil Shepherds Pie with Root Vegetable Mash 300g - vegetarian
Mixed Bean Chipotle Chilli with Wild Rice 300g - vegan


LUNCH ON THE GO

vegan lunch on the go options from M&S



Clockwise from top left:

Nourish Bowl Spiced Tofu 270g - vegan
Vegan Beetroot & Apple Slaw 220g - vegan
Vegan Roasted Veg 220g - vegan


Homemade soft, warm tacos filled with a roasted pepper tapenade, salad leaves, roast spiced tofu, roast red onions and roast mushrooms. A delicious vegetarian or vegan dinner that your family will love. Includes photos and a printable recipe.



Back to my tacos. Birthday tacos to be precise. I made this for lunch for my husband's birthday. He was feeling tired and just wanted to stay in and have pizza for dinner so I thought a special lunch was in order.

He was delighted and loved them so that was a great result and a personal recommendation.


roasted vegetables

For the taco filling I roasted the ready spiced tofu, red onions and chestnut mushrooms, seasoned with salt and pepper and given a spray of olive oil.

If you can't get this chilled tofu from M&S, you could press tofu and either leave it a marinade or toss it in spices.

roasted pepper tapenade


I spread my soft homemade warm taco with some roasted pepper tapenade which I also picked up on my last to M&S (you could choose another tapenade or spread), then add some mixed salad leaves and a generous filling of the roasted vegetables and tofu before serving.

I made my tacos with small flour tortillas, but you could make your tacos with large flour tortillas and cut them in half once they re prepared or eat the whole thing if you are feeling hungry. 

It my be tricky to hold. Make sure you have a plate on your lap or under the table in front of you. Freestyle it and you could end up with it all over your lap. Don't blame me, I did warn you!


Homemade soft, warm tacos filled with a roasted pepper tapenade, salad leaves, roast spiced tofu, roast red onions and roast mushrooms. A delicious vegetarian or vegan dinner that your family will love. Includes photos and a printable recipe.


How do I make homemade soft tacos


Small soft flour tortillas make the best tacos. If you only have large flour tortillas you can use them but they will be more difficult to eat.

If you have a gas hob, turn a ring on just above low and hold pop the tortilla on it to let it char. Use tongs to move it around and then turn it over and do the other side. Just a little charring round the edges and across the middle is enough to leave it soft, but warm with a little crispness. If you like them crisper, leave them longer.

If you don't have a gas hob, then you could warm and crisp them under the grill (broiler in USA), but do keep an eye on them.


Homemade soft, warm tacos filled with a roasted pepper tapenade, salad leaves, roast spiced tofu, roast red onions and roast mushrooms. A delicious vegetarian or vegan dinner that your family will love. Includes photos and a printable recipe.

5:2 Diet Recipe


These tacos are great for the 5:2 diet as they are only 183 calories for one really well filled taco, which would be great for lunch as it is or you could serve it for dinner with a big salad or after a bowl of low calorie soup.

The new 5:2 diet allows 800 calories and the original 5:2 diet allowed 500 for men on a fast day and 600 for women.

It's also high in vitamin D and a good source of calcium (who said you need to eat dairy to get your calcium?), iron and potassium,



Yield: 6 tacos
Homemade soft, warm tacos filled with a roasted pepper tapenade, salad leaves, roast spiced tofu, roast red onions and roast mushrooms. A delicious vegetarian or vegan dinner that your family will love. Includes photos and a printable recipe.

Spiced Tofu and Mushroom Tacos

Homemade soft, warm tacos filled with a roasted pepper tapenade, salad leaves, roast spiced tofu, roast red onions and roast mushrooms. A delicious vegetarian or vegan dinner that your family will love. Includes photos and a printable recipe.
prep time: 15 MINScook time: 20 MINStotal time: 35 mins

ingredients


  • 6 small flour tortillas
  • 6 heaped tsp red pepper tapenade ( or another spread of your choice)
  • 100g mixed salad leaves
  • 180g spiced tofu pieces
  • 2 red onions, cut into halves, then cut into small wedges
  • 250g chestnut mushrooms, thickly sliced
  • a generous spray of olive oil
  • a good grinding of salt and pepper

instructions


  1. Preheat oven to 220 °C /200°C fan/ gas mark 7 and prepare the vegetables.
  2. Spread the vegetables into one or two oven trays, season and spray with olive oil, then pop in the oven and cook for 20 - 25 minutes until golden and crisping at the edges.
  3. Prepare your tacos. If you have a gas hob, turn a ring on just above low and hold pop the tortilla on it to let it char. Use tongs to move it around and then turn it over and do the other side. Just a little charring round the edges and across the middle is enough to leave it soft, but warm with a little crispness. If you like them crisper, leave them longer.

    If you don't have a gas hob, then you could warm and crisp them under the grill (broiler in USA), but do keep an eye on them.
  4. Build your tacos now. Spread with tapenade, top with salad leaves, vegetables and tofu, then fold in half and serve.
  5. Enjoy!
calories
183
fat (grams)
7.1
sat. fat (grams)
1.2
carbs (grams)
24.2
protein (grams)
6.5
sugar (grams)
3.4
Created using The Recipes Generator



Disclosure: I created this recipe for M&S and shared some of the new range. I was not expected to write a positive review and any opinions expressed are my own.

20 comments

  1. This would be such a super easy, tasty & healthy lunch to pack up for work. Love it!

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    Replies
    1. Yes my husband ate one of the tacos cold and said they were really good.

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  2. Wow these look fantastic! I must try!!

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  3. What great idea for Taco Tuesday. Love they are only 183 calories.

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    Replies
    1. I'll have to get onboard with Taco Tuesday I can see. Yes I was surprised how low they were.

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  4. I am amazed to see the varieties, we can make whole week dishes with it. Love your spiced tofu and mushroom tacos. it is great as dinner or lunch.

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    Replies
    1. Yes lots of choice at M&S. The tacos would make a perfect lunch or dinner.

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  5. I had no idea M&S brought out a vegan range..how exciting! They all sound amazing. I NEED to try those lentil noodles :D The tacos sound so yummy Jacqueline :)

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    Replies
    1. Yes and they have much more than I shared here. Thanks re the noodles.

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  6. Great to be introduced to these new products, I love the innovation at M&S and I'm really keen to try your recipe.

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    Replies
    1. Yes they are really smashing it for veggies and vegans right now. I do hope you try the recipe and enjoy it Ren.

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  7. I love the M&S healthy ranges of food they are now doing - the hospital where I work one morning a week has a little M&S food hall and I can always be found in there after work grabbing a couple of salad boxes!

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    Replies
    1. Yes they are really dong us proud and it makes midweek meals so much easier especially when you get home from work late.

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  8. I am still drooling over these! It's such an exciting time to see so many new ranges coming out. I have one of the M&S vegan tikka masalas in my fridge at the moment and can't wait to try it!

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    Replies
    1. I know, what a change in the last year and it's so exciting to see. Enjoy your curry!

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  9. Holy smokes, these look amazing! I wish someone would make me these for my birthday lunch. Can I move in with you?! Hehe :)

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  10. I have never thought of using a roasted red pepper tapenade on my tacos! Yum! We eat almost everything and anything in tacos. Love mushrooms and kale in mine!

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I love reading comments, so thank you for taking the time to leave one. Unfortunately, I'm bombarded with spam, so I've turned on comment moderation. I'll publish your comments as soon as I can and respond to them. Don't panic, they will disappear when you hit publish. Jac x

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