My family loves taco night. They basically boycott the restaurants now because nothing is healthier and more delicious then tofu tacos. I know, sounds weird… tofu is primarily known for its Asian origin, because its soy, but making a great meat substitute, it is a good source of protein and has less fat than beef.

My tacos are not the easiest ones around to make, but they’re not too hard, either. You will need to use an oven to heat the shells, a skillet to heat the meat, and a knife to chop fresh garlic and onions. You’ll also have to have tissues to wipe your crying eyes (haha).


  • 1 package (14 oz) extra firm tofu
  • 3 to 6 fresh garlic cloves
  • 1 small onion
  • 2 tablespoons coconut oil
  • 1 can (15 oz) black beans
  • 1 package taco seasoning
  • 1/2 cup shredded cheddar cheese
  • 12 taco shells

Step 1: Prepare.  Gather all your ingredients and get them ready to use.

Step 2: Finely mince the tofu, the onion, and the garlic.  After you drain the tofu and pull it out of the package, mince the three ingredients; the finer you mince, the better the chance you can hide undesirables from a picky eater. For example, my family doesn’t like big and noticeable onions, and prefer the tofu not to be in big chunks, so there will be more balance to the flavor.

Step 3: Put the tofu into the skillet with 2 tablespoons of oil. Mix the onion and garlic into the skillet with the tofu. Cook for 8 minutes, stirring frequently to keep the tofu from sticking to the pan.  Once the tofu begins to stick, it will  begin to look a little brown on the pan. At this point, do step 4.

Step 4: Drain the black beans and pour them into the skillet.

Step 5: Mix the taco seasoning into the tofu-bean mix and cook using the directions of the seasoning.  When we cook tacos, we like to use half the seasoning package, because there are some who have trouble eating foods that go heavy on the spices. If you use the whole package, like you’re meant to do, the tofu is going to turn out more orange and look less like a “black and white” mixture.

Step 6: Arrange the taco shells onto a pan.  Sprinkle cheese into the bottom of each shell and place it in the oven for 5 minutes.

Step 7: Remove the taco shells from the oven and divide the tofu mixture evenly into each shell. Then put the tacos back in the oven and cook for 5 more minutes.

You can prepare your tacos any way you like.  My family typically likes to have it with lettuce, tomato, salsa, sour cream, black olives, and extra cheese sprinkled on top.   We also make Quick and Creamy Pinto Beans and Natural Avocado and Lemon Guacamole to serve with flour tortillas, when we have the ingredients on hand.



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