Tacos are a firm favourite in our house for a quick weeknight dinner. This taco mix is hearty, smoky and very moreish. Pair with whatever toppings float your boat, but I’ve listed my go-tos here for inspiration. 
Serves 2 people
Ingredients
For the taco filling
- 100 g raw walnuts
- Pinch sea salt
- ½ tbsp smoked paprika
- ½ tbsp ground cumin
- 1 tbsp nutritional yeast
- 1 tsp liquid smoke
- 1 tbsp olive oil
- 100 g mushrooms, finely diced
- ½ can black or mixed beans, rinsed and drained (200g)
- 5 tbsp water
To serve
- Wholewheat tortillas
- Plain soy yoghurt
- Avocado
- Handful fresh coriander
- Sliced radishes
TIP: Black beans are a great source of soluble fibre, which is the more easily digestible type of fibre. If you are experiencing a flare-up of your symptoms, pulse the entire taco mix – mushrooms, walnuts and beans – in the processor. Smaller pieces will aid with digestion.
Method
- Preheat the oven to 180 °C. Add the walnuts to a food processor and pulse until they form a fine meal (although some larger chunks are fine). Remove from the processor and put to one side.
- Add the sea salt, smoked paprika, cumin, nutritional yeast, liquid smoke and olive oil to a large mixing bowl and stir together.
- Add the walnuts, chopped mushrooms and drained black beans to the mixture, adding 5 tbsp of water and stir well.
- Transfer to a baking tray lined with parchment paper and bake for 15–20 minutes.
- Warm some wholewheat tortillas in the oven for a couple of minutes prior to serving.
- Spread the plain soy yoghurt on the base, then add the walnut mushroom mix, followed by the toppings of your choice. Leftovers can be stored in an airtight container in the fridge for up to 5 days.
Recipe and photography from The Plant-Based Crohn’s and Colitis Cookbook by Helena Rose Murphy. Find out more about Helena in our veganism and chronic illnesses blog.