Mango Tofu Tacos

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
8%
Mango Tofu Tacos
50 min.
4
347kcal

Suggestions

Ingredients

  •  serrano chile pepper chopped
  • pinch chili powder to taste
  • tablespoons coconut oil as needed
  • bunch cilantro leaves fresh separated finely chopped (stems and leaves )
  • cloves garlic finely chopped
  • teaspoon ground coriander 
  • teaspoon ground cumin 
  •  mangos peeled cut into small chunks
  •  onion chopped
  • servings salt to taste
  • ounce taco seasoning 
  • 28 ounce spicy tofu cut into chunks

Equipment

  • frying pan

Directions

  1. Cover the bottom of a skillet with coconut oil; warm over medium heat.
  2. Add onion, serrano pepper, and garlic; cook and stir until onion is lightly browned, about 10 minutes.
  3. Add tofu; stir to coat.
  4. Stir cilantro stems, 1/4 package taco seasoning, 1 teaspoon cumin, and 1 teaspoon coriander into tofu mixture; cook and stir until fragrant and tofu is cooked through, about 5 minutes.
  5. Add mangos and 1/4 package taco seasoning; cook, waiting 3 to 5 minutes before stirring.
  6. Add chili powder and salt; stir to coat. Season with more cumin and coriander if desired.
  7. Simmer tofu-mango mixture until most of liquid has evaporated, about 10 more minutes. Stir in cilantro leaves 1 minute before serving.

Nutrition Facts

Calories347kcal
Protein20.89%
Fat48.62%
Carbs30.49%

Properties

Glycemic Index
45.69
Glycemic Load
8.36
Inflammation Score
-9
Nutrition Score
10.831739026567%

Flavonoids

Cyanidin
0.1mg
Delphinidin
0.02mg
Pelargonidin
0.02mg
Catechin
1.78mg
Apigenin
0.01mg
Luteolin
0.09mg
Isorhamnetin
1.38mg
Kaempferol
0.23mg
Myricetin
0.09mg
Quercetin
6.91mg

Nutrients percent of daily need

Calories:347.19kcal
17.36%
Fat:19.79g
30.44%
Saturated Fat:9.78g
61.11%
Carbohydrates:27.91g
9.3%
Net Carbohydrates:22.46g
8.17%
Sugar:17.37g
19.3%
Cholesterol:0mg
0%
Sodium:778.42mg
33.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.13g
38.26%
Vitamin C:44.72mg
54.21%
Vitamin A:1948.2IU
38.96%
Calcium:278.5mg
27.85%
Fiber:5.46g
21.83%
Iron:3.58mg
19.9%
Folate:51.42µg
12.85%
Vitamin K:10.98µg
10.45%
Vitamin B6:0.19mg
9.4%
Manganese:0.16mg
8.21%
Copper:0.15mg
7.31%
Potassium:250.84mg
7.17%
Vitamin E:1.04mg
6.91%
Magnesium:17.85mg
4.46%
Vitamin B3:0.82mg
4.08%
Vitamin B1:0.05mg
3.41%
Vitamin B2:0.06mg
3.3%
Phosphorus:30.93mg
3.09%
Vitamin B5:0.26mg
2.61%
Selenium:1.16µg
1.65%
Zinc:0.22mg
1.48%
Source:Allrecipes