Marinated Shredded Tofu Tacos with Cabbage Slaw

5 from 1 vote

Savour the bold flavours of these Diabetes-Friendly Shredded Tofu Tacos, marinated in fresh orange juice and spices, then topped with a zesty red cabbage slaw. With a burst of citrus and a kick of jalapeño, these tacos are a deliciously healthy twist on a classic favourite.

Save Pin Print

Servings 4

Preparation 30

Cook 10

Total 40

Why Diabetes Friendly?

Low in simple sugars: The use of fresh orange juice for marinating adds flavour without a significant amount of sugar, making these tacos suitable for maintaining stable blood sugar levels.
High in dietary fiber: The red cabbage slaw and corn tortillas provide a good source of fiber, which is beneficial for blood sugar control and overall digestive health.
Healthy fats: The addition of olive oil and avocado provides heart-healthy monounsaturated fats, which are important for cardiovascular health, particularly in individuals with diabetes.

Ingredients

For the marinated tofu:

▢ tofu (extra-firm, pressed and shredded) 1 block
▢ orange juice (fresh) 1/2 cup
▢ soy sauce (low-sodium ) 2 tbsp
▢ olive oil 1 tbsp
▢ garlic (minced) 2 cloves
▢ cumin (ground ) 1 tsp
▢ chili powder 1 tsp
▢ pepper (ground) ⅛ tsp

For the red cabbage slaw:

For serving:

▢ tortilla (shredded) 8
▢ avocado (sliced, for garnish)
▢ lime (wedges, for serving)

Cooking Tips

Enhancing tofu texture: For extra crispiness, consider baking the marinated tofu on a parchment-lined baking sheet at 400°F (200°C) for 20-25 minutes, flipping halfway through, instead of pan-frying.
Boosting flavour: Marinate the tofu overnight to deepen the flavours from the spices and orange juice.
Versatile toppings: Feel free to add other toppings like diced tomatoes, pickled onions, or a sprinkle of vegan cheese to diversify the flavours and textures in your tacos.

Instructions

Place the block of tofu on a plate or cutting board, cover it with a paper towel, then place a heavy object, such as a cast iron skillet or a couple of cans, on top of the tofu. Let it press for at least 15-30 minutes to remove excess water.
1 block tofu
Remove the pressed tofu and shred into small strips using a grater or tearing it apart with your hands.
In a shallow dish, combine the fresh orange juice, low-sodium soy sauce, olive oil, minced garlic, ground cumin, chili powder, and pepper. Add the shredded tofu and toss to coat. Marinate for at least 30 minutes, or overnight for best flavour.
1/2 cup orange juice, 2 tbsp soy sauce, 1 tbsp olive oil, 2 cloves garlic, 1 tsp cumin, 1 tsp chili powder, ⅛ tsp pepper
In a bowl, combine the shredded red cabbage, cilantro, jalapeño, lime juice, olive oil, salt, and pepper. Toss well to combine. Refrigerate until ready to use.
2 cups red cabbage, ¼ cup cilantro, 1 tbsp jalapeño, 2 tbsp lime juice, 1 tbsp olive oil, ⅛ tsp salt, Pinch pepper
Heat a large skillet over medium-high heat. Add the marinated tofu and cook, stirring occasionally, for about 8-10 minutes, or until the tofu is heated through and slightly browned.
Warm the tortillas in a dry skillet or microwave.
8 tortilla
To assemble the tacos, place a spoonful of the cooked tofu onto each tortilla. Top with the red cabbage slaw and avocado slices. Serve with lime wedges on the side.
avocado, lime

FAQ

What can I use instead of tofu if I'm allergic to soy?
For a soy-free alternative, consider using tempeh (if not sensitive to all soy products), or a hearty vegetable like portobello mushrooms or jackfruit which can mimic the texture of shredded meat when cooked.
How can I make these tacos gluten-free?
To ensure the tacos are gluten-free, use tamari instead of soy sauce, which is a gluten-free alternative. Always check that the corn tortillas are certified gluten-free, as some may be processed in facilities that handle wheat.
Can I prepare the slaw ahead of time?
Yes, preparing the slaw in advance can actually enhance its flavour as the ingredients meld together. It can be made a day ahead and kept refrigerated. However, add the cilantro close to serving time to maintain its freshness and vibrant colour.
How should I store leftovers?
Store the tofu and slaw separately in airtight containers in the refrigerator. Reheat the tofu gently in a skillet and serve fresh with warmed tortillas for best results. Leftovers should be consumed within 3-4 days.

Nutrition

Per serving

Calories: 271.5kcal

Carbohydrates: 34.2g

Fiber: 4.9g

Sugar: 6.1g

Fat: 10.7g

Saturated Fat: 1.5g

Trans Fat:

Protein: 12.2g

Nutrition Facts

Marinated Shredded Tofu Tacos with Cabbage Slaw

Serving Size

2 Tacos

Amount per Serving

Calories

271.5

% Daily Value*

Fat

10.7

Saturated Fat

1.5

Sodium

469

Potassium

499.7

Carbohydrates

34.2

Fiber

4.9

Sugar

6.1

Protein

12.2

Vitamin C

48.3

Calcium

111.3

Iron

2.9

Magnesium

85.1

Zinc

1.5

* Percent Daily Values are based on a 2000 calorie diet.

Marinated Shredded Tofu Tacos with Cabbage Slaw

Why Diabetes Friendly?

Ingredients

For the marinated tofu:

For the red cabbage slaw:

For serving:

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

Categories

Leave a Reply Cancel reply

Other Dinner recipes