Mushroom-Walnut Tacos with Beet Slaw
These Mushroom-Walnut Tacos with Beet Slaw are a hearty, plant-based meal that’s gluten-free, diabetic-friendly, and high in fibre. With bold, smoky spices and a creamy, crunchy slaw, they deliver flavour and nutrition in under 30 minutes — perfect for Meatless Monday or Taco Tuesday!
- Suitable for diets:
- Heart-Healthy
- High-Fiber
- Plant-Based
- Vegetarian
Why Diabetes Friendly?
- Mushrooms and walnuts provide fibre and healthy fats, supporting stable blood sugar levels.
- No added sugars in either the filling or slaw.
- Raw beet and cabbage slaw adds antioxidants, fibre, and volume without extra carbs.
- Whole wheat tortillas offer complex carbs and fiber, which digest more slowly.
- Low glycemic load overall — balanced with plant protein, healthy fat, and fibre-rich veggies.
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Equipment
- skillet
- Mixing bowls (2)
- Small pan (or stovetop burner for toasting tortillas)
Ingredients
Mushroom-Walnut Taco Filling
- olive oil 1 tsp
- garlic (minced) 1 clove
- mushrooms (cremini, finely chopped) 1 cup
- walnuts (finely chopped) ½ cup
- smoked paprika 1 tsp
- cumin ½ tsp
- chili powder ½ tsp
- soy sauce (low-sodium) ½ tbsp
- pepper ⅛ tsp
- lime juice 1 squeeze
Creamy Beet Slaw
- beet (raw, shredded) ½ cup
- cabbage (shredded) ½ cup
- red onion (thinly sliced) ¼ cup
- cilantro (roughly chopped) 2 tbsp
- Greek yogurt (plain ) 1 tbsp
- lemon juice 1 tsp
- garlic powder ¼ tsp
- salt 1 pinch
- pepper ⅛ tsp
Assembly
- tortillas (whole wheat, 6 inch) 4 small
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Cooking Tips
- Chop mushrooms finely to mimic a “meaty” texture — use a food processor for speed.
- Toast walnuts lightly before adding to enhance flavor and crunch.
- Sauté until mushrooms are dry — this concentrates flavor and prevents sogginess.
- Add lime at the end for brightness — don’t skip it!
- Use a box grater or spiralizer for shredding raw beet easily.
- Customize the slaw with carrots, kale, or apple for more colour and crunch.
- Make it dairy-free by swapping Greek yogurt for a plant-based alternative.
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Instructions
- Heat olive oil in a skillet over medium heat. Add mushrooms and garlic. Sauté for 5–7 minutes until mushrooms are golden and moisture has cooked off.1 tsp olive oil, 1 clove garlic, 1 cup mushrooms
- Stir in walnuts, spices, and soy sauce. Cook for another 2–3 minutes, stirring occasionally. Taste and finish with pepper, and a splash of lime juice for brightness.½ cup walnuts, 1 tsp smoked paprika, ½ tsp cumin, ½ tsp chili powder, ½ tbsp soy sauce, ⅛ tsp pepper, 1 squeeze lime juice
- Toss shredded beet, cabbage, red onion and cilantro in a small bowl.½ cup beet, ½ cup cabbage, ¼ cup red onion, 2 tbsp cilantro
- Mix in yogurt, lemon juice, garlic powder, salt, and pepper.1 tbsp Greek yogurt, 1 tsp lemon juice, ¼ tsp garlic powder, 1 pinch salt, ⅛ tsp pepper
- Toast tortillas in a dry pan or over a gas flame until warm and slightly charred.
- Spoon the mushroom-walnut mix into warm tortillas. Top generously with beet slaw.4 small tortillas
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FAQ
- Can I make these gluten-free?
Yes – use certified gluten-free corn or cassava tortillas. - Are the walnuts necessary?
They're key for texture and protein, but you can sub with sunflower seeds or lentils for a nut-free version. - Can I make the slaw ahead of time?
Absolutely – it keeps well in the fridge for up to 2 days and may even taste better the next day. - Is the filling good for meal prep?
Yes – store in an airtight container for up to 4 days. Reheat before assembling tacos. - Can I use canned beets instead of raw?
It’s not ideal — raw beets give crunch and freshness. If needed, use drained, grated canned beets and reduce the yogurt. - What kind of yogurt can I use for dairy-free?
Coconut or cashew yogurt works well as a substitute in the slaw. - How spicy is this recipe?
Mild – you can increase chili powder or add jalapeños to the slaw if you want more heat.
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Nutrition
Per serving
Calories: 424.4kcal
Carbohydrates: 40.4g
Fiber: 9.9g
Sugar: 10g
Fat: 25.7g
Saturated Fat: 2.7g
Trans Fat:
Protein: 14.6g
Nutrition Facts
Mushroom-Walnut Tacos with Beet Slaw
Serving Size
2 tacos
Amount per Serving
Calories
424.4
% Daily Value*
Fat
25.7
g
40
%
Saturated Fat
2.7
g
17
%
Cholesterol
0.4
mg
0
%
Sodium
410
mg
18
%
Potassium
536.3
mg
15
%
Carbohydrates
40.4
g
13
%
Fiber
9.9
g
41
%
Sugar
10
g
11
%
Protein
14.6
g
29
%
Vitamin C
12.7
mg
15
%
Vitamin D
0.1
µg
1
%
Calcium
233.5
mg
23
%
Iron
4.5
mg
25
%
Magnesium
71.8
mg
18
%
Zinc
1.5
mg
10
%
* Percent Daily Values are based on a 2000 calorie diet.
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