King Oyster Mushroom Tacos Recipe (Vegan)
The earthy and umami flavor of Mushroom Tacos makes them a satisfying plant-based alternative to traditional taco fillings. The meaty mushrooms provide a host of nutritional benefits too, making these tacos the perfect choice for a nourishing Taco Tuesday meal.
In This Article
Nutritional Benefits
Mushrooms are more than just a flavorful addition to your plate; they are packed with essential nutrients and beneficial compounds. They hold a significant content of B vitamins, fibre and antioxidants, along with vitamins A, C, D, and E (1,2,3). They’re a good source of minerals like selenium and potassium in addition to exhibiting immune-modulating, and cholesterol, blood pressure and blood glucose lowering properties (1,2).
Beyond this, mushrooms also contain unique bioactive compounds called beta-glucans. This is a type of soluble fibre found abundantly in many mushroom varieties, that have been extensively researched for their immune-boosting and anti-inflammatory effects. They’re also known to be beneficial for gut health because they act as prebiotics, promoting the growth of beneficial bacteria in the gut (2).
Ingredients – What You’ll Need To Make This Recipe
King oyster mushrooms are available year round, and are found at your local grocery store. They’re the perfect mushroom for this recipe, as their unique thick, highly fibrous stems don’t become mushy when cooked. They can instead be pulled by hand or with a fork, which produces strands of mushroom with a chewy, meaty texture making them an excellent plant-based alternative to things like pulled pork or brisket.
- Mushrooms – King oyster are the kind of mushrooms used in this recipe. They’re mild and earthy without being quite as pungent as others such as Swiss brown or white button mushrooms.
- Olive oil – Enhances all the other flavours but also adds its own herbaceous notes.
- Smoked paprika – the base smoky flavour in this recipe.
- Ground cumin – Helps to add sweetness, warmth, and a touch of smokiness. A great match for the smoked paprika.
- Garlic powder – adds pungency and a deeper, foundational savoury note.
- Ground chipotle – adds a distinctive smoky and earthy flavour with a moderate, lingering heat.
- Tomato passata – The base for the sauce that becomes thick and rich once reduced to help it stick to the mushrooms.
- Dijon mustard – Helps to balance out the flavour of the passata so the end result is not overly acidic.
- Maple syrup – Like the dijon, this also balances acidity but adds a touch of caramel flavour.
- Apple cider vinegar – Adds sweetness and tanginess to lift the sauce.
- Salt and pepper to taste – to enhance all the other flavours and add a warm, spicy notes.
To create your deliciously smoky mushroom tacos you will also need corn tortillas or flour tortillas in addition to chopped fresh cilantro / coriander, chopped red onions or pickled onions, and a lime wedge for serving. While optional, a salsa will add even more flavour and nutrients. Try some Cilantro Chimichurri, Mango Habanero Salsa, and some smashed avocado. The guacamole in this Guacamole Toast recipe is another perfect addition.
How To Make These Mushroom Tacos
These mushroom tacos are a great way to increase your meatless meals each week given their flavour profile is rich and the texture quite meaty. Beyond their delicious taste, they’re easy to whip up, which makes them a perfect weeknight meal. Plus, they’re easily customizable, allowing you to load them up with all your favourite toppings.
- Preheat oven to 180ºC (350ºF), and line a baking tray with baking paper.
- Prepare the mushrooms by cutting off the caps (tops) and thinly slicing. Next cut a small amount off the very bottom of the mushroom and discard it, as this is quite woody. Once removed, shred the stems with a fork. See video in the recipe card for a how-to if needed.
- Combine the olive oil, smoked paprika, cumin, garlic powder, chipotle, salt, and pepper in a small bowl. Mix well. Add to mushrooms and toss gently to coat.
- Transfer mushroom mix to the baking tray and cook for 15 minutes, or until the mushrooms have softened and shrunk.
- Make the sauce while the mushrooms cook. Add the passata, maple syrup, apple cider vinegar, dijon mustard, salt and pepper to a small saucepan. Stir to combine, bring to a boil then reduce and simmer for 15 minutes to thicken.
- Remove mushrooms from oven, add to a large bowl and spoon over half the sauce. Toss to combine. Add more sauce to your liking if needed.
- Quickly dry-fry the tortillas in a large skillet to warm through and char the edges.
Assemble the tacos by placing the smoky mushrooms on top followed by your toppings of choice. Chopped fresh tomato, red onion, some avocado and a salsa are all great choices.
Substitutions And Variations
Tacos are a versatile and adaptable meal so you have plenty of room to get creative if you want or need to swap out any of the ingredients.
Mushroom Varieties – King oyster are my choice for their pull-apart texture however, you can easily replace these with any types of mushrooms you like. Meaty portobello mushrooms, Swiss brown/cremini mushrooms or white button mushrooms will all make delicious vegan mushroom tacos. Just keep in mind the texture will be completely different and these type of mushrooms require a slightly different cooking method. To cook:
- Thickly slice portobello mushrooms and cut cremini or button mushrooms in half once the stem has been removed.
- Toss in the prepared oil and spice mix then transfer mushroom mix to the baking tray and cook for 10 minutes or until the mushrooms have softened and shrunk.
- Continue on with the recipe to mix through the sauce.
To add a burst of protein to your tacos, consider stirring in some cooked and drained black beans, pinto beans or red kidney beans with the mushroom mixture.
Spice mix – If you love chili adjust the amount of spice to suit your tastes. Adding more chipotle powder, or adding in another chili powder is completely fine. For a super chili hit you can serve these with a dash of hot sauce too. If you’re not interested in making your own spice mix at all replace those used in this recipe with taco seasoning. Start with two teaspoons and adjust to suit your tastes.
Don’t need this meatless meal to be completely vegan? Add in a dollop of sour cream or Greek yogurt to add some tang and sprinkle a little of feta or cotija cheese over the top.
Tips For Success With This Recipe
Don’t overcrowd the baking tray – this will steam them mushrooms instead of browning them, leading to a watery and less flavorful result. Cook in batches if you need to but best to opt for a larger tray.
Warm through your tortillas properly – this makes them much more pliable and less likely to break when folded. I think they’re best heated in a pan though the microwave works well too. Just note you won’t get that lovely charred edge heating them this way.
Storing/Make Ahead
Store any leftover mushrooms in an airtight container in the fridge. They will keep this way for 3-4 days making this a great option for meal prepping. When needed, reheat the mix gently on the stovetop before assembling your tacos for an even quicker weeknight meal.
FAQ
No, but it does have a meaty texture to it. Unlike other vegetables that can go quite soft when cooked, these hold some firmness, which is not unlike the texture of pulled meat.
Unlike most other mushrooms where you discard the stem – it’s the stem you actually want with a king oyster mushroom. You do want to cut off the very end of the stem before cooking because that part is quite woody.
Yes! The best substitution is enoki mushrooms, but if you want to get creative try it out with any kind you like. To use enoki mushrooms – cut off the base and pull the rest apart. Thinly slice all other varieties.
More Main Meal Ideas
- Savory Tart
- Vegan White Bean Chili
- Pulled Beef Brisket
- Chicken And Vegetable Tagine
- Wild Mushroom Risotto
If you try this recipe, I’d love to know. Leave a comment, rate it, and remember to tag @wholenaturalkitchen in your pics or reels on Instagram, Facebook or TikTok!
King Oyster Mushroom Tacos (Vegan)
Ingredients
- 14 oz king oyster (also called king trumpet) mushrooms (400g)
- ¼ cup olive oil
- 1 tsp smoked paprika
- 1 tsp ground cumin
- ¼-½ tsp chipotle, ground (more or less to your tastes)
- ¼ tsp garlic powder
- ½ tsp salt
- ¼ tsp pepper (or to your taste)
- 4 tortilla (I used corn tortillas)
- Your toppings of choice for the tacos. I used chopped tomato, red onion, grilled corn, avocado, shredded manchego, and coriander (cilantro)
Ingredients for the sauce if using
- 6¾ fl oz tomato passata (600ml)
- 2 Tbsp maple syrup
- 2 Tbsp apple cider vinegar
- 2 tsp dijon mustard
- Salt and pepper to taste
Instructions
- Preheat oven to 350ºF/180ºC, and line a baking tray with baking paper.
- Prepare the mushrooms by cutting ff the caps (tops) and thinly slicing them. Next cut off the very bottoms and discard then shred the rest of the mushroom stem with a fork. Start by making deep grooves into the mushroom on all sides, then begin shredding it with your hands (see the video for exactly how it's done).
- Combine the olive oil, smoked paprika, cumin, garlic powder, chipotle, salt, and pepper in a small bowl. Mix to combine, then add to the shredded mushrooms and toss gently to coat well.
- Transfer mushroom mix to the prepared baking tray and cook for 15 minutes, or until the mushrooms have softened and shrunk.
- Make the sauce while the mushrooms cook. Add the tomato passata, maple syrup, apple cider vinegar, dijon mustard, salt and pepper to a small saucepan. Stir to combine, bring to a boil then simmer for 15 minutes. The sauce should have reduced and be quite thick by this time.
- Remove mushrooms from oven, add to a bowl and spoon over half the sauce. Toss to combine. Add more sauce to your liking if needed and toss through again.
- Heat your tacos as per packet instructions then assemble. Start by adding the mushrooms then any other toppings you like. Enjoy!
Video
Notes
Nutrition
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Gabby Campbell
Gabby is a degree qualified Naturopath/Nutritionist (BHSc Nat) with a love of all whole foods. She started her Naturopathic career in clinical practice before making the move to recipe development and online education – a result of wanting to combat the misinformation that abounds on the internet about food and health. Whole Natural Kitchen aims to transform the way you think about healthy eating by helping you embrace an abundance of nutritious foods while leaving the health fads behind. MORE ABOUT GABBY