Taco Tuesday just got an upgrade! Hummus Tacos are easy to make, plant based, and ultra flavorful. Plus, we use common ingredients to make it budget friendly, too! We start with a delicious hummus made for tacos, add meaty sautéed mushrooms, and pile on garlicky zucchini and kale, all wrapped in a soft corn tortilla for a complete meal everyone will go crazy for.
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Make sure to check out our other Mexican inspired recipes, too! We love those South-of-the-border flavors!
Try Crumbled Tofu Tacos or Refried Beans Tacos for other simple taco night eats. Or try something a little outside the box, like White Bean Quesadillas, or Brussels Sprouts and Sweet Potato Tostadas. No matter what, make sure to have plenty of healthy condiments, like Low Sodium Guacamole, Salsa Verde, and Taco Hummus!
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Heart Health Benefits of Hummus Tacos
This taco recipe combines plant forward ingredients with heart healthy fats, fiber, phytonutrients, and antioxidants, all of which are associated with reduced cardiovascular risk. Consuming foods like mushrooms, kale, garlic, and spices on a regular basis may help improve blood sugar control, cholesterol profiles, vascular health, and blood pressure control (1, 2, 3).
Macronutrients
Hummus tacos are high in plant based protein, low in saturated fat, and a good source of both mono- and polyunsaturated fatty acids. While being moderate in carbohydrates, the recipe is also high in fiber, helping to moderate blood sugar responses and cholesterol levels.
Micronutrients and Bioactive Components
You'll love the nutrient content of these tacos! They're low sodium, but high in magnesium, potassium, vitamin K, and vitamin C, and a good source of calcium and iron. Wow!
In addition, we pack a ton of bioactive components into those little tortillas! Here's what you'll find:
- Monounsaturated fats - (in olive oil) type of fat molecule that can help lower LDL cholesterol, and provides nutrition to maintain and build you body's cells (4);
- Hydroxytyrosol and oleuropein - (in olive oil) polyphenols that may be preventative against high blood pressure, stroke, and heart attack (5);
- Ergothioneine - (in mushrooms) a modified amino acid with antioxidant and anti inflammatory properties that may support heart health (6);
- Flavonoids and carotenoids (especially lutein) - (in kale) can help reduce oxidative damage of lipoproteins and help improve HDL particles (2);
- Allicin - (in garlic) organosulfur compound that, along with other garlic compounds, boasts antioxidant and antiplatelet effects. It may also improve oxidative stress and lower blood lipids (7); and
- Dietary fiber - (in corn tortillas, mushrooms, zucchini, kale, and hummus) can help lower cholesterol and blood sugar, and help reduce the risk of constipation (8).
Ingredients
Here is what you'll need for this recipe, along with some applicable substitutions and notes.
- Corn tortillas - flour tortillas can be used, but may be high in sodium
- Taco hummus - make sure to double the recipe!
- Mushrooms
- Zucchini
- Kale - or another leafy green like spinach or collard greens
- Garlic
- Olive oil
- Cumin
- Smoked paprika
See recipe card for quantities.
Instructions
Making these hummus tacos is easy. Here's how:
- Step 1: Slice the mushrooms, quarter and slice the zucchini, and mince the garlic.
- Step 2: Heat the olive oil in a large skillet, and sauté the mushrooms, zucchini, and garlic over medium heat.
- Step 3: Meanwhile, chop the kale.
- Step 4: Once the veggies begin to brown, add the spices.
- Step 5: Add the kale, and continue to sauté, stirring regularly.
- Step 6: Remove from the heat when the kale is wilted, and all the flavors are combined.
- Step 7: Warm the corn tortillas by lightly charring both sides over a gas burner, in a dry pan, or in the microwave.
- Step 8: Spread hummus on the tortilla.
- Step 9: Spoon on the mushroom filling.
- Step 10: Finish by adding toppings as desired.
Hint: Be careful charring the tortillas. Just a few minutes on each side is needed. They can, and will, catch fire!
Variations
This recipe is already gluten free, vegetarian, and vegan as written. Here are some other variations you like enjoy!
- Higher protein - add a can of beans of your choice into the mushroom sauté, like black beans (you may want to add more seasonings if you do this)
- Saucier - add a diced tomato in with the kale and cook it down for a few minutes
- Kid friendly - try these tacos with Avocado Ranch Dressing!
Try this simple Refried Beans Taco recipe!
Equipment
Once you make the taco hummus (see that post for needed equipment), you will only need typical kitchen equipment.
You want a nice big skillet to make the mushroom sauté in. Also have a large cutting board and knife, and measuring cups and spoons.
Storage
Store each of the taco elements separately, in airtight containers in the refrigerator for up to 5 days. The tortillas can be stored in their original plastic bags at room temperature until their use by date.
Once assembled, the taco needs to be eaten or discarded. They will not store well.
Healthy heart pro tip
These tacos are heart healthy, but that can be undone by unhealthy toppings! Choose heart healthy, low sodium additions like our versions of guacamole, and salsa verde, and substituting plain nonfat Greek yogurt for sour cream. We forwent the cheese because these tacos are delicious without it, but if you choose to put cheese on them, be mindful of portions, since cheese is often high in sodium and saturated fat.
FAQ
Any vegetables you like can be sautéed to add to tacos. It's all about how they're seasoned! Some great options are tomatoes, leafy greens, peppers, onions, zucchini, slaw mixes, mushrooms, corn, and sweet potatoes.
Yes, and store bought version of hummus would work for this. Read labels to make sure the sodium level isn't too high.
Related
Looking for other recipes like this? Try these:
Pairing
These are my favorite dishes to serve with Hummus Tacos:
📖 Recipe
Hummus Tacos with Mushrooms, Zucchini, and Kale
Ingredients
- 1 tablespoon Olive Oil
- 16 ounces Button Mushrooms cleaned and sliced
- 2 medium Zucchini quartered and sliced
- 4 cloves Garlic minced
- 2 cup Kale chopped
- 2 teaspoon Cumin
- 1 teaspoon Smoked Paprika
- Pinch Chipotle Powder optional, for more spice
- 2 recipe Taco Hummus (this recipe is easily doubled)
- 12 Corn Tortillas toasted or warmed
- For serving Cilantro, lime wedges, salsa, and/or plain nonfat Greek yogurt (instead of sour cream)
Instructions
- If you haven't yet, make the Taco Hummus.
- Slice the mushrooms, chop the zucchini, and mince the garlic.
- Warm the olive oil in a large skillet, and add the mushrooms, zucchini, and garlic. Sauté over medium heat until everything starts to brown nicely; about 7 minutes.
- Add the spices and the kale, and continue to sauté until the kale wilts down; about 5 more minutes. Stir regularly during this time.
- You can warm the corn tortillas in a clean kitchen towel in the microwave, or lightly char them over a gas stove or in a pan. Warming them prevents them from breaking apart easily.
- If using a pan: Heat a dry skillet over high heat. Once hot, add a tortilla, and warm for a minute or two. Flip and warm the other side for a minute or two. Transfer to a clean kitchen towel and cover. Repeat with the other tortillas.
- If using an open burner: Turn the burner on low. Carefully place a tortilla directly over the flame, on the grate. Allow to warm for a minute or two. Flip and warm the other side for a minute or two. Transfer to a clean kitchen towel and cover. Repeat with the other tortillas.
- Assemble the tacos by smearing 2 tablespoons of the taco hummus on each tortilla, spooning the mushroom filling on, and garnishing as desired, with fresh cilantro, salsa, sour cream, etc.
Nutrition
*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.
Food safety
Safety is our top priority in the kitchen! Always keep these tips in mind.
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
- Don't leave food sitting out at room temperature for longer than 2 hours (or 1 hour if the weather is hot)
- Never leave cooking food unattended
- Always have good ventilation when using a gas stove
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