Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Make sure your corn taco shells are gluten-free and check for flour in pre-shredded cheese. It's best to grate your own from a block.


"There was avocado, wrinkled and grumpy on the outside, green spring within, creamy as ice cream when smashed into guacamole. There were the smoky flavors of chipotle peppers and the sharp-sweet crunch of cilantro, which Lillian loved so much Abuelita would always give her a sprig to eat as she walked home." -Erica Bauermeister, The School of Essential Ingredients

The refrigerator light goes on...

Crimini mushrooms are meaty, savory, ingredients that are perfect for tacos. They have enough great umami flavor to stand up to strong spices, and if you like your tacos spicier, add a bit more chili powder or red pepper flakes.

There is always the debate of whether to use crispy or soft tortillas. For me, I love both as long as they are corn tortillas: flour tortillas are made with highly refined white flour, which the body processes in essentially the same way as table sugar. Because the ground cornmeal is a whole grain, these tacos are much better for you than those made with white flour - note the 11 grams of fiber in the nutrition facts.


Mushroom Tacos

Servings: 2 | Serving size: 3 tacos

Cooking time: 30 minutes

This recipe can easily be multiplied and the taco filling makes good leftovers, hot or cold. It's best to assemble the tacos just before eating.

Mushroom Tacos, an easy, healthy vegetarian recipe from Dr. Gourmet


  • 1 tsp olive oil
  • 4 Tbsp pumpkin seeds (pepitas)
  • 1 large white onion (thinly sliced)
  • 1 medium poblano pepper (seeded and thinly sliced)
  • 16 ounces crimini mushrooms (sliced)
  • 1/4 tsp salt
  • 1 tsp cumin
  • 1 1/2 tsp. chili powder
  • 1/8 tsp red pepper flakes
  • 1/4 cup white wine
  • 1/4 cup water
  • 6 corn taco shells
  • 2 cups Romaine lettuce (thinly sliced)
  • 1/3 avocado (thinly sliced)
  • 3 ounces reduced fat Monterey jack cheese

Place the olive oil in a skillet over medium-high heat.

Add the pumpkin seeds and cook, tossing frequently, for about 2 minutes.

Add the onions and reduce the heat to medium.

Cook for 3 to 4 minutes, tossing frequently.

Add the mushrooms and cook for about 20 minutes until the mushrooms are browned. Toss frequently.

Add the salt, cumin, chili powder, red pepper flakes and cook for another 2 minutes, stirring frequently.

Add the wine and the water, stir, and cook for about 5 minutes until the liquid has evaporated.

Simmer, covered, for about 5 minutes.

Serve in corn taco shells topped with lettuce, avocado and cheese.

Nutrition Facts

Serving size: 3 tacos

Servings: 2

Amount Per Serving

Calories 513 Calories from Fat 225
% Daily Value
Total Fat 25g
    Saturated Fat 7g 29%
    Monounsaturated Fat 9g
    Trans Fat 0g
Cholesterol 9mg 3%
Sodium 435mg 19%
Total Carbohydrates 48g 37%
    Dietary Fiber 11g 45%
    Sugars 10g
Protein 26g
Vitamin A 24% Vitamin C 86%
Calcium 29% Iron 24%
Vitamin K 101mcg Potassium 1318mg
Magnesium 191mg