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 tortillas 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...

The crimini mushrooms are a great meaty, savory ingredient that are perfect for tacos. They have enough flavor to stand up to hot spices and if you like your tacos spicier, add a bit more chili powder or red pepper flakes. You can do that without overpowering the great umami flavor that the mushrooms bring to this recipe.

There is always the debate of whether to use crispy or soft corn tortillas. It doesn't matter as long as they are corn tortillas. Because the ground cornmeal is a whole grain these tacos are really healthy (note the 11 grams of fiber in the nutrition facts). Soft or crispy – as long as they are corn and not flour tortillas (flour tortillas are nothing more than white bread which means they are basically the equivalent of sugar). Do check the sodium content as some of corn tortillas have added salt especially the national brands.



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
  • 1 large white onion (thinly sliced)
  • 1 medium poblano pepper (seeded and thinly sliced)
  • 8 ounces crimini mushrooms (sliced)
  • 1 tsp smoked paprika
  • 1 tsp. chili powder
  • 1/2 tsp cumin
  • 1/8 tsp red pepper flakes (optional)
  • 1/4 cup beer (or gluten-free beer)
  • 1/4 cup water
  • 6 corn tortillas
  • 4 large leaves Romaine lettuce (thinly sliced)
  • 2 ounces reduced fat Monterey jack cheese
  • 1/4 avocado (thinly sliced)

Place the olive oil in a skillet over medium-high heat.
Add the onions and peppers and reduce the heat to medium.

Cook for 3 to 4 minutes, tossing frequently.

Add the mushrooms and cook for about 10 minutes until the mushrooms are browned. Toss frequently.

Add the chili powder, smoked paprika, cumin, red pepper flakes and salt.

Cook for another 2 minutes. Stir frequently.

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

Serve in tortillas topped with lettuce, avocado and cheese.

Nutrition Facts

Serving size: 3 tacos

Servings: 2

Amount Per Serving

Calories 437  
% Daily Value
Total Fat 17g 22%
    Saturated Fat 7g 32%
    Monounsaturated Fat 7g
    Trans Fat 0g
Cholesterol 25mg 9%
Sodium 384mg 17%
Total Carbohydrates 56g 21%
    Dietary Fiber 11g 37%
    Sugars 7g
Protein 17g
Vitamin A 36% Vitamin C 16%
Calcium 33% Iron 10%
Vitamin K 64mcg Potassium 1077mg
Magnesium 99mg