These mushroom and pepper tacos are a quick, satisfying option for a weeknight dinner: flavourful, flexible, and entirely plant-based. Tossed with warming spices like cumin and smoked paprika, the filling is vibrant and comforting without being heavy. You can keep things classic with corn or flour tortillas, or lighten it up by serving the mix in lettuce cups. They're easy to customise too: try them with avocado slices, grated cheese, or even a fried egg on top if you’re feeling indulgent. Perfect for when you want something wholesome but don’t want to overthink it.
Ingredients (serves 2–3):
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1 tbsp olive oil
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250g mushrooms (cremini or button), sliced
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1 red bell pepper, sliced
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1 small red onion, sliced
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2 cloves garlic, minced
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1 tsp ground cumin
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½ tsp smoked paprika
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Salt + pepper to taste
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Small corn or flour tortillas (6–8)
To serve:
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Fresh coriander, chopped
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Lime wedges
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Salsa or hot sauce
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Optional: grated cheese or a spoonful of Greek yoghurt
Method:
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Heat oil in a large pan over medium heat.
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Add onion and garlic, sauté for 2–3 mins until fragrant.
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Toss in mushrooms and peppers. Cook 8–10 mins, stirring occasionally, until softened and lightly browned.
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Add cumin, smoked paprika, and season with salt + pepper. Cook another 1–2 mins to let the spices bloom.
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Warm tortillas in a dry pan or microwave.
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Assemble tacos: spoon the veg mix into tortillas, then top with coriander, a squeeze of lime, and any extras like salsa or cheese.
The Recipe’s Health Benefits:
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Mushrooms (cremini or button) – Rich in ergothioneine and glutathione, two antioxidants linked to cognitive protection and reduced oxidative stress. Also provide B-vitamins to support energy metabolism and nervous system health.
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Red bell pepper – High in vitamin C, which supports collagen production and immune function. Contains carotenoids like beta-carotene, which promote skin and eye health.
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Red onion – High in quercetin, a plant flavonoid with antioxidant and anti-inflammatory properties. Also contains prebiotic fibres that support gut health and microbiome diversity.
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Garlic – Contains allicin, which has antimicrobial and immune-supportive effects. Also shown to support cardiovascular health and reduce oxidative stress.
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Cumin – Contains plant compounds with anti-inflammatory effects and supports digestion. Also provides iron, important for energy and oxygen transport in the body.
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Smoked paprika – Rich in antioxidants like capsanthin, which may support inflammation balance. Adds depth of flavour without added sugar or salt.
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Corn or flour tortillas – Provide complex carbohydrates for sustained energy. Corn tortillas also contain fibre and magnesium, important for nerve and muscle function.
