Day 5: Veggie Taco with a Twist

It's finally Friday and everyone's favourite Mexican dish is on the menu. This plantbased veggie tacos with tomato salsa and guac is the perfect start to the weekend!

What can possibly be better then healthy, sustainable and super tasty tacos on a Friday night? This is the 5th recipe in EAT’s one week dinner menu. It is made by Norwegian chef Lise Finckenhagen and aligns with EAT-Lancet’s Planetary Health Diet.

Serves: 4 portions
Time: approx. 1 hour

Mushroom Stew

400 g oyster or portobello mushrooms
1 onion
2 cloves of garlic
2 tsp ground cumin
5 tsp ground coriander
5 tsp smoked paprika
2 tbsp strong chili sauce (preferably chipotle)
1 tbsp tomato purée
3 tbsp low-salt soy sauce
50 ml water
1 tbsp liquid honey
200 ml brown or black beans, cooked
Ground pepper
2 tbsp mild olive oil for frying

Tomato salsa

400 g tomatoes
1 green or red chili
1 small red onion
1 clove of garlic
2 tbsp lime juice
100 ml fresh coriander, chopped
A pinch of salt
A pinch of sugar

The best guacamole

2 ripe avocados
1 lime
1–2 cloves of garlic
½ red chili, seeds removed, finely chopped
Additional ingredients for serving
12 small corn tortillas
Salad leaves
100 g red cabbage, thinly sliced
200 g mango, diced
Lime wedges
Fresh or pickled jalapeños

Tear or cut the mushrooms into pieces/slices. Peel and finely chop the onion and garlic. Fry the onion over a medium heat for about 8 minutes until it’s soft and golden, stirring at regular intervals. Add the garlic, cumin, coriander and paprika and leave to fry while stirring for about two minutes.

Empty the onion mixture out onto a plate and set aside for now. Pour a little extra oil in the pan and fry the (mushrooms?) over a high heat until it is golden and fried. Reduce the temperature, pour the onion mixture back into the pan together with some chili sauce, tomato purée, soy sauce, water and honey. Bring to the boil while stirring and leave to boil until most of the liquid has evaporated. Stir regularly to prevent it sticking to the bottom. Finally, stir in the beans and add a little pepper to taste.

To make the salsa, chop the tomatoes into small pieces. Peel and finely chop the onion and garlic, and thinly slice the chili. Mix the tomatoes, chili, onion, garlic and lime juice together. Season with salt and a pinch of sugar. Add the chopped coriander at the end.

To make the guacamole Halve the avocados, remove the stones and scrape the flesh into a small bowl. Use a fork to mash the flesh and mix in lime juice, finely-chopped garlic and chili. Add salt and pepper to taste.

Heat the tortillas and fill with the mushroom mixture, tomato salsa, guacamole, red cabbage and mango. Top with a little extra chili and add a few drops of lime juice, if necessary. Enjoy with family or friends!

Find all the delicious dinner recipes here.

Weekly Dinner Menu #planetaryhealthchallenge


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