Vegan Tacos With Grilled Asparagus and Shiitake Mushrooms – Recipe

Get ready to taste the best vegan tacos, period.

But, before getting into the recipe for the Vegan Tacos With Grilled Asparagus and Shiitake Mushrooms, let’s talk a bit about the nutritional benefits of the main ingredient, the asparagus.

Asparagus Has Many Nutrients But Few Calories

Asparagus is low in calories however flaunts a great supplement profile.

Truth be told, simply a large portion of a cup (90 grams) of cooked asparagus contains (1):

  • Calories: 20
  • Protein: 2.2 grams
  • Fat: 0.2 grams
  • Fiber: 1.8 grams
  • Nutrient C: 12% of the RDI
  • Nutrient A: 18% of the RDI
  • Nutrient K: 57% of the RDI
  • Folate: 34% of the RDI
  • Potassium: 6% of the RDI
  • Phosphorous: 5% of the RDI
  • Nutrient E: 7% of the RDI

Asparagus likewise has modest quantities of different micronutrients, including iron, zinc and riboflavin.

It’s a great wellspring of nutrient K, a fundamental supplement associated with blood coagulating and bone wellbeing.

What’s more, asparagus is high in folate, a supplement that is fundamental for a sound pregnancy and numerous significant cycles in the body, including cell development and DNA arrangement

Helps Support a Healthy Pregnancy

Asparagus is an incredible wellspring of folate, otherwise called nutrient B9.

Simply a large portion of a cup of asparagus gives grown-ups 34% of their day by day folate needs and pregnant ladies with 22% of their every day needs.

Folate is a fundamental supplement that helps structure red platelets and produce DNA for sound development and improvement. It’s particularly significant during the beginning phases of pregnancy to guarantee the sound advancement of the infant.

Getting sufficient folate from sources like asparagus, green verdant vegetables and organic product can secure against neural cylinder deserts, including spina bifida.

Neural cylinder deformities can prompt a scope of intricacies, going from learning challenges to absence of entrail and bladder control to actual handicaps.

Indeed, sufficient folate is so imperative during pre-pregnancy and early pregnancy that folate supplements are prescribed to guarantee ladies meet their necessities.

Assists in lowering your blood Pressure

Hypertension influences more than 1.3 billion individuals worldwide and is a significant danger factor for coronary illness and stroke.

Exploration recommends that expanding potassium consumption while lessening salt admission is a viable method to bring down hypertension.

Potassium brings down circulatory strain twoly: by loosening up the dividers of veins and discharging overabundance salt through pee.

Asparagus is a decent wellspring of potassium, giving 6% of your day by day prerequisite in a half-cup serving.

In addition, research in rodents with hypertension recommends that asparagus may have other circulatory strain bringing down properties. In one examination, rodents were taken care of either an eating routine with 5% asparagus or a standard eating regimen without asparagus.

Following 10 weeks, the rats on the asparagus diet had 17% lower pulse than the rats on the standard eating regimen.

Scientists accepted this impact was because of a functioning compound in asparagus that causes veins to widen.

Notwithstanding, human examinations are expected to decide if this dynamic compound has similar impact in people.

Regardless, eating more potassium-rich vegetables, like asparagus, is an incredible method to help keep your circulatory strain in a solid reach.

Now that you know a little bit about the fun parts of asparagus, let’s get straight into the recipe :

Vegan Grilled Asparagus and Shiitake Mushroom Tacos

Vegan Grilled Asparagus and Shiitake Mushroom Tacos - Recipe

Prep Time 15 mins
Total Time 20 mins


  • 3 tbsp. canola oil
  • 4 garlic cloves, crushed with press
  • 1 tsp. ground chipotle chile
  • 1/2 tsp. Kosher salt
  • 8 oz. shiitake mushrooms, stems discarded
  • 1 bunch green onions, trimmed
  • 8 corn tortillas, warmed
  • 1 c. homemade or prepared guacamole
  • Lime wedges
  • cilantro sprigs
  • Hot sauce, for serving


  • Warm barbecue/ grill on medium temperature. In a huge preparing dish, consolidate oil, garlic, chipotle, and salt. Add asparagus, shiitakes, and green onions; throw to cover. Flame broil asparagus until delicate and gently roasted, turning at times; 5 to 6 minutes. Barbecue shiitakes and green onions until softly scorched, turning infrequently; 4 to 5 minutes. Move vegetables to cutting board.
  • Cut asparagus and green onions into 2" lengths and cut shiitakes. Present with corn tortillas, guacamole, lime wedges, cilantro, and hot sauce.

Nutritional Information for the Vegan Tacos With Grilled Asparagus and Shiitake (per serving): Calories about 350; Protein 7g; Carbohydrate 36g; Total Fat 21g; Saturated Fat 2g; Dietary Fiber 11g; Sodium 445mg


Thank you for reading our Vegan Tacos recipe, we hope that you love this one and that you will share it with your friends and family, because as we know, what is good gets even better when shared. Oh, also don’t forget to leave us a comment and let us know how much you liked this recipe or if you did any alterations to it, we always have room for improvement.