Spelt Pulled Mushroom Tacos Recipe (Easy, Homemade)

Name: Spelt Pulled Mushroom Tacos with Quick-Pickled Cabbage
Prep time: 10 min
Cook time: 28 min
Total time: 58 min
Yield: 4
Ingredients: 300 g white spelt flour; 1/2 tsp baking powder; 1/2 tsp fine salt; 3 tbsp olive oil; 170 ml warm water; 150 g red cabbage; 1/2 red onion; 2 tbsp lime juice; 1/4 tsp fine salt; 500 g king oyster mushrooms; 3 tbsp olive oil; 2 tbsp soy sauce; 1 tbsp maple syrup; 1 tbsp tomato paste; 1 tsp smoked paprika; 1 tsp ground cumin; 2 cloves garlic; 1 tbsp lime juice; 3 tbsp water; 1/4 tsp black pepper; 120 g Greek yogurt; 1 tbsp lime juice; 1 pinch fine salt; 1 avocado; 15 g fresh cilantro; 1 lime

Plant-based tacos with a make-ahead filling and soft homemade tortillas

Two spelt tacos filled with glazed pulled mushrooms, purple cabbage and avocado on a linen-lined board

Spelt pulled mushroom tacos are homemade spelt tortillas filled with king oyster mushrooms that you shred with a fork and sear in a smoky soy-maple glaze. The whole meal takes 58 minutes, including a 20-minute dough rest.

The strands stay chewy, not mushy. Quick-pickled red cabbage adds a crisp, tart contrast, and a lime crema keeps each bite balanced.

Spelt gives the tortillas a soft bite and a mild, nutty flavor. The dough stays easy to roll, so the steps stay clear for beginners.

Cook the mushrooms in two batches. A crowded pan steams them, and steamed mushrooms turn gray and watery instead of browning. You can make the filling ahead and reheat it in 3 minutes.

Why You’ll Love This Recipe

Meaty mushroom strands with a chewy, pulled texture
Homemade tortillas need only five pantry ingredients
The filling reheats in 3 minutes and keeps 3-4 days
Mushrooms and pantry staples keep the cost low

King oyster mushroom strands browning in a cast-iron skillet as a cook turns them with tongs

Ingredient Notes

king oyster mushrooms: Their thick stems tear into long, chewy strands. Oyster mushrooms are the closest substitute and cook faster.
white spelt flour: It gives a soft, nutty tortilla. Wholemeal spelt also works, but add 1 to 2 extra tablespoons of water.
soy sauce: It supplies salt and depth to the glaze. Tamari works the same way, though the tortillas still contain gluten.
Greek yogurt: It makes a thick, tangy crema. Use unsweetened coconut or soy yogurt to keep the tacos vegan.

Friends assembling tacos at a wooden table with bowls of lime crema, cilantro and lime wedges nearby

Print Recipe

Beginner-friendly

Spelt Pulled Mushroom Tacos with Quick-Pickled Cabbage

Difficulty: Easy Prep Time 10 mins Cook Time 28 mins Rest Time 20 mins Total Time 58 mins

Servings: 4 Estimated Cost: £ 3.10 Calories: 601

Best Season: all_year_round

Dietary:

C Contains Dairy C Contains gluten (spelt) D Dairy-free option available E Egg-free N Nut-free V Vegetarian

Description

Pulled king oyster mushrooms brown in a smoky soy-maple glaze and fill soft homemade spelt tortillas, topped with tangy pickled cabbage and lime crema.

Instructions

Make the tortilla dough

Whisk the spelt flour, baking powder and 1/2 tsp salt in a large (3 L / 3-quart) bowl. Add 3 tbsp olive oil and 170 ml warm water, then mix with a fork until shaggy. Knead on a floured surface for 1 to 2 minutes until smooth and soft, adding 1 tbsp water if it feels crumbly. Cover and rest for 20 minutes.

Prep while the dough rests

Toss the cabbage and red onion with 2 tbsp lime juice and 1/4 tsp salt in a small bowl. Press it down and leave it to soften. In another bowl, stir the yogurt, 1 tbsp lime juice and a pinch of salt into a crema.
Wipe the mushrooms and trim the ends. Cut each one in half lengthwise, then pull the pieces into thin strands along the grain with two forks. Whisk the soy sauce, maple syrup, tomato paste, paprika, cumin, garlic, 1 tbsp lime juice, water and pepper in a small bowl.

Cook the tortillas

Divide the dough into 8 pieces of about 65 g and roll each into a ball. Heat a dry 30 cm / 12-inch skillet over medium-high heat for 2 minutes. Roll one ball at a time to a 16 cm / 6-inch round about 3 mm thick, then cook for 45 to 60 seconds per side until puffed with brown spots. Stack the tortillas in a clean towel as you go.

Sear the mushrooms

Wipe out the skillet and heat 1 1/2 tbsp olive oil over medium-high heat for 1 minute. Add half the mushroom strands in a loose single layer. Cook for 7 minutes, leaving them still for the first 2 minutes, then tossing, until the edges are deep brown and the strands have shrunk by half. Move to a plate and repeat with the remaining oil and mushrooms.
Return all the mushrooms to the skillet and lower the heat to medium. Pour in the sauce and stir for 2 minutes until it turns into a sticky glaze and no liquid pools in the pan.

Assemble

Spread crema over each tortilla, then add the mushrooms, drained pickled cabbage, avocado slices and cilantro. Serve right away with lime wedges.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 601kcal

% Daily Value *
Total Fat 29g45%
Saturated Fat 5g25%
Cholesterol 4mg2%
Sodium 980mg41%
Potassium 950mg28%
Total Carbohydrate 73g25%
Dietary Fiber 9g36%
Sugars 8g
Protein 20g40%

Vitamin A 375 IU
Vitamin C 32 mg
Calcium 85 mg
Iron 2 mg
Vitamin E 3.5 mg
Vitamin K 37 mcg
Thiamin 0.2 mg
Riboflavin 0.5 mg
Niacin 6 mg
Vitamin B6 0.3 mg
Folate 78 mcg
Vitamin B12 0.1 mcg
Phosphorus 320 mg
Magnesium 52 mg
Zinc 1.3 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Additional Notes

Cook the mushrooms in two batches so the strands brown instead of steaming.
Add 1 tablespoon of water to the dough if it feels crumbly after kneading.
Wholemeal spelt flour makes a nuttier tortilla and needs 1 to 2 extra tablespoons of water.
Drain the pickled cabbage briefly before topping so the tacos stay crisp.

Keywords: spelt pulled mushroom tacos, king oyster mushroom tacos, pulled mushroom tacos, spelt tortillas, vegetarian tacos

Equipment

30 cm / 12-inch skillet (cast iron or heavy nonstick)
rolling pin
large (3 L / 3-quart) mixing bowl
clean kitchen towel
two forks
tongs

Tips

Pull the mushrooms with two forks along the grain, not across it, so the strands stay long and chewy.
Wipe the mushrooms with a damp cloth instead of rinsing them, since wet strands take longer to brown in the skillet.
Rest the spelt dough for the full 20 minutes so it rolls out smooth and holds together when you fold the tacos.
Roll tortillas to about 3 mm thick and cook them on a dry, hot skillet until brown spots appear and the surface puffs.
Stack cooked tortillas in a clean towel as you go, so the trapped steam keeps them soft until you assemble.

Variations

Swap the Greek yogurt for coconut yogurt and a pinch of salt to keep the whole taco dairy-free and vegan.
Use oyster mushrooms instead of king oyster, and cook each batch for about 5 minutes because the strands are thinner.
Add 1 tsp chipotle powder to the sauce for more heat, or fold in a handful of black beans at the end.

Storage and Reheating

Spelt pulled mushroom tacos store best as separate parts. The filling, tortillas, pickled cabbage and lime crema all keep 3-4 days in airtight containers in the fridge. The flavor of the filling deepens overnight, and the strands stay chewy.

Reheat the filling in a skillet over medium-high heat for 3 minutes with 1 tablespoon of water, stirring until hot and glossy. Warm the tortillas one at a time in a dry skillet for 20 seconds per side. They return to soft and pliable.

Freeze the filling and the tortillas separately for up to 2 months. Put parchment between the tortillas and thaw both overnight in the fridge. Add the avocado, cabbage and crema fresh.

Serving Suggestions

Spelt pulled mushroom tacos work best as a build-your-own table, with warm tortillas, hot mushrooms and cold toppings set out together. The texture stays varied, soft tortilla against crisp cabbage. It suits a casual dinner for four.

Black beans simmered with cumin and a bowl of lime rice round out the plate. A charred corn salad adds sweetness against the smoky glaze.

For a lighter meal, serve the tacos with a cucumber and radish salad dressed in lime juice and salt.

File under king oyster mushroom tacos pulled mushroom tacos spelt pulled mushroom tacos spelt tortillas vegetarian tacos

Frequently Asked Questions

Expand All:

How do I know when the pulled king oyster mushrooms are done?

The mushrooms are done when the edges turn deep brown and the strands have shrunk to about half their raw volume. This takes about 7 minutes per batch in a 30 cm / 12-inch skillet. You should see no liquid pooling in the pan. After the sauce goes in, 2 more minutes gives a sticky glaze.

Can I use cremini or oyster mushrooms instead of king oyster mushrooms?

Oyster mushrooms work well because they tear into similar strands, but they cook faster, about 5 minutes per batch. Cremini and portobello don't pull into strands. Slice them thickly and crush with a fork instead. The texture comes out softer and less chewy.

Can I freeze spelt tortillas and the pulled mushroom filling?

Yes, both freeze well for up to 2 months. Freeze the cooled filling in a flat container and the tortillas in a stack with parchment between each one. Thaw both overnight in the fridge, then warm them in a skillet. Leave the avocado, pickled cabbage and crema out of the freezer.

What goes well with spelt pulled mushroom tacos?

Black beans simmered with cumin and lime rice are the easiest sides. A charred corn salad adds sweetness against the smoky glaze. For a lighter plate, serve the tacos with a cucumber and radish salad dressed in lime juice and salt.

How do I make spelt pulled mushroom tacos dairy free?

Replace the Greek yogurt in the lime crema with unsweetened coconut yogurt or plain soy yogurt. Everything else is already dairy free, because the tortillas use olive oil and the glaze uses soy sauce and maple syrup. The tacos then become fully vegan.

How are spelt tortillas different from regular flour tortillas?

Spelt tortillas have a mild, nutty flavor and a softer, less elastic dough than wheat tortillas. You roll them a little thicker, about 3 mm, so they don't tear. Spelt still contains gluten, so these tacos aren't safe for anyone with celiac disease.

Spelt Pulled Mushroom Tacos with Quick-Pickled Cabbage

Why You’ll Love This Recipe

Ingredient Notes

Spelt Pulled Mushroom Tacos with Quick-Pickled Cabbage

Description

Ingredients

Spelt tortillas

Quick-pickled cabbage

Pulled mushrooms

Lime crema

To serve