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Spelt Pulled Mushroom Tacos with Quick-Pickled Cabbage

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
Prep Time 10 mins
Cook Time 28 mins
Rest Time 20 mins
Total Time 58 mins
Cooking Method:
Cuisine:
Courses:
Difficulty: Easy
Servings: 4
Estimated Cost: 3.10
Calories: 601
Best Season: all_year_round
Dietary: Contains Dairy, Contains gluten (spelt), Dairy-free option available, Egg-free, Nut-free, 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.

Ingredients
    Spelt tortillas
  • 300 g white spelt flour (plus extra for dusting)
  • 1/2 tsp baking powder
  • 1/2 tsp fine salt
  • 3 tbsp olive oil (/ 45 ml)
  • 170 ml warm water (plus 1 tbsp if the dough is crumbly)
    • Quick-pickled cabbage
  • 150 g red cabbage (thinly sliced)
  • 1/2 red onion (small; thinly sliced)
  • 2 tbsp lime juice
  • 1/4 tsp fine salt
    • Pulled mushrooms
  • 500 g king oyster mushrooms (about 5 large, ends trimmed)
  • 3 tbsp olive oil (/ 45 ml; divided)
  • 2 tbsp soy sauce
  • 1 tbsp maple syrup
  • 1 tbsp tomato paste
  • 1 tsp smoked paprika
  • 1 tsp ground cumin
  • 2 cloves garlic (minced)
  • 1 tbsp lime juice
  • 3 tbsp water
  • 1/4 tsp black pepper
    • Lime crema
  • 120 g Greek yogurt
  • 1 tbsp lime juice
  • 1 pinch fine salt
    • To serve
  • 1 avocado (medium; sliced)
  • 15 g fresh cilantro (leaves picked)
  • 1 lime (cut into wedges)
Instructions
    Make the tortilla dough
  1. 1
    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.
    2. Prep while the dough rests
  2. 2
    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.
  3. 3
    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.
    4. Cook the tortillas
  4. 4
    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.
    5. Sear the mushrooms
  5. 5
    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.
  6. 6
    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.
    7. Assemble
  7. 7
    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.

Read it online: https://greatbritishspeltrecipes.com/recipe/spelt-pulled-mushroom-tacos/
Valentina - Spelt Recipes
Valentina
A dietitian with a passion for spelt cooking. After trying different diets, I found spelt works best in my kitchen. Join me for simple, delicious recipes that bring out the best in this ancient grain!