⏱ 30 min total

Harissa Mushroom Lettuce Tacos

Name: Harissa Mushroom Lettuce Tacos
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Yield: 1 serving
Ingredients: 1 mushroom, whole Portobello mushrooms; 1 ⅓ Tbsp Harissa; 1 tbsp Olive oil; ⅓ tsp, ground Cumin seed; ⅓ tsp Onion powder; 2 leaf outer Romaine lettuce; ⅔ fruit Avocado; ¹⁄₁₆ cup, chopped or sliced Tomatoes; ¹⁄₁₆ cup chopped Red onion; ⅔ tbsp Lime juice; ⅓ dash Salt; 1 ⅓ tbsp Cilantro

Per 1 serving · 345 g · 12 ingredients

Calories

413

21%
of a 2,000 cal day

Protein
5.7g
5% of calories
Carbs
23g
21% of calories
Fat
36g
74% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Harissa Mushroom Lettuce Tacos (345 g) has 413 calories, with 5.7 g of protein, 23 g of carbohydrates and 36 g of fat. Most of its energy comes from fat (74% of calories). It is high in dietary fiber (47% DV), Vitamin A (107% DV) and Vitamin C (25% DV). Keep an eye on saturated fat, which provides 24% of the daily value.

Per 100 g

120cal

low energy density

Protein per 100 cal

1.4g

Net carbs

10g

carbs minus fiber

Fiber

13g

4.3 g sugar

High in

20%+ of the daily value

Dietary fiber47%
Vitamin A107%
Vitamin C25%
Vitamin E33%
Vitamin K83%
Riboflavin (B2)24%

Good source of

10–19% of the daily value

Thiamine14%
Magnesium13%
Zinc14%
Manganese18%

Watch

20%+ of the daily value

Saturated fat24%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 10 min

1
Trim and discard the portobello stems, quickly rinse if sandy, and pat very dry.
2
Whisk the harissa with half of the olive oil, cumin, and onion powder. Brush all over the mushrooms and let stand 15 minutes.
3
Mash the avocados, then fold in half the tomatoes, half the red onion, lime juice, a pinch of salt, and one-quarter of the cilantro. Set aside.
4
Heat the remaining oil in a large skillet over medium-high. Sear the mushrooms until browned, about 3 minutes per side.
5
Transfer to a board and rest 2–3 minutes, then slice across the caps.
6
Fill each lettuce leaf with sliced mushrooms and a spoonful of guacamole. Top with the remaining tomatoes, red onion, and cilantro.

Vitamins & minerals

Amounts for 1 serving (345 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	965 μg	107%
Vitamin C	23 mg	25%
Vitamin D	0.2 μg	2%
Vitamin E	5 mg	33%
Vitamin K	99 μg	83%
Thiamine	0.2 mg	14%
Riboflavin (B2)	0.3 mg	24%
Niacin	6 mg	40%
Vitamin B6	1 mg	40%
Folate (B9)	213 μg	53%
Vitamin B12	0 μg	1%
Pantothenic acid	3 mg	58%
Choline	45 mg	8%

Minerals

Nutrient	Amount	% Daily Value
Calcium	73 mg	7%
Iron	2 mg	30%
Potassium	1,233 mg	26%
Magnesium	54 mg	13%
Phosphorus	190 mg	27%
Zinc	2 mg	14%
Copper	1 mg	58%
Manganese	0.4 mg	18%
Selenium	17 μg	30%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	48 μg	—
Arginine	0.2 g	—
Aspartic acid	1 g	—
Beta carotene	3,140 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	10 μg	—
Fructose	1 g	—
Galactose	0.1 g	—
Glucose	3 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.3 g	—
Lycopene	386 μg	—
Lysine	0.3 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	23 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	4 g	—
Proline	0.2 g	—
Retinol	0 μg	—
Serine	0.2 g	—
Starch	0.1 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0.1 g	—
Total omega 6	0.1 g	—
Tryptophan	0.1 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0.2 μg	—
Vitamin D3	0 μg	—

Burning 413 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

78min
Walking (3.5 mph)
50min
Cycling (moderate)
34min
Running (6 mph)
58min
Swimming laps

Common questions

How many calories are in Harissa Mushroom Lettuce Tacos?

One serving of Harissa Mushroom Lettuce Tacos (1 serving) has 413 calories, which works out to 120 calories per 100 g. That is about 21% of a 2,000-calorie day.

Are Harissa Mushroom Lettuce Tacos high in protein?

Not especially. It has 5.7 g of protein per serving, and protein supplies 5% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Harissa Mushroom Lettuce Tacos keto-friendly?

It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 21% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Harissa Mushroom Lettuce Tacos?

158 mg per serving.

How much sugar is in Harissa Mushroom Lettuce Tacos?

4.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (345 g)

Calories413

% Daily Value*

Total fat 36g	46%
Saturated fat 4.8g	24%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 158mg	7%
Total carbohydrate 23g	8%
Dietary fiber 13g	47%
Total sugars 4.3g
Protein 5.7g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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