High-Protein TVP Tacos
These hearty vegan tacos are packed with plant-based protein, gut-friendly fiber, and flavorful ingredients, making them healthy and pleasing for the entire family.
Servings: 3
Ingredients
TVP Filling
- 1¼ cup (102g) dry textured vegetables protein (TVP)
- 1¼ cup (295mL) hot water
- 1 tbsp (15mL) olive oil or avocado oil
- ½ small onion, finely diced
- 2 cloves garlic, minced
- 2 tbsp (32g) tomato paste
- 1 tbsp (15mL) tamari or soy sauce
- 1 tsp (2.5g) smoked paprika
- 2 tsp (5g) ground cumin
- 1½ tsp (3.5) chili powder
- 1 tsp (1.5g) oregano
- ¼ tsp (0.6g) fresh ground black pepper
- Salt, to taste
To Serve
- 12 warm corn tortillas
- Diced white onion
- Salsa or hot sauce
- Fresh cilantro
- Sliced Avocado
- Lime wedges (optional)
Instructions
- Rehydrate the TVP in a medium-sized bowl by pouring the hot water over the dry TVP. Stir and allow it to sit for 5-7 minutes until the liquid is absorbed and it has a fluffy consistency.
- Heat the oil in a skillet over medium-high heat. Add the diced onion to the skillet and sauté for 3-4 minutes until soft. Add garlic and cook for about 30 more seconds.
- Stir in tomato paste, tamari, smoked paprika, cumin, chili powder, oregano, salt, and black pepper. Cook for 1 minute.
- Add the rehydrated TVP and stir well to coat. Cook, stirring occasionally for 5-10 minutes, allowing the TVP to brown slightly on all sides to create a texture that resembles ground beef. Adjust the salt and spices to taste.
- To serve, spoon the taco "meat" into warm tortillas and top with diced onion, cilantro, salsa (or taco sauce), sliced avocado, and lime wedges.
Notes
Nutrition Information: Recipe yields: 3 servings, Per serving (4 tacos with 1/4 avocado divided): Calories: 482, Protein: 30g, Fiber: 19g, Carbohydrates: 62g, Fat: 14g, Saturated Fat: 2g, Sugar: 11g, Cholesterol: 0mg