Tacos with TVP
Hello Taco Tuesday! Or whatever day of the week you have tacos! Tacos are an easy meal to make and easily customizable for every taste and topping combination preference. I put all the various toppings out and my family each build their own taco delights!
Now what is TVP you must be asking! TVP is Textured Vegetable Protein It is a soy-based meat substitute. It is made as part of the process when soy bean oil is made. The oil is removed from the soy bean and the resulting bean paste is a high protein and fiber rich product that is dehydrated and made into small pieces that resemble ground meat. And it is exactly this resemblance that makes TVP ideal as a vegan substitute for ground meat dishes when you are looking for a meat-free plant-based alternative in your favourite dishes. TVP is a source of magnesium, folate, copper and thiamin. Iron, potassium and Vit B6.
My favourite TVP is Bob’s Red Mill and it is widely available at most grocery stores and health food stores. In fact, there is a recipe for Vegan Tacos using the TVP on the bag! My recipe is very similar, as are most taco meat seasoning recipes.
I make seasoned ground turkey taco filling along with the seasoned TVP filling for those who want to try both! I make it the same as the TVP after the soaking – read the How It’s Done to learn more about that.
What I love most about Tacos is the incredible amount of nutrition this meal holds – with the fresh diced tomatoes, fresh avocado slices (or guacamole), lettuce, hummus (I love hummus on tacos), fresh salsa… and the naturally gluten free corn taco shells, it is a fun and delicious meal that packs a great nutritional punch too!
As always, when you make this recipe, I would love to see your creation so please post a photo of your Tacos with TVP goodness and tag my IG account #RenataCollective or leave a comment with your thoughts!
Prep Time: 40 Minutes / Serves: 4
Ingredients
1 Cup TVP
1 Cup Hot Water or Veggie Bouillon
4 Cloves Garlic – Sliced and set aside to create its nutritional magic
1 Medium Onion – diced
3 Tablespoons Olive Oil, Grape Seed Oil, or Avocado Oil
3 Tablespoons Taco Seasoning
½ Cup Passata or Ground Tomatoes
2 Tablespoons Balsamic Vinegar
½ teaspoon Chili Powder – more if you like it spicier
1/3 Cup Water or Veggie Bouillon – more if the pan is becoming dry
A Generous Pinch of Herbed Seasoned Sea Salt or Plain Sea Salt
Generous Grinds of Fresh Black Pepper
8 Corn Taco Shells – I use store bought.
Topping Options
Salsa or Diced Fresh Tomatoes
Guacamole or Sliced Fresh Avocado
Ripped Romaine Lettuce or Spring Mix
Pan Roasted Corn Kernels
Sour Cream
Refried Beans
How It’s Made
These directions are for the seasoned TVP taco filling. Follow the exact same from the step after soaking the TVP if you are cooking ground turkey (or beef).
In a medium sized bowl or large measuring cup, soak the TVP with the hot water or veggie bouillon (for extra flavour!) for 10 minutes. You’ll see that it will rehydrate and plump up.
Heat a medium sized frying pan and add the healthy oil of your choice.
Sauté the onions until they become slightly browned.
Add the garlic and sauté for 2 minutes – do not let these brown.
Drain any remaining water from the TVP and add the TVP to the pan, stir.
Add the taco seasoning, passata or ground tomatoes, balsamic vinegar, chili powder and the 1/3 cup water or veggie bouillon and stir to combine.
Reduce heat and let the mixture simmer for 10 - 15 minutes, stirring occasionally and watching to make sure the mixture doesn’t become dry. Add ¼ cup more passata, water or bouillon if it does.
Season with the herbed seasoned sea salt (or plain sea salt) and grinds of fresh black pepper.
Heat the taco shells in the oven for only a few minutes.
Serve in a bowl so people can help themselves, or put 2-3 tablespoons of the seasoned TVP in each taco shell and add toppings.
Enjoy!
Variations
Add small chopped bell peppers to the pan with the onions.
Small chopped broccoli, grated zucchini, grated carrots, small chopped spinach or kale are also delicious added after the garlic.
