Coming at you with another low cost, quick and easy plant based meal! This week, we are featuring TVP (Textured vegetable protein). TVP is made from defatted soy flour (ie the soy oil has been extracted). This is an extremely shelf stable, high protein, fibre rich, and budget friendly option which is great to keep on hand for days when you need to whip up a quick meal. It’s long shelf life also makes it a great addition to your emergency food kit, especially for vegans and vegetarians. And when I say low cost, I recently purchased about 3 cups of TVP granules at the Bulk Barn for $2.85. It is commonly added to pasta sauce and chili, but can also make a great taco filling!
TVP Taco Filling
(Makes enough filling for 4 large tortillas, 8 small tacos, or one sheet pan of nachos)
Total time: About 15 min
1Tbsp neutral cooking oil
1 small onion, finely diced
4 cloves garlic, minced
1 ¼ cups vegetable broth or water
1 cup dry TVP granules (textured vegetable protein)
2 tsp chili powder
1 tsp smoked paprika
½ tsp cumin
½ tsp chili flakes (optional)
¼ tsp salt (or to taste)
8 small tortillas or taco shells OR 4 large flour tortillas
Toppings of choice such as: salsa, sour cream, guacamole, shredded cheese, cilantro, tomato, onion, shredded lettuce
Heat the oil in a large skillet or frying pan. Add the onion and garlic and sauté until the onion turns translucent and just begins to brown, about 5 minutes.
Mix in the vegetable broth, TVP, and spices. Bring to a simmer and cook for about 5 minutes until the vegetable broth has absorbed and the TVP is tender and chewy. If it gets a bit dry just add a another ¼ cup liquid. If it is too wet, continue to simmer a little longer until the liquid is absorbed.
Spoon into tortilla shells, and decorate with your favorite toppings. Enjoy!
- Make-ahead: Allow the prepared TVP taco meat to cool then store in an air-tight container in the fridge for up to 4 days or in the freezer
- No fresh onion or garlic, or thinking about taking these camping? Substitute 2 Tbsp dehydrated onion and 1 tsp garlic powder and add an extra ¼ cup liquid
- Option to substitute these spices for a couple Tbsp of your favourite taco seasoning
Nutrition for ¼ of recipe (Filling alone)| Calories: 126kcal | Carbohydrates: 12g | Protein: 12g | Fiber: 4g
Recipe and image borrowed from: https://itdoesnttastelikechicken.com/