TVP Tacos
TVP, or textured vegetable protein, is a dried soy product available in granules or chunks that, when cooked, resemble the texture of ground meat. Available in the health food section of grocery stores, bulk food stores and health food stores, TVP is a very economical way to get protein into a vegetarian diet. Like tofu, TVP has a mild flavour and absorbs the tastes that cook with it.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 502 |
| pro | 24 g |
| total fat | 26 g |
| sat. fat | 8 g |
| carb | 45 g |
| fibre | 9 g |
| chol | 30 mg |
| sodium | 947 mg |
| % RDI: | - |
| calcium | 37% |
| iron | 44% |
| vit A | 21% |
| vit C | 37% |
| folate | 31% |
-
12 taco shells
2 cups (500 mL) shredded iceberg lettuce
2 plum tomatoes, chopped
1 avocado (optional), chopped
1 cup (250 mL) shredded Cheddar cheese
Filling:
1-1/4 cups (300 mL) vegetable broth
1 cup (250 mL) TVP granules
2 tbsp (25 mL) vegetable oil
1 each onion and stalk celery, finely diced
3 cloves garlic, minced
1 tbsp (15 mL) chili powder
2 tsp (10 mL) each ground cumin and coriander
1/2 tsp (2 mL) dried oregano
1/4 tsp (1 mL) chipotle chili powder (or 1/4 tsp/1 mL hot pepper sauce)
1/4 tsp (1 mL) salt
1 can (14 oz/398 mL) chopped tomatoes
Preparation:
Filling: In small saucepan, bring 3/4 cup (175 mL) of the vegetable broth to boil. Pour over TVP in bowl; cover and let stand for 10 minutes.
Meanwhile, in large skillet, heat oil over medium heat; fry onion, celery and garlic for about 5 minutes or until softened. Add chili powder, cumin, coriander, oregano, chipotle powder and salt. Add TVP; cook, stirring, for 2 minutes.
Stir in tomatoes and remaining broth; bring to boil. Reduce heat and simmer for about 10 minutes or until thickened.
Fill each taco shell with about 1/4 cup (50 mL) filling. Top with lettuce, tomatoes, avocado (if using) and cheese.
Meanwhile, in large skillet, heat oil over medium heat; fry onion, celery and garlic for about 5 minutes or until softened. Add chili powder, cumin, coriander, oregano, chipotle powder and salt. Add TVP; cook, stirring, for 2 minutes.
Stir in tomatoes and remaining broth; bring to boil. Reduce heat and simmer for about 10 minutes or until thickened.
Fill each taco shell with about 1/4 cup (50 mL) filling. Top with lettuce, tomatoes, avocado (if using) and cheese.
Source
Canadian Living Magazine: May 2008
Comment reported
Thank you for reporting this comment as inappropriate.
Back to Comments »