Healthy Vegan TVP taco meat
This meaty vegan TVP taco meat is healthy and high in protein ! It is super flavorful and delicious, yet easy to make and only requires 7 ingredients and is ready in 20 minutes.
Servings 4 servings
- 1 cup TVP granules *
- 1 cup vegetable broth
- 1 small yellow onion diced ( about 4 oz / 115g )
- 3 cloves garlic minced
- 2 tablespoons tomato paste
- ½ teaspoon cumin
- ½ teaspoon chili powder ( optional )
- salt to taste
- 8 corn taco shells to serve ( or any other kinds of tortilla )
- fresh tomato salsa ( optional )
- shredded lettuce ( optional )
- diced avocado or guacamole ( optional )
In a pot or saucepan, heat up vegetable broth to a boil. Turn off heat and pour boiling broth over TVP in a bowl. Set aside for 5-10 minutes.
In the meantime, heat up around ½-1 tablespoon of neutral oil in a non-stick pan on medium heat. Place in onion and cook for 3-4 minutes until translucent.
Next, stir in garlic and cook for another 1-2 minutes until fragrant.
Place in rehydrated TVP, tomato paste, cumin, chili powder and salt into the pan. Toss until everything is well incorporated and saute for 3-4 minutes. Give it a taste and add more salt, if needed.
To serve, toast up some taco shells or tortillas and fill them with TVP taco meat and toppings of choice. Serve and enjoy !
*TVP - Use TVP crumbles or granules, not TVP chunks.
Oil-free - Simply use ¼ cup of water in place of oil when sauteing.
Storing - It is recommended to store filings and tortillas / taco shells separately.
TVP taco meat can be stored in the fridge for 4-5 days, and can be frozen for up to 2 months in a sealed container. To reheat, simply heat it up in the microwave or on stove until thoroughly heated. For the frozen ones, do let it thaw completely in the fridge overnight before reheating.
Nutrition facts was calculated using taco shells with taco meat without any toppings.
Calories: 210kcal | Carbohydrates: 27g | Protein: 14g | Fat: 5g | Saturated Fat: 2g | Trans Fat: 1g | Sodium: 364mg | Potassium: 181mg | Fiber: 6g | Sugar: 5g | Vitamin A: 329IU | Vitamin C: 4mg | Calcium: 112mg | Iron: 3mg