You guys voted to see a vegan taco recipe this weekend, so here it is (TVP Tacos)! These tacos are super high in protein and are made using TVP (textured vegetable protein). The consistency is so similar to ground beef that I swear you can’t tell the difference!

Textured vegetable protein is an underrated ingredient. If you’ve never heard of it before, TVP is a dehydrated soy protein that has a texture exactly like ground beef when rehydrated. Some vegans argue that it is overly processed, or that soy is bad for you, but TVP is a very healthy food. Just because a food is not “natural” does not mean it is unhealthy. I would actually argue that TVP is far healthier than meat because it provides just as much protein without high levels of saturated fat and cholesterol. As far as the argument against soy, that is not based on solid evidence. Growing up in a Japanese household, I ate an enormous amount of tofu, miso soup, natto, and other soy products. Soy is a staple of many Asian diets, yet Asian countries have a lower incidence of breast cancer than Western countries.

Anyway, now that I’ve covered some of the reasons you should consider including TVP in your diet, you may be wondering what the heck you’re even supposed to do with it. One of my favorite meals to cook using this ingredient is something I’m sure you’re all familiar with: tacos! As I mentioned earlier, the consistency of rehydrated TVP is a dead-ringer for ground beef. Add some seasonings, and I swear it tastes exactly like the taco meat from your childhood!

Not only are these tacos vegan, but they’re also super high-protein, as well as easily made gluten-free. If you’re avoiding gluten, just be sure to use tamari instead of soy sauce, and reach for the corn tortillas, not the flour ones!

Health Benefits of TVP Tacos (Vegan)

High Protein TVP Tacos provides a wealth of health benefits. Packed with plant-based protein from textured vegetable protein (TVP), they support muscle health and immune function. The soy-based TVP contributes to heart health by reducing cholesterol levels. Additionally, these tacos are low in saturated fats, offering a heart-friendly option.

The balanced macronutrient profile supports overall well-being, and the inclusion of dietary fiber aids digestion. Rich in vitamins and minerals from ingredients like onions and tomatoes, these tacos offer a nutritious, flavorful option. For those with gluten sensitivity, opting for corn tortillas makes this dish gluten-free. By preparing these tacos at home, you can enjoy natural flavors without excessive additives, promoting a wholesome and satisfying meal.

How To Make TVP Tacos (Vegan)

Ingredients:

• 1 2/3 cup textured vegetable protein 125g
• 3 cups hot water
• 1 medium yellow onion diced
• 2 tbsp vegetable oil
• 1 clove garlic minced
• 1 tsp chili powder
• 1/2 tsp cumin
• 1 tbsp pure maple syrup
• 3 tbsp soy sauce use tamari for gluten-free
• 2 tbsp ketchup
• 6 tortillas or taco shells use corn for gluten-free
• 1 tomato diced
• 3 tbsp cilantro chopped

Instructions:

1. Combine TVP and hot water in a bowl. Set aside to rehydrate.
2. Preheat oven to warm setting and warm up the tortillas or taco shells.
3. Heat vegetable oil in a skillet over medium-high heat and sauté onion until browned, about 5-10 minutes.
4. Add garlic, chili powder, cumin, maple syrup, soy sauce (or tamari), and ketchup. Stir to combine.
5. Mix in the rehydrated textured vegetable protein with the water it was soaking in.
6. Cook until water has evaporated, about 10 minutes.
7. Spoon filling into prepared tortillas or taco shells. Top with diced tomato and garnish with cilantro.

High Protein TVP Tacos (Vegan) – Simple Tips

• Add Fresh Goodness:
  • Make your tacos pop with flavor by using fresh stuff. Squeeze a bit of lime for zing or throw in some diced avocados for creaminess. Don’t forget about fresh salsa or a dash of hot sauce if you want to spice things up.
• Make it Yours with Toppings:
  • Tacos are your canvas, so paint them with what you love. Try vegan cheese shreds, crunchy lettuce, or tangy pickled jalapeños. Set up a toppings station so everyone can make their dream taco—it’s like a taco party!

FAQ

What is TVP, and is it suitable for a vegan diet?

• TVP stands for Textured Vegetable Protein, a plant-based protein made from soy. Yes, it is suitable for a vegan diet as it is entirely plant-derived.

Can I use regular soy sauce in this recipe, or is tamari necessary for a gluten-free option?

• You can use regular soy sauce, but for a gluten-free version, it’s recommended to use tamari, which is a gluten-free soy sauce alternative.

How long does it take to rehydrate TVP, and can I do it faster?

• TVP typically takes 5-10 minutes to rehydrate. To speed it up, use hot water and stir occasionally to ensure even rehydration.

Are corn tortillas the only gluten-free option, or are there other alternatives?

• Corn tortillas are a common gluten-free choice. You can also explore gluten-free taco shell options made from ingredients like cassava or almond flour.

Can I prepare the TVP filling in advance for quick meals throughout the week?

Absolutely! Prepare the TVP filling in advance and store it in the fridge for up to 3-4 days. Reheat when ready to enjoy quick and easy tacos.

High Protein TVP Tacos (Vegan)

Recipe by Food by AyakaCourse: MainCuisine: American, Vegan, VegetarianDifficulty: Easy

Servings

6

servings

Prep time

5

minutes

Cooking time

25

minutes

Calories

192.8

kcal

Textured vegetable protein is a high-protein, low-fat alternative to meat that has a texture just like ground beef. Use it in tacos for a healthier vegan version of a childhood favorite!

Ingredients

• 1 2/3 cup textured vegetable protein 125g

• 3 cups hot water

• 1 medium yellow onion diced

• 2 tbsp vegetable oil

• 1 clove garlic minced

• 1 tsp chili powder

• 1/2 tsp cumin

• 1 tbsp pure maple syrup

• 3 tbsp soy sauce use tamari for gluten-free

• 2 tbsp ketchup

• 6 tortillas or taco shells use corn for gluten-free

• 1 tomato diced

• 3 tbsp cilantro chopped

Directions

• Combine TVP and hot water in a bowl. Set aside to rehydrate.
• Preheat oven to warm setting and warm up the tortillas or taco shells.
• Heat vegetable oil in a skillet over medium-high heat and sauté onion until browned, about 5-10 minutes.
• Add garlic, chili powder, cumin, maple syrup, soy sauce (or tamari), and ketchup. Stir to combine.
• Mix in the rehydrated textured vegetable protein with the water it was soaking in.
• Cook until water has evaporated, about 10 minutes.
• Spoon filling into prepared tortillas or taco shells. Top with diced tomato and garnish with cilantro.