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Terrific Tacos

Texturized vegetable protein (TVP) is made from soybeans and makes a quick, delicious, and protein-packed taco filling. This is a perfect recipe to use if you have not tried this product before! TVP is available at natural food stores and in some supermarkets.

Makes 12 tacos


1 1/2 cups water 
1 small onion, chopped 
2 garlic cloves, minced or pressed 
1/2 small bell pepper, finely diced 
3/4 cup dry texturized vegetable protein 
1 cup tomato sauce 
2 teaspoons chili powder 
1/2 teaspoon ground cumin 
1/4 teaspoon dried oregano 
1 tablespoon nutritional yeast (optional) 
1 tablespoon reduced-sodium soy sauce 
12 corn tortillas 
1 cup shredded romaine lettuce 
4 green onions, sliced 
1 medium tomato, diced 
1 avocado, cut into strips (optional) 
1/2 cup salsa or taco sauce


Heat 1/2 cup water in a large pot or skillet. Cook onion, garlic, and bell pepper until soft, about 5 minutes.

Add textured vegetable protein, remaining 1 cup of water, tomato sauce, chili powder, cumin, oregano, nutritional yeast (if using), and soy sauce. Cook over low heat until mixture is fairly dry, about 15 minutes.

Heat a tortilla in a dry skillet until soft and pliable. Top with about 1/4 cup of filling and fold in half. Cook 1 minute on each side. Garnish with lettuce, green onions, tomato, avocado (if using), and salsa or taco sauce. Repeat with remaining tortillas.

Per taco: 91 calories; 1 g fat; 0.2 g saturated fat; 9.5% calories from fat; 0 mg cholesterol; 5.2 g protein; 16.9 g carbohydrates; 2.9 g sugar; 3.3 g fiber; 235 mg sodium; 52 mg calcium; 1.5 mg iron; 7.7 mg vitamin C; 344 mcg Beta Carotene; 0.7 mg vitamin E

Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.

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