Physicians Committee for Responsible Medicine (PCRM)
Recipe of the Week

Sept. 17, 2013

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Compare this taco, low-fat and cholesterol-free, with a typical fast-food beef taco which has more sodium, almost twice the calories, and a whopping tenfold increase in fat.



Portland VegFest is this weekend! Click here to see the list of exhibitors, sponsors, and speakers—and don’t forget to check out PCRM’s director of nutrition education Susan Levin’s talk!



It's back-to-school season—do you need help trying to find quick and easy ways to pack your kids lunchbox? Check out our tips here.

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.

Please feel free to tailor PCRM recipes to suit your individual dietary needs.


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