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.
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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.