Delicious TVP filling for tacos, enchiladas and more: perfectly seasoned with common pantry ingredients, this filling uses de-fatted soy granules. Called Textured Vegetable Protein (TVP) in the US, this has long been available in many parts of the world, often by different names. Because its texture and appearance somewhat resemble ground meat, folks use it to make a variety of vegetarian dishes resembling those traditionally made with meat. Since soybeans provide all 9 essential amino acids, its protein composition is comparable to meat. This makes it an attractive and inexpensive option for bumping up the protein content of vegetarian meals. As for taste, well, there are those who love it and those who just don’t!
Using TVP – child’s play!
I started playing with TVP many years ago and developed an easy, super-quick chili recipe to pair with tortilla chips for a snack or light meal. In fact, my son, then a middle-schooler, would often make it after coming home from school – it was his favorite after-school snack! I have continued to tinker with that basic chili recipe over the years, which inevitably led to other new dishes along the way. The recipe I present here is one of them. I have purposely kept it simple, seasoning it with common pantry staples. The texture is a bit dry, very much by design, to allow greater versatility in its end use. Although you can serve it immediately after making it, I find it tastes decidedly better after resting for a few hours.
soaking- up the tasty marinade
Straight out of the jar, TVP is crunchy and rather bland. The moment it hits a liquid, though, it acts like a sponge, soaking up the liquid. I have discovered an easy way to make the TVP acquire flavor: soak it in a tasty marinade. So, mix the seasonings together into the liquid used for soaking the TVP, then add the TVP and simply stir it for a minute or two. Cover it and let it sit for about 15 -20 min. That’s pretty much it! So, ready to eat in 30 min!
Even though it is so easy to make when needed, I sometimes make a double batch and store the extra in the freezer. Next time, no work and better flavor!
The possibilities…. ?
Hmmmm, let me see…. How many ways do I use this delicious TVP filling – for tacos, enchiladas, quesadillas, burritos, nacho salad, to name just a few Mexican favorites; sometimes I also add it to pasta sauce and/or pasta directly. With small modifications in flavor, such as adding a bit of ginger and/or garlic, it becomes a great way to add protein to vegetarian pot-stickers, spring rolls, etc.
The recipe is gluten-free, nut-free and dairy free, but does contain soy. Also note that TVP is a highly processed food: so, although it is high in protein and low in fat, it is advisable to consume in moderation.
Delicious TVP filling for Tacos and More
Equipment
- no special equipment needed
Ingredients
- 1 cup TVP- textured vegetable protein also known as Total Soy Protein, TSP; sold as Nutrela Soy Granules in India (and Indian stores in the US)
- 2 tsp oil
Marinade
- 2 tbsp soy sauce- low sodium preferred add up to 2 tsp more if needed- do not add more or it will become too saty; can also use the little packets that come with take-out food; each packet is about 1 tsp, so you will need about 6-8 pkts
- 3-4 tbsp freshly brewed black tea or coffee darkens the otherwise pale-looking TVP
- 2 tbsp tomato ketchup can also use the little packets that come with take-out food; each packet is about 1 tsp, so you will need about 6-8 pkts; if using in Asian food, add only 1 tbsp ketchup
- 3/4 tsp crushed red pepper can also use the little packets that come with take-out pizza; each packet is about 1/2 tsp, so you will need about 2 pkts
- 2 tsp cumin powder
- 1/4 cup dried parsley can also use fresh curly parsley, finely chopped, 1/4 cup
- 1/2 tsp dried Mexican Oregano crush the dried leaves between fingers to release flavor; do not use too much, it is rather strong flavored
- 2 tbsp water adjust as needed- add more later if the mixture looks too dry.
Instructions
- Prepare the marinade: mix all the ingredients together in a small bowl. set aside while roasting the TVP.
- Heat the oil in a frying pan. Add the TVP and roast on medium heat, till it is toasted and becomes a light golden brown – about 2-3 min.
- Add the prepared marinade; Mix and set aside , covered for 15-20 min
- Taste-test- adjust salt, spiciness, etc. , as desired, Sprinkle a about a tbsp of water, cover and hea through before serving.
- Use to fill tacos, enchiladas, as a topping for nachos, etc; Or, add to pasta sauce, mix with pasta /Use in Asian wontons, dumplings, spring rolls, fried rice, noodles, etc. (add 1/2 tsp ginger, and decrease ketchup to 1 tbsp, if using in Asian foods)
- Enjoy!
Is this similar to TexMex version of Chinese. Maybe, ChinMex or MexChin?
Yes… a little soy sauce really makes a difference here; and then to put it on a Taco… I guess you could call it ChinMex or MexChin! 🙂