Textured Vegetable Protein

TVP – textured vegetable protein or also known as textured soy protein (TSP) is defatted soy flour. This soy bean flour is a by-product in the soybean oil extraction process. As we know, soybean is an abundant source of protein and has equivalent protein level to meat or poultry product. The flour can be used as a meat analogue or meat extender since it has great protein content like meat protein. The flour is very easy and can be cooked quickly. Therefore, this product is highly preferred by vegetarians or people who want to implement protein for their daily diet.

Even though textured soy protein can provide same level of protein, level of cholesterol and fat in TSP is lower. Similarly, TVP is also has lower cholesterol and fat since they are made from vegetables, therefore, TVP can greatly contribute to those who have health issues related to high level of fat and cholesterol. As a versatile substance, TVP is considered to be able to substitute ground meat in daily diet. Moreover, relatively low cost and long shelf life of TVP is also made this flour become a preferable ingredient.

Besides strengths of TVP in diet, there are some drawbacks about this textures vegetable protein. One of the biggest is the diminishing in flavor which makes dishes made from TVP less delicious than using ground meat or poultry product in cooking. But this problem is fixed at no time with many delicious recipes of TVP nowadays.  And today we would like to introduce a beautiful easy dish made from vegetable protein: TVP Tacos.


Ingredients (prep will take about 5-10 minutes)

  • 10-12 hard or soft Corn TortillasTVP Tacos
  • 1 cup of TVP or TSP
  • ¾ cup of Vegetable Broth
  • 1 tablespoon of Braggs Aminos
  • ½ teaspoon of Garlic Powder
  • ¼ teaspoon of Onion Powder
  • 1 cup of Chunky Salsa (you can adjust up to your preference)
  • ½ cup of Red Onion (diced)
  • ½ cup of Bell Pepper (diced)
  • 1 ½ tablespoon of Meg’s Taco Seasoning (you can use your favorite spice instead)
  • 1 tablespoon of Olive Oil
  • 12 Romaine or Green Lettuce Leaves (whole leaves or chopped)
  • Shredded Cheese
  • Salt and Pepper (for seasoning)

Cooking (cooking will take about 10-15 minutes)

Step1 – cooking TVP: Take out a small pot, pour ¾ cup of vegetable broth, 1 tablespoon of Braggs aminos, ½ teaspoon of garlic powder and ½ teaspoon of onion powder in to the pot and bring them to boil with the lid on. When the broth is boiling, remove the pot from the heat and add 1 cup of TVP or TSP into the broth and mix them until you don’t see any dry spots or clots. Set the mixture aside and let it chill for about 8 minutes for the TVP re-hydrates.

Step 2 – preparing the taco filling: Heat a skillet with 1 tablespoon of olive oil over medium heat. When the oil is hot, add ½ cup of diced red onion and ½ cup of diced bell pepper into the skillet. Cook onion and bell pepper for about 5-6 minutes until they turn translucent. Add 1 ½ tablespoon of taco seasoning, 1 cup of chunky salsa and re-hydrated TVP mixture into the skillet. Mix them well until all ingredients are combined. Cook the mixture for 7-8 minutes more. Taste and adjust to your taste and your taco filling is done.

TVP taco filling

Step 3 – serving: prepare the tortillas. If you prefer hard tortillas, heat them in 325 degree for about 5 minutes. For the soft tortillas, heat them for 30 seconds each side on a heated dry skillet over medium heat. Place lettuce in each tortilla and add the cooked TVP and shredded cheese over the top.

The recipe can serve up to 10 or 12 portions depending on the size of each taco. The dish is 100% vegan and is able to wow anyone with its taste. You can go both green and healthy at the same time with this amazing recipe!