Soy mince tacos with cabbage and lime
18 min · 27 g protein · 330 cals / serving
Taco night in under 20 minutes with no meat in the pan: soy mince soaks up a chili, cumin and tomato broth in five minutes and comes out savory and crumbly, just like seasoned ground beef. Pile it into warm corn tortillas with crunchy cabbage, salsa, red onion and a squeeze of lime.
Ingredients
- 1/2 tbsp olive oil
- 1 medium onion, finely diced
- 3 cloves garlic, minced
- 1 tbsp chili powder
- 1 1/2 tsp ground cumin
- 1 tsp paprika, smoked
- 1/2 tsp dried oregano
- 1 3/4 cups textured vegetable protein (tvp), dry, dry soy mince (TVP)
- 1 2/3 cups vegetable broth, hot
- 2 tbsp tomato paste
- 1 tbsp reduced sodium soy sauce
- 1 tbsp lime juice, plus lime wedges to serve
To serve
- 8 (6-inch) corn tortilla, warmed
- 2 1/2 cups cabbage, finely shredded, or bagged slaw mix
- 1/2 cup salsa
- 1/4 small red onion, finely diced
- a handful fresh cilantro, chopped
Steps
- Warm the oil in a large nonstick skillet over medium-high heat. Add the onion and cook, stirring, for 4 minutes, until soft and starting to color. Add the garlic for 30 seconds.
- Stir in the chili powder, cumin, smoked paprika, oregano and the dry soy mince, and toast for a minute so the spices bloom and coat the crumbles.
- Whisk the hot broth with the tomato paste and soy sauce, pour it into the pan and stir. Turn the heat to medium-low, cover and cook 5 minutes, until the liquid is absorbed and the crumbles are tender. Uncover and cook 2 minutes more, stirring, so the edges crisp a little.
- Take it off the heat, stir in the lime juice and taste for salt and heat.
- Warm the tortillas in a dry pan or wrapped in a damp towel in the microwave for 30 seconds. Fill each with the soy mince, cabbage, salsa, red onion and cilantro, and serve with lime wedges.
Good to know
Where do I find TVP?
Textured vegetable protein (dry soy mince) sits with the flours and grains, in the health-food aisle or online, often sold as soy mince or soy crumbles. A bag keeps for months in the cupboard, so it is a handy pantry protein.
Lettuce cups instead of tortillas?
Spoon the filling into crisp romaine or butter lettuce leaves with the same toppings. It is lighter and crunchier, and scores about 78 instead of 65.
Can I make the filling ahead?
Yes. It keeps 4 days in the fridge and reheats in a pan with a splash of water in 2 minutes, which makes it a good batch filling for tacos, bowls and salads through the week.
Per
- Calories
- 101
- Protein
- (33%)
- 8 g
- Fat
- (13%)
- 1 g
- Carbohydrates
- (54%)
- 16 g
- of which sugar
- 3 g
- Fiber
- 5 g
- Sodium
- 226 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1319 kcal goes into the pot and 1380 g of ingredients comes out as about 1300 g of food: 101 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.