Black Bean and TVP Smash Tacos
Craving something simple, nourishing and full of flavour? These smash tacos are made on a lightly crispy corn tortilla, topped with a protein-packed black bean and TVP mixture, melty cheese and fresh toppings like tomatoes and avocado.
In the collections
The ingredients
Black bean and TVP filling
- ¾ cup canned black beans, drained and rinsed
- ½ cup dry textured vegetable protein, TVP
- ½ cup water
- 1 tbsp tomato paste
- 1 tsp dried oregano
- ½ tsp chili powder
- Salt and pepper to taste
- 2 tsp mayonnaise
Tacos
- 4 6-inch corn tortillas, mini
- Oil spray
- 20 g shredded vegan cheddar cheese
- 1 cup tomatoes, finely chopped
- ¼ red onion, small; finely chopped
- Fresh cilantro, chopped
- ½ lime, juice
- 1 cup lettuce, chopped
- 1 avocado, small; sliced
- Pickled jalapeño slices (optional)
The method
- In a small skillet, mix the TVP, water, black beans, tomato paste, oregano and chili powder, then season with salt and pepper to taste. Cook over medium heat for about 5 minutes, or until the liquid has fully evaporated.
- Using a fork, mash the beans to get a thick, mashed texture. Remove from heat, add the mayonnaise and mix well.
- Divide the black bean mixture evenly over the 4 tortillas.
- Spray a large skillet with a bit of oil and heat over medium-high heat. Place a tortilla, filling side up, and cook for 2 to 3 minutes, until the bottom is lightly golden. Gently flip the tortilla to toast the filling for 2 to 3 minutes.
- Flip again, add the vegan cheese on top of the tortillas and continue cooking briefly, until the cheese has melted.
- Meanwhile, in a small bowl, mix the tomatoes, onion, cilantro and lime juice.
- Divide the tomato mixture over the tortillas, then top with lettuce, avocado slices and, if desired, jalapeño rounds.
My tips
Serve immediately.
Nutrition facts
Per serving, for reference only.
- 500Calories
- 21 gFat
- 60 gCarbs
- 18 gFibre
- 23 gProtein
These tacos are rich in dietary fibre, which promotes healthy digestion by regulating bowel movements and preventing constipation. Fibre also helps maintain a balanced gut microbiome and increases satiety after meals.
TVP contains isoflavones, plant compounds with antioxidant properties that may support hormonal balance, and contains all the essential amino acids, making it an excellent plant-based protein source.
