Textured vegetable protein is a high-protein, low-fat byproduct from processing the soy bean. It is used to add protein, flavor, and texture to this recipe and is available in natural food stores.
Directions (makes 8 1-cup servings)
1/2 cup boiling water
1/2 cup dry textured vegetable protein (TVP)
1 onion, chopped
1 green bell pepper, seeded and diced
2 large garlic cloves, minced
1/2 cup water or vegetable stock
2 15-ounce cans pinto beans
1 15-ounce can tomato sauce
1 cup fresh or frozen corn
1-2 teaspoon chili powder
1 teaspoon dried oregano
1/2 teaspoon ground cumin
1/8 teaspoon cayenne pepper, or to taste
- Pour the boiling water over TVP and let stand until softened. Braise onion, bell peper, and garlic in water or stock until onion is soft, then add beans, tomato sauce, corn, chili powder, oregano, cumin, cayenne, and TVP.
- Simmer at least 30 minutes.
Nutrition Information per 1-cup serving
Calories: 167
Fat: 0.9 g
Saturated Fat: 0.2 g
Calories from Fat: 5%
Cholesterol: 0 mg
Protein: 11.1 g
Carbohydrates: 31.1 g
Sugar: 4.7 g
Fiber: 9.1 g
Sodium: 393 mg
Calcium: 66 mg
Iron: 3 mg
Vitamin C: 16.7 mg
Beta-Carotene: 204 mcg
Vitamin E: 1.6 mg