Vegan smash tacos are a budget-friendly, easy weeknight dinner and a solid option for meal prep. Made with TVP – Textured Vegetable Protein – this is a fun recipe packed with flavor.
What is TVP?
TVP is a dry soy product made from defatted soy flour. It’s rehydrated with hot water or broth and used as a ground meat substitute. It’s a complete protein, low in fat, and easy to store read more: Textured Vegetable Protein – Vegetarian Resource Group.
It may be difficult to find TVP in a regular local grocery store. Check the natural foods section or try a Latino grocery store or natural food store. You may need to order it online.
TVP is shelf-stable, high in protein, and super economical—it costs the same as packaged vegan taco meat but yields three times the amount. It’s ideal for plant-based eaters or anyone trying to stretch their grocery budget.
This vegan smash tacos recipe uses mashed pinto beans as a binder. Without them, TVP can be a bit loose or mushy, depending on how much water is used. The beans help achieve a better texture while adding fiber and protein.
This taco filling is also versatile – great in burrito bowls, lettuce wraps, or over rice or quinoa.
Nutritional Highlights (per ¼ cup dry TVP):
- Calories: 62 – 125
- Protein: 8.7 -17 grams
- Fat: 0 -1 grams
- Carbohydrate: 5.5 – 11 grams
- Fiber: 3 – 6 grams
TVP also supplies important vitamins and minerals such as:
- Folate
- Magnesium
- Iron
- Potassium
- Zinc
Sources: Textured Vegetable Protein – Vegetarian Resource Group, USDA Food Data Central, Bob’s Red Mill TVP
Nutritional Benefits of TVP
- Soy provides complete protein
- A good source of fiber
- Low in fat and cholesterol-free
FAQ
Is TVP healthy?
Yes. TVP is nutrient-dense as a good source of protein that is very low in fat. Avoid it if you have a soy allergy.
What is TVP made from?
Usually defatted soy flour, though some varieties may use wheat, oats, or cottonseed. Check the label carefully if you need to avoid gluten.
Is TVP healthier than ground beef?
TVP has no cholesterol, more fiber, and significantly less fat. Beef contains heme iron and Vitamin B-12. The better choice depends on your dietary goals.
Ingredient Notes and Substitutions
- TVP (textured vegetable protein) – Bob’s Red Mill brand was used
- Vegan butter or margarine
- Ground black pepper
- Garlic powder
- Cumin
- Pinto beans – these were canned beans that were rinsed and drained. You can also use beans cooked from dry beans or kidney or black beans.
- Yellow onion – white or red onion would be fine to use as well.
- Better Than Bouillon No Chicken Vegetarian Base – if you can’t find this flavor, try garlic or just substitute with a half teaspoon of salt.
- Small corn tortillas of your choice – the small ones pictured are 3.5″ HEB corn tortillas. The larger ones are 4.5″ Pueblo Lindo from Aldi. Larger tortillas may be difficult for this recipe. Or try use homemade ones.
- Light olive oil – or another neutral oil like avocado or canola
- Fresh cilantro for garnish
Optional: Pico de Gallo
- Jalapeño pepper
- Serrano pepper – or you can use any 3 small peppers of your choice to add some heat.
- Caribe pepper
- Green onions
- Plum tomatoes
- Fresh cilantro for garnish (optional)
How to Make Vegan Smash Tacos with TVP
- In a small sauce pot, bring 1 cup of water to a boil, then reduce to a simmer. Stir in the Better Than Bouillon base. Add TVP and vegan butter. Let cook on medium-low heat for 10 minutes until browned and rehydrated. Stir occasionally and add a little water if needed to prevent burning.
- While the TVP is cooking, rinse and drain the pinto beans. Measure out ½ cup and set aside. Then prepare the pico de gallo by finely chopping all ingredients and mixing them in a bowl.
- Mash the beans well with a fork on a plate.
- Once the TVP is cooked and slightly browned, stir in the pinto beans. If the mixture sticks, add a few tablespoons of water to deglaze the pan. Add the black pepper, garlic powder, and cumin. Stir until fully combined and uniform, then set aside.
- Warm the tortillas in the microwave for 30–45 seconds (wrapped in a damp paper towel or in a tortilla warmer) to make them pliable.
- Preheat your non-stick pan over medium heat with a tablespoon of the oil for 30-60 seconds or until hot.
- Lightly coat the preheated pan with olive oil. Hold a tortilla in one hand and spread about ⅓ of a cup of the TVP filling on one side. Place it TVP-side down in the pan. You should be able to fit about 3 small or 2 medium tortillas in the pan at once.
- Let the tacos cook for 3–4 minutes until they naturally release. Flip gently with a spatula and cook for another minute. Set aside and repeat until all the filling is used. This recipe makes about 10 mini or 8 medium tacos.
- Top with your choice of garnishes- pico de gallo, shredded lettuce, cilantro, vegan cheese, salsa, nutritional yeast – whatever you like!
Storage
You can make these vegan smash tacos ahead and store them in the refrigerator for up to 3 days, ideally with the pico de gallo separate, but if it is already on the taco, it’s OK. They can be reheated in the microwave for 45-60 seconds for 2 tacos, or in the oven at 400 F for about 10 minutes.
Vegan Smash Tacos with TVP
Ingredients
Equipment
Method
- In a small sauce pot, bring 1 cup of water to a boil, then reduce it to a simmer. Stir in the Better Than Bouillon base. Add TVP and vegan butter. Let cook on medium-low heat for 10 minutes until browned and rehydrated. Stir occasionally and add a little water if needed to prevent burning.
- While the TVP is cooking, rinse and drain the pinto beans. Measure out ½ cup and set aside. Then prepare the pico de gallo by finely chopping all ingredients and mixing them in a bowl.
- Mash the beans well with a fork on a plate.
- Once the TVP is cooked and slightly browned, stir in the pinto beans. If the mixture sticks, add a few tablespoons of water to deglaze the pan. Add the black pepper, garlic powder, and cumin. Stir until fully combined and uniform, then set aside.
- Warm the tortillas in the microwave for 30–45 seconds (wrapped in a damp paper towel or in a tortilla warmer) to make them pliable.
- Preheat your non-stick pan over medium heat with a tablespoon of the oil for 30-60 seconds or until hot.
- Lightly coat the preheated pan with olive oil. Hold a tortilla in one hand and spread about ⅓ of a cup of the TVP filling on one side. Place it TVP-side down in the pan. You should be able to fit about 2 tortillas in the pan at once.
- Let the tacos cook for 3–4 minutes until they naturally release. Flip gently with a spatula and cook for another minute. Set aside and repeat until all the filling is used. This recipe makes about 10 mini tacos or 8 medium tacos.
- Top with your choice of garnishes- pico de gallo, shredded lettuce, cilantro, vegan cheese, salsa, nutritional yeast – whatever you like!
Nutrition
Notes
Tried this recipe?
Let us know how it was!If you have tried these vegan smash tacos, please let me know how you liked them and include a star rating in the comments below.
Get my new recipes straight to your inbox! Sign up here for my free newsletter.
