Almost Taco Bell Tuesday (Vegan, Gluten-Free, Oil-Free)

Hey babes,

So, if your kids are like mine, they sometimes prefer the delicious, scientifically-calibrated choices from chain restaurants over yours. If I can ever get my kids to say “wow, that tastes like (insert restaurant here),” I count that as a win. One of the places my children love the most (thanks, coparent) is Taco Bell. They cannot get enough of that strange amalgamation they call taco meat.

And frankly, I love tacos. I’ve eaten plenty of Taco Bell in my day, but now my taco preferences tend to lean toward jackfruit, mushrooms, air fried potatoes, and so many beans and vegetables.

My children are less flexible. Being the amateur scientist I am, I could not abide by this. I would crack the code of the elusive taco meat, and would do it cheaply! And against all odds, we got close enough for the picky-kid test. Here’s the main players:

TVP (Textured Vegetable Protein)

TVP is actually a bit of a misnomer, as it only has one ingredient: soy flour. I know, I know, soy beans are a vegetable, but a lot of vegans and others tend to group it more in the beans/proteins subgroups. Nevertheless, TVP is rich in both protein and fiber, and mimics the texture of ground meats well in traditionally omnivorous recipes. It also has a healthy dose of iron, folate, potassium, phosphorus, and a huge punch of copper, which is central in iron metabolism and brain health.

Additionally, soy protein has been linked to reductions in cholesterol and triglycerides, as well as blood pressure and risks for heart disease and stroke. Not too bad for $0.42 a serving, eh?

Holy Frijoles

Pinto beans are a staple of cooking in my area, and luckily there are a lot more benefits than the taste. They sometimes get a bad reputation for their association with heavy, oil-laden dishes, but rest assured pinto beans are an innocent victim. Like most beans, they are equal parts protein and fiber, and contain a healthy punch of B1, iron, magnesium, phosphorus, and potassium. And when you could them from dry at home, they are extremely low in fat and sodium, free from cholesterol, and very, very cheap.

Not trying to overstate the benefits (though they certainly don’t need it), but pinto beans are also rich in polyphenols, specifically kaempferol, an antioxidant associated with a lower risk of cancer and inhibition in cancer cell growth. Beans and pulses have also been eyeballed as the main contributory factor in the “Hispanic paradox” (Hispanic populations living longer despite compounding socioeconomic factors) and the second-meal effect (blood sugar and appetite remaining lower after consumption of legumes even a meal ago). And to top it all off, they too are known to lower cholesterol and reduce risks of heart disease.

I could go on for several more paragraphs singing the praises of every last ingredient in this taco mixture, but I’m sure you’re getting bored and/or losing the will to live, so we’ll skip to the good stuff. My kids like this with hard taco shells or soft, soft high fiber tortillas, vegan sour cream, spring mix, maybe some Daiya shreds, chopped tomatoes, and ketchup (don’t be too harsh, they are but children). Personally, I like it on a big salad with bell peppers, onions, corn, avocado, and salsa, but you do you. Give it a try and let me know what you think!