High-Protein TVP and Black Bean Taco Bowl
A delicious, kid-friendly taco bowl packed with seasoned TVP taco 'meat', black beans, edamame, brown rice, and fresh salsa.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by BAM + Lila
BAM created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan
Time saver
You can prepare the TVP taco fill ahead of time and store in the fridge for up to 4 days for quick weeknight dinners.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Bring 0
- 01
Bring 0
In a small saucepan, bring 0.75 cup (180ml) of water to a boil over high heat.
Tap card to mark done - 02
Add the dry textured vegetable protein and…
Add the dry textured vegetable protein and half of the taco seasoning, then turn off heat, cover, and let hydrate for 5 minutes until fully softened.
Look for: fully softened
Tap card to mark done - 03
Heat 1 tsp (5ml) of olive oil…
Heat 1 tsp (5ml) of olive oil in a skillet over medium heat (350°F / 175°C).
Tap card to mark done - 04
Add the diced red bell pepper and…
Add the diced red bell pepper and sauté for 3 to 4 minutes until tender-crisp.
Look for: tender-crisp
Tap card to mark done - 05
Stir in the hydrated TVP
Stir in the hydrated TVP, black beans, edamame, and remaining taco seasoning, cooking for 3 to 4 minutes until heated through.
Look for: heated through
Tap card to mark done - 06
Warm the cooked brown rice in a…
Warm the cooked brown rice in a microwave for 30 seconds or in a small pan.
Tap card to mark done - 07
Assemble your bowl by placing brown rice…
Assemble your bowl by placing brown rice at the base, followed by the TVP and bean taco mixture.
Tap card to mark done - 08
Top with nutritional yeast
Top with nutritional yeast, fresh salsa, and diced avocado before serving immediately.
Ready when: everything is assembled and ready to enjoy
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