Mexican "Rice" with TVP

Author: Recipes_se
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Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Course Side Dishes
Cuisine Mexican
Servings 6 servings
Calories 197.62 kcal

Equipment

  • Stove

Ingredients
  

  • 1 cup onion chopped
  • 2 cloves garlic minced
  • 2 tbsp olive oil extra virgin
  • 1 cup barley
  • 15 oz can of diced tomatoes
  • 1 cup vegetable broth ***Click on our Homemade Vegetable Broth link
  • 1 cup water
  • 1 tsp chili powder
  • 1/2 tsp cumin
  • 1 cup frozen mixed veggies peas, carrots, corn, green beans
  • 1 tsp parsley
  • 1/2 tsp salt

TVP preparations

  • 3/4 cup TVP soy based
  • 1 cup hot water
  • 1 tbsp soy sauce low sodium, NO SODIUM BENZOATE

Instructions
 

  • In a large skillet, sauté the onions and garlic in the olive oil until onions are soft. Add in barley and cook for another minute or two, lightly toasting the barley.
  • Mix in the canned tomatoes (including the juice), vegetable broth, water, chili powder, and cumin. Cook for about 15 minutes or until barley is almost soft.
  • While barley is cooking, in a large bowl, combine TVP with the hot water and soy sauce. Allow to sit for about 10 minutes until TVP is rehydrated. Drain well.
  • When barley is almost done, add the TVP, veggies, parsley, and salt. Cook until barley is done, about 5 minutes.

My Notes

Nutrition with Essential Amino Acids

Nutrition Facts
Mexican "Rice" with TVP
Amount Per Serving (1 Serving)
Calories 197.62 Calories from Fat 30
% Daily Value*
Fat 3.29g5%
Saturated Fat 0.51g3%
Sodium 308.48mg13%
Potassium 605.31mg17%
Carbohydrates 37.03g12%
Fiber 9.11g38%
Sugar 4.79g5%
Protein 9.89g20%
Vitamin A 757.49IU15%
Vitamin B1 0.23mg15%
Vitamin B2 0.1mg6%
Vitamin B3 1.93mg10%
Vitamin B5 0.16mg2%
Vitamin B6 0.32mg16%
Vitamin C 13.25mg16%
Vitamin E 1.12mg7%
Vitamin K 11.76µg11%
Calcium 59.01mg6%
Copper 0.21mg11%
Folate 19.81µg5%
Iron 2.65mg15%
Manganese 0.75mg38%
Magnesium 54.8mg14%
Phosphorus 115.68mg12%
Selenium 12.04µg17%
Zinc 1.07mg7%
Ess-Methionine 79.27mg
Ess-Tryptophan 69.26mg
Ess-Threonine 151.93mg
Ess-Phenylalanine 238.21mg
Ess-Arginine 211.4mg
Ess-Lysine 166.79mg
Ess-Leucine 284.85mg
Ess-Isoleucine 157.03mg
Ess-Histidine 98.21mg
Ess-Valine 206.25mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.

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