Tomato-Basil TVP Roll-Ups

I thought about calling these enchiladas. Then I thought about it, and wasn’t sure if, by definition, enchiladas are spicy. So me being the geek I am, found this:

enchilada: Mexican; tortilla fried in oil, filled with meat, cheese, or vegetables and served with chilli sauce.

Hmm, no. No, definitely not enchiladas. Roll-ups will have to suffice.

These “TVP Roll-Ups” are actually almost vegan. I think. It wasn’t intended, but as I was eating, I realized that with the exception of Greek Yogurt and a sprinkling of parmesan (even the mozzarella used is almond mozzarella) they just might be. Now, I am no expert on vegan eating: so if you are, please correct me if I am wrong!

Tomato-Basil TVP Roll-Ups

To serve one person, you will need:

– between 1/8 and 1/4 cup each of: diced red onion and diced red pepper

-1 Roma tomato, diced

-2-3 basil leaves, chopped

-1 T. fresh parsley, chopped

-2 cloves garlic, smashed

-1 T. olive oil

-2-3 T Nutritional yeast

-2 T. Greek Yogurt, Plain

-salt and pepper, to taste

-2-3 T. all-natural marinara/tomato sauce

-1/4 c. TVP

-2 Whole Wheat wraps

-non-stick cooking spray

-optional: shredded mozzarella, parmesan to top.


Preheat your oven to 400*.

Prepare all of your veggies while heating your olive oil in a non-stick pan over medium-low heat.

Add in all your veggies, season with salt and pepper, and saute until onions and peppers are soft.

Once this occurs, add in your greek yogurt and 1 tablespoon of the nutritional yeast.

Stir to combine, and separate the mixture: reserve half, and leave half in the pan. To this, add 1/4c. water and your TVP. Season with additional salt and pepper as desired, and allow to simmer until the TVP has absorbed all of the water. Add 1/2 T. nutritional yeast.

While TVP is simmering, prepare your wraps: cut off  two sides so that only the top and bottom are left round, and cut each in half for a total of four small-medium squares.

Once ready, spoon the TVP mixture into the wraps, and roll. Place seam-side down in a sprayed casserole dish, and bake at 400* for about ten minutes – until lightly toasted on top.

Meanwhile, prepare the sauce for the top: Place the reserved tomato and veggie mixture back into the pan over low heat, adding additional olive oil if necessary. Add 2-3 T. tomato sauce and a splash of water if necessary: allow to simmer.

When roll-ups are lightly toasted, remove from oven and spoon the sauce mixture over the roll-ups.

Sprinkle with shredded almond mozzarella (as shown) or parmesan, or just additional nutritional yeast.

Place back into oven and bake until cheese is melted – approximately 5 minutes.

you could also try broiling it, but don’t do what I did and assume your broiler worked while you waited for the cheese to get toasty for ten minutes.

Serve with some kale chips seasoned with salt, pepper, and a little nutritional yeast…

Tuck in your bib…

and devour!


So! What’s so great about it?

-TVP is a great source of protein – it is high in protein, low in fat, and low in carbohydrates.

Nutritional Yeast Flakes are also an excellent source of protein, but also provides you with many B-Complex vitamins (think: folic acid and reproduction of red blood cells), and is naturally low in salt and fat.

Greek Yogurt is, once again, a great protein source, lower in carbs, and lower in sodium.

Olive oil helps to control bad cholesterol levels while raising good cholesterol levels, in turn offering protection against heart disease.

-And don’t forget about all the veggies, of course!

1 Comment

Filed under cooking, dinner, foodblog, health, health food, healthy living, lunch, recipe

One response to “Tomato-Basil TVP Roll-Ups

  1. Pingback: Dilemmas « Healthy Exposures

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