Textured Vegetable Protein Recipes and Cooking Guide

What is textured vegetable protein? How do you cook with TVP? Learn everything you need to know with this textured vegetable protein recipes and cooking guide.

What is Textured Vegetable Protein?

Have you tried textured vegetable protein? If not, it’s time to familiarize yourself with this delightful and versatile source of plant-based protein. Long before we had Beyond Burgers and Tofu Hot Dogs, there was textured vegetable protein, more commonly known as its acronym TVP. As a child growing up in a semi-vegetarian household in the 60s and 70s, I am very familiar with this plant-based food, as my mother used it in a variety of dishes, from veggie loaves to burgers. Indeed, the history of TVP dates back to the 1960s when it was first developed by US brand Archer Daniels Midland Company in response to the world’s search for an affordable, high-protein meat substitute. The company successfully created a process in which defatted soy flour was passed through a machine called an extruder, which isolated protein from the flour and transformed it into a meat-like texture.

TVP is a byproduct generated during the production of soybean oil. After the soybeans are processed to extract the oil, a protein-rich paste is left behind. The paste is passed through a heated nozzle to create its shape and then dehydrated. Thanks to a growing interest in vegetarianism, advancements in food technology, and the ongoing exploration of alternative options to replace meat in our diets, TVP became increasingly widespread as a meat substitute. In the 1970s and 1980s, TVP gained even more popularity among vegetarians and health-conscious consumers because of the many ways it can be used in recipes and its striking similarity to meat.

Fast-forward to today, and you’ll find TVP is found as an ingredient in many foods, such as nuggets and strips, as well as in stand alone flakes, granules, and chunks. You can usually spy TVP in most supermarkets and health food stores. With its neutral taste, this ingredient is perfect for soaking up a variety of seasonings and flavors. TVP can be incorporated into a wide range of delicious dishes, from hearty chili and flavorful tacos to juicy veggie burgers and comforting stews; the possibilities are endless.

While soy is the most common base for TVP, it can also be made from other ingredients like wheat, oats, and cottonseed. TVP is an excellent plant-based protein source and boasts a significantly lower environmental impact when compared to meat production, making it a highly sustainable and eco-friendly option. It is affordable as it can be shelf-stored in its dehydrated form for an extended period of time.

Is TVP Good for You?

There are numerous health benefits for TVP. Research has indicated that incorporating this nourishing and easy-to-cook food into your diet routine can help promote heart health and reduce the risk of heart disease and stroke by lowering cholesterol and triglyceride levels. According to the Mayo Clinic, soy protein, found in TVP, has been linked to a lower risk of breast cancer. This shouldn’t be a surprise, as a body of research has found that reducing red meat in the diet provides a plethora of benefits, including reduced risks of heart disease, type 2 diabetes, and certain types of cancer. TVP is a great way to swap your plate to include more plant foods and less animal foods.

Textured Vegetable Protein Nutrition

TVP is an excellent protein source and is also low in calories and fat. This food also helps keep you feeling full, so you won’t have to consume large portions to feel satisfied. In just a ¼ cup of dry (17 grams) TVP, you will find 9 grams of protein, 56 calories, and a mere 0.2 grams of fat. TVP is also high in fiber and contains no saturated fat or cholesterol with an impressive micronutrient profile including vitamins and minerals thiamine, copper, folate, and magnesium. In fact, TVP contains a significant amount of copper (77% of the Daily Value), which plays an integral part in maintaining iron metabolism and promoting brain health. TVP is also a good source of folate, an essential water-soluble B vitamin that plays a crucial role in DNA production. In addition, each serving of TVP contains a generous amount of magnesium, a vital mineral that plays a role in over 300 enzymatic reactions within your body.

Step-by-Step Cooking Guide for Textured Vegetable Protein

Follow this step-by-step guide for cooking with TVP.

1. Locate Your TVP

Look for TVP–which is sold dehydrated and must be reconstituted before being used in cooking and recipes–at your local supermarket, natural food store, or online. I have found the most popular brand to be Bob’s Red Mill.

2. Rehydrate TVP

Place 1 cup of dried TVP in a medium microwaveable bowl and add 1 cup of hot water or vegetable broth, then stir. Let stand for 5-10 minutes to rehydrate. This will make about 2 cups of reconstituted TVP to replace about 1 pound or 2 cups of cooked ground or chopped meat in a recipe (about 4 servings).

3. Cook TVP in Microwave

Place the TVP with liquid in the microwave and cook for 6 minutes.

4. Stir and Adjust

Remove cooked TVP from the microwave using a hot pad, and stir well with a fork to fluff TVP. Add more liquid if needed, or drain any excess liquid. Should make a moist texture with no remaining liquid in bowl.

5. Use Your TVP!

The fully rehydrated TVP is now ready to add to your recipe! You’ll notice the flavor of the recipe is very milk, so use it in flavorful recipes, such as chili, stews, veggie burgers, taco fillings, and casseroles.

Top 5 Ways to Use TVP

1. Stir TVP into Chili

Enhance the hearty texture of your next chili with the addition of TVP, perfect for a satisfying “meaty” bite. Just stir in rehydrated TVP in the last 30 minutes of cooking to elevate your chili to a whole new level of deliciousness and nutrition.

2. Cook Up the Best Taco Filling

For a delicious twist on your taco filling, combine TVP with onions, garlic, mushrooms, jalapenos, lime juice, and a blend of flavorful spices. Get ready to indulge in some mouthwatering tacos and top them off with a delectable homemade cashew cream!

3. Make a Great TVP Veggie Burger

Add TVP to your next home-made veggie burger recipe. Try this flavorful veggie burger recipe and swap out the whole-grain oats for TVP. Or simply place rehydrated TVP in a bowl and mix in breadcrumbs, chopped onion, minced garlic, tomato paste, soy sauce, and your choice of spices. Form the patties and bake them until they are golden and tender, then serve them on buns with your favorite toppings.

4. Create a Winning Pasta Sauce

Love pasta and are you looking to add a “meaty” and filling addition to your plate? Try this wonderful pasta sauce recipe that showcases the vibrant flavors of fresh tomatoes, eggplant, zucchini, and a medley of aromatic herbs. All you need to do is add rehydrated TVP to this recipe in the last 10 minutes, and you’ll have a plant-based Bolognese-style pasta sauce!

5. Add to Casseroles

Elevate your casserole experience with a twist. Just stir rehydrated TVP into pot pies, tamale pie, macaroni and cheese before popping in the oven. Or try my classic favorite: Southwestern Sweet Potato Shepherd’s Pie. Swap the black beans for rehydrated TVP and experience added texture and flavor.

Learn more about plant-based cooking in these How to Cooking Guides:

References

1. Messina M. Soy and health update: Evaluation of the clinical and epidemiologic literature. Nutrients. 2016;8(12):754. doi:10.3390/nu8120754
2. Truths and myths about the soy-breast cancer link. Mayo Clinic. Published December 7, 2022. Accessed May 27, 2024. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/soy-breast-cancer-risk/faq-20120377
3. Copper. Nih.gov. Accessed May 28, 2024. https://ods.od.nih.gov/factsheets/Copper-HealthProfessional/
4. Folate. Nih.gov. Accessed May 28, 2024. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
5. Magnesium. Nih.gov. Accessed May 28, 2024. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
6. FoodData central. Usda.gov. Accessed May 27, 2024. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100465/nutrients