If you've yet to hear of textured vegetable protein, you're not alone. Textured vegetable protein, also known as TVP, is a common ingredient used by plant-based cooks to recreate the meaty texture of traditional comfort food recipes. Used to make everything from vegan lasagna to plant-based chili, knowing how to cook with TVP will undoubtedly take your plant-based meals to the next level. To help you get started, we've asked the Bob's Red Mill Food experts to share their favorite textured vegetable protein recipes as well as tips on how to cook with it properly. Keep scrolling to learn more about this vegan meat alternative.
How to Rehydrate Textured Vegetable Protein
When made, textured vegetable protein is extracted from soybeans, filtered and processed to create a protein-rich flour or paste. That flour is then heated and pushed through a machine nozzle to create different shapes like strips, chunks and flakes that are then cooled and dehydrated to use in cooking.
When learning how to cook with TVP, you must first rehydrate it in liquid. Luckily, rehydrating textured vegetable protein is incredibly easy. To rehydrate your TVP, pour boiling water or broth over the desired amount and let it soak for 5-10 minutes, or until it's reached the desired texture. Because textured vegetable protein is quite bland on its own, we recommend rehydrating it with a broth to boost its flavor before combining it with a meal.
Don't feel like pulling out the pots and pans? Textured vegetable protein can also be cooked in a microwave oven. To do so, place your TVP in a microwave-safe bowl, cover it tightly with plastic wrap and cook on high for 5-6 minutes. For the best results, check the TVP after 2 minutes of cooking to see if it needs more liquid. Once prepared, textured vegetable protein will keep in the refrigerator for several days. For more extended storage, freeze the cooked TVP and thaw it later in the microwave or refrigerator.
How to Add Textured Vegetable Protein to Recipes
There are several ways to cook with textured vegetable protein. Keep scrolling to discover a few of the most common ways to use this high-protein ingredient. We're confident that after mastering these methods, you'll begin cooking with TVP regularly.
Use TVP to Replace Ground Beef
Textured vegetable protein is most commonly used as a vegan meat alternative. Because its texture closely resembles meat, TVP can be used in similar ways that ground beef would be. Work it into a delicious chili recipe or use it as a meat replacement in homemade lasagna. Adding TVP to your plant-based recipes will boost protein and texture while also adding bulk to a meal.
Use TVP as a Meat Extender
When it's not used as a meat alternative, textured vegetable protein is commonly added to meat-based recipes as an extender. Used to thicken soups and add heartiness to burgers, adding TVP is a great way to bulk up a meal on a budget—which is why it's a common ingredient in many processed store-bought foods. The next time you visit your supermarket, check the ingredients on some of your favorite pre-made foods, and you'll likely find TVP listed as one of them. Additionally TVP has a long shelf life, which means that you won't have to worry about it spoiling before you have the chance to use it all.
Use TVP to Provide a Boost of Protein
Aside from being used as a meat alternative and extender, textured vegetable protein is widely known for adding a significant protein boost to meals. Because of this, it's commonly added to health food bars, cereal and even sprinkled on salad to increase the nutritional contents of foods. When cooking with textured vegetable protein, we encourage you to get creative! Smoothies, sauce and even pancakes are all delicious recipes that you can work TVP into for an added protein boost.
Now that you know more about the many ways you can use textured vegetable protein, it's time to put that knowledge to the test. We've tested several different TVP-based recipes at Bob's Red Mill and found a few that we love. For a boost of inspiration, check out these 5 Satisfying Recipes That Use Textured Vegetable Protein. From burgers to breakfast sausage, we're confident they won't disappoint. From everyone at Bob's Red Mill, we hope you have a tasty food-filled day!
Know of another fun way to use textured vegetable protein? We'd love to hear more about how you work this plant-based ingredient into your homemade recipes. Let us know the many ways you cook with TVP in the comments below. We can't wait to hear from you!
FAQs
The ratio of water to TVP should be 1:1. To reconstitute the TVP, you simply add hot water and let it sit for 5 - 10 minutes. The TVP will begin to fluff and take on the texture of ground beef. If you'd prefer, you can simply add the TVP to a pot of soup or a sauce that contains plenty of liquid.
How do you use textured vegetable protein? ›
The ratio of water to TVP should be 1:1. To reconstitute the TVP, you simply add hot water and let it sit for 5 - 10 minutes. The TVP will begin to fluff and take on the texture of ground beef. If you'd prefer, you can simply add the TVP to a pot of soup or a sauce that contains plenty of liquid.
How to make textured vegetable protein taste good? ›
Because textured vegetable protein is quite bland on its own, we recommend rehydrating it with a broth to boost its flavor before combining it with a meal. Don't feel like pulling out the pots and pans? Textured vegetable protein can also be cooked in a microwave oven.
What is texturized vegetable protein used for? ›
Using TVP, one can make vegetarian or vegan versions of traditionally meat-based dishes, such as chili con carne, spaghetti bolognese, sloppy joes, tacos, burgers, or burritos. Soy protein can also be used as a low cost and high nutrition extender in comminuted meat and poultry products, and in tuna salads.
What are the disadvantages of TVP? ›
Possibility of consuming other harmful ingredients — Because TVP is found in mostly processed foods, you're likely to consume additives, preservatives, lots of sodium and added sugar, and other unwanted ingredients if you consume a lot of products that contain it.
Can you eat TVP every day? ›
In short, the answer is yes. While TVP is a processed food, it's derived from a healthy ingredient and provides a complete source of plant-based protein essential to one's health. That being said, like anything, TVP should be enjoyed in moderation. Additionally, it should not be your only source of protein.
Can you eat TVP without cooking it? ›
You can eat it 'raw,' it's chewy but not tough like dehydrated chicken. It's pretty bland though. It has a weird smell, but not offensive. However, it doesn't taste weird (even raw).
How much does 1 cup of TVP make? ›
Plain TVP 1 cup yields 2 ¼ cups 3 oz. yields 14 oz. TVP can be added directly to soups and stews, or rehydrated for a healthy, meatless option. To rehydrate, add 2 cups of water to 1 cup of TVP and soak or simmer for 5-10 minutes.
What is the best use of TVP? ›
You'll find it most commonly as TVP crumbles, which are a good replacement for ground beef in recipes like chili, sloppy joes, bolognese, etc. The larger TVP chunks are great in stews or stir fries (think: vegan kung pao chicken).
Do you need to soak TVP before cooking? ›
Measure a 1:1 ratio of TVP and water and pour the TVP into the water. Allow the TVP to soak in the water for roughly 20 minutes allowing the TVP to absorb the water and become moist and fluffy.
WHAT ARE ITS NUTRITIONAL VALUES? Its nutritional value For ½ cup (45 g) before rehydration of TVP in small grains, we obtain 20 g of protein, 7 g of fibre and 0.5 g of lipids. In comparison, the same amount of cooked lean ground beef contains 16 g of protein, 10 g of fat and no fibre.
How much water does TVP absorb? ›
Most textured vegetable protein products will absorb two to three times their weight in water or other liquids.
How long does textured vegetable protein last? ›
This is especially true when it's left unopened, in a dry and cool place. In fact, FoodSafety.gov states that a sealed package of textured vegetable protein can last up to two years, but only about four months in an airtight container once opened.
Is TVP better than tofu? ›
Tofu does not contain nearly as much protein per serving as TVP – 1 ounce of tofu contains 2 g of protein – but I still rank it as a higher quality protein because it is far less processed.
Is TVP high in histamine? ›
Textured Vegetable Protein (Textured Soy Protein) and other additives may best be avoided on a low histamine diet. Textured Vegetable Protein (Textured Soy Protein) may trigger the release of the body's existing histamine.
What are the disadvantages of vegetable protein? ›
Plant proteins are often incomplete proteins, and therefore should be consumed in combination in order to serve as a complete protein. Some plant-based proteins are high in carbohydrates not ideal for anyone following a low-carb diet. Plant protein powders are typically more expensive than whey protein.
How do you take vegetable protein? ›
Beans and legumes are two of the best sources of protein for vegetarians because you can use them in place of almost any meat in curries, salads, soups, tacos, and similar dishes. They come in many varieties, including: Lentils. Black beans.
How do you use vegetable protein powder? ›
Shakes The easiest and most common way to consume protein powder is in a shake. Simply put a cup of your preferred liquid in a shaker cup, add a scoop of your powder, and shake! Try this with nut, seed, hemp, or oat milks, even water. Get creative by pairing different flavors of milk with different flavors of powders.
What are vegetable proteins used for? ›
Proteins are large, complex molecules composed of chains of amino acids. They are essential for many functions of our organism: help to manufacture, regenerate and maintain organs and all tissues such as skin, nails and tendons.
What does textured vegetable protein taste like? ›
Textured vegetable protein is dehydrated soybeans mixed with soy flour. Once dried, it is crushed into small pieces of varying size. The taste of TVP is neutral, similar to that of tofu, which also comes from soy.
