Textured vegetable protein is the one meat alternative everyone on a plant-first diet needs in their pantry. It is made from just 1 ingredient and has an incredibly meaty texture. The fun part is that it comes in different shapes and sizes such as granules, chunks, strips, or nuggets.
Make sure to check out all my textured vegetable protein recipes and try out different ways to use textured protein.
Why I like TVP (and you will, too)
- TVP is super clean since it's made from 1 single ingredient compared to other meat alternatives on the market. No additives and flavorings. You have full control of what you add to your meat substitute.
- TVP is gluten-free unlike seitan (which is literally 100% pure gluten).
- It comes in many different shapes and forms which makes it super versatile. Soya mince is great to replace ground meat and soya strips as a chicken alternative.
- TVP has a very neutral flavor that can be seasoned and prepared in many different ways. From Greek-style gyros, to chicken fajitas, over Asian-inspired sticky "beef".
- TVP is not necessarily made from soy, which is great if you're on a soy-free diet or trying to vary your plant-based protein sources. So far, I've also tried pea protein strips and I really liked them.
Soya mince vs chunks vs strips vs medallions
The most common forms of TVP are granules and chunks. But there are more shapes and sizes.
- Soya mince are small granules that have a very small size. When cooked, they strongly resemble ground meat.
- Soya chunks are larger granules that have the size of beans, or even a little bigger.
- Soya strips or soy curls are elongated pieces of soy that resemble chicken strips.
- Soya medallions (not pictured) are very large, chunky pieces of soy that resemble nuggets.
TVP vs teaspoon vs soy curls
Texture vegetable protein (TVP) is made from high-protein defatted flour from different seeds, such as soybeans, yellow peas, or lentils. But it can also be made from corn, wheat, or even peanuts. Hence the name textured vegetable protein (source).
Textured soy protein (TSP) is made from defatted soy flour and is the most common form of TVP due to its abundance.
Soy curls (the trademarked product from Butler), however, are made from whole soybeans (source).
How is textured vegetable protein made?
High protein seed meal, the product left over after oil extraction from seeds (e.g., soy, peas), is the starting point for TVP production. For TSP, it can be a high-protein defatted soy flour or the by-product of soybean oil extraction (a thick high-protein paste).
The seed meal is heated at high temperature and formed by extrusion. Finally, it's dehydrated to increase shelf life and quality, and to make transportation easier (source).
TVP nutrition
TVP is high in protein and fiber so perfect to replace meat in recipes that are typically served with carbs on the side. According to data from the USDA and the nutritional information of the TVP granules I use, they contain:
- About 50 grams of protein/100 g dry TVP
- 15-17 grams of fiber/100 g dry TVP
- 1-8 grams of fat/100g dry TVP (depending on the manufacturing process)
Where to buy TVP?
You can find TVP in the form of granules (aka soya mince) in most grocery stores (most commonly Bob's Red Mill TVP). Asian stores also carry various types of soya chunks.
However, some shapes may be easier to find online.
- Anthony's organic TVP granules
- Bob's Red Mill TVP granules
- Amazing Chiles TVP chunks
- SoyJock TVP strips
- Koro soya granules, soya chunks, soya strips, and soya medaillons (available in the EU). These are the ones I use in all my TVP recipes.
- Koro pea protein strips (available in the EU)
How to cook textured vegetable protein
There are a few simple steps to follow:
- Rehydrate. TVP in all its forms is dehydrated and needs to be rehydrated with water (or vegetable broth for even more flavor).
- Drain the TVP and squeeze out as much water as possible.
- Season the drained TVP with your favorite seasonings. I also like to add tamari (or gluten-free soy sauce) for a salty, umami flavor. Optionally add cornstarch for a crispier texture.
- Sauté it in a pan with your favorite cooking oil until golden.
For detailed instructions, check out my post on how to make vegan chicken.
Without rehydrating
If you're using TVP granules, in a sauce (e.g., vegan bolognese), a saucy dish (e.g., vegan chili), or a soup, you don't need to rehydrate the granules.
Simply add some extra water to the recipe with your TVP, as it will absorb liquid when rehydrated in the dish. You can use the same amount of water as TVP (i.e., 1 cup of water for 1 cup of TVP).
Storage
Store an open bag of dry TVP in your pantry or fridge. You can keep it in its bag if you can close it properly (e.g., with a zip). If not, transfer it to an airtight container to prevent it from absorbing moisture in the air and going bad.
Rehydrated, cooked and seasoned TVP will last 3-4 days in the refrigerator.
Frequently asked questions
Most soya chunks are made of 1 single ingredient, namely soy flour or soy protein, and are therefore gluten-free. However, this may vary depending on the brand you use so make sure to always check the ingredients list.
They differ in terms of their processing method and protein content. TVP is often made from defatted soy flour while tofu is made from whole soybeans, water, and a coagulate. TVP is twice as high protein as tofu. However, tofu is less processed than TVP.
Even when TVP is prepared with ingredients that have a strong umami taste such as dried porcini mushrooms, tamari (or soy sauce), or miso paste, TVP will never taste exactly like meat. However, it's one of the best 1-ingredient meat substitutes on the market.
Yes, TVP can be considered healthy. It's usually made of 1 single ingredient (defatted soy flour), very high in protein, and high in fiber. Unlike many ultra-processed meat alternatives, TVP does not contain any additives or flavorings.
Did you like this recipe? Let me know!