Moist and “Meaty” TVP Recipe (2024)

TVP is what meat eaters disparagingly call “filler.” It may be used by cafeterias and large families to stretch ground beef when making tacos, meatloaf or casseroles. Knowingly or not, it is a common source of protein for everyone from vegans to omnivores.

Intentionally Use Textured Vegetable Protein

Unprepared textured vegetable protein resembles blonde Post Grape Nuts (wheat meal)—a cereal I despised as a child but grew to appreciate unsweetened occasionally as an adult. Even with this acquired taste, TVP straight out of the package is bland by comparison—virtually inedible. One reason is that it is dehydrated soy protein—most of the time. It can also be made from wheat gluten or other vegetables.

First, A Bit of Controversy

Moist and “Meaty” TVP Recipe (1)

Jump directly to the recipe or continue reading the backstory. You might be surprised to discover how many processed foods contain TVP. The USDA may not require listing it on the label unless the meat-to-TVP ratio is less than 7:1. The disclosure threshold varies for specific foodstuffs.

TVP is commonly found in frozen foods, sausages, hot dogs, meatballs, canned chili, spices, infant formulas, protein bars, and dried snack foods. Soy protein may also be injected into pork products or added to brine in order to meet the minimum 17% protein content. [1,2]

Some brands of TVP, sometimes listed as soy protein isolates, include undesirable flavor additives like MSG. For our purposes, let’s assume we are using plain soy protein with no additives. [3] Trace amounts of hexane are used in the manufacture of TVP.

Critics also contend that isoflavones found in soy products, though natural, exhibit estrogen-like effects in the body. Extrapolating this, some may conclude there’s a possible link to hormone-related cancers. It should be noted that researchers have not reached a mutual conclusion on the matter. Some studies even suggest soy products may benefit cancer patients.

Hexane is a cost-effective and highly efficient method for separating whole soybeans into soy oil, soy protein isolate, or texturized soy protein (TVP). Tofu and soymilk are very rarely processed with hexane-extracted ingredients.

Sally Scroggs, a registered dietitian and senior health education specialist at M.D. Andersons’ Cancer Prevention Center in Houston, Texas concludes “We have gone from saying, ‘No soy for breast cancer survivors’ to, ‘It's not going to hurt.’” Scroggs says, “Now it looks like we can say, ‘It may help.’”

Finally, TVP includes high amounts of oxalates (496 mg for 3 oz), which can be harmful for less than 10 percent of the population that is prone to kidney stones or oxalate inflammation. [4]

I realize it is unsettling to begin a recipe by discussing health consequences. Nevertheless, this unassuming staple, at less than two bucks a pound, stirs controversy—even among people who already unknowingly consume it.

Realistically, just about everything is harmful in large doses. Meat, potatoes, eggs, cinnamon, water, and even pure oxygen may all be harmful or toxic in excessive quantities. So exercise good sense. Vegetarians, like everyone else, require protein three times a day. Protein sources should be varied. They might include nuts, beans, lentils, cheese, tofu, and occasionally TVP.

This insight into the TVP controversy is not meant to convince staunch proponents to switch sides. It is difficult to determine how much of the debate is fanned by special interest groups. I posit the contents of common breakfast sausage are far more harmful than TVP but I am a vegetarian. If you are inclined toward the protein supplement in question and there are no soy allergies, continue reading this recipe.

Nutritional benefits of Textured Vegetable Protein: One cup of prepared TVP contains 224 calories (11.2% of recommended daily amount), 26g carbohydrates, 12g fiber, 32g protein, 81% RDA potassium, and 16% RDA calcium. [5]

Moist and “Meaty” TVP Recipe (2)

How to Prepare Textured Vegetable Protein

There is no single way to prepare TVP. Some cooks dump it unmodified into soups or sauces as a thickening agent. Rehydrating with liquids like vegetable broth or tomato sauce produces more appetizing results than plain water.

We are aiming for a slightly crumbly though moist consistency that sticks together, for lack of a better analogy, like hamburger meat. This is great for tacos. If you add it to soup or chili, however, it is likely to disperse into the liquid.

In restaurants, cooking times are significantly reduced with proper prep. Sous chefs arrive early to chop and simmer frequently used ingredients. The one thing you can prepare in advance for this meaty filing is the seasoning. You could measure everything out each time you cook, buy it preassembled, or skip the nitrites and prepare a batch to use as needed. Here’s the mixture I keep on hand courtesy of the Food Network.

Emeril‘s Southwest Seasoning [6]

  • 2 Tbs chili powder
  • 2 Tbs ground cumin
  • 2 Tbs paprika
  • 1 Tbs dried oregano
  • 1 Tbs ground coriander
  • 1 Tbs cayenne pepper
  • 1 Tbs garlic powder
  • 1 Tbs crushed red pepper flakes
  • 1 Tbs salt
  • 1 Tbs black pepper

Vegetarian Taco “Meat”

  • 1/2 cup TVP
  • 1/4 cup water
  • 1/2 cup Light Tomato Basil Ragu
  • 1/2 cup diced onions
  • 1/8 cup diced jalapeño peppers
  • 1/4 cup grated cheddar cheese*
  • 1/4 avocado*
  • 1/2 tsp salt
  • 1 tsp Emeril's Southwest Seasoning
  • 1 tsp flax seed (whole or meal)
  • 2 Tbs olive oil

You will end up with a half cup of seasoning that can be used for soups, chili, and more taco “meat” in the future. Now let’s rehydrate that TVP with the ingredients in the “meat” column. This produces about a cup and a half of taco filling, sufficient for about a dozen tacos. Scale the recipe as required for the number of people.

Moist and “Meaty” TVP Recipe (3)

I am a cilantro-chomping, jalapeño-popping foodie. This is a baseline recipe that is not too spicy in my opinion. Nevertheless, some diners can’t stomach the least bit of hotness. If that’s your case, you may substitute bell peppers for jalapeños.

You can also add more ingredients like corn, black olives, and celery but, as I said, I am establishing a baseline focused on achieving the ultimate texture. When using this for a taco filling, you’ll likely have extra toppings anyway. Once you get the technique down, you can adjust to your own tastebuds and sense of adventure.

  • Ragu tomato sauce to the water in a microwave-safe container and heat for 2 minutes or simmer the liquids in a pan.
  • Heat olive oil in a non-stick skillet while dicing onions and peppers. Sauté veggies with a dash of salt and pepper until onions are slightly translucent, yet firm.
  • Stir dry spices into TVP. The flax seed adds vital omega-3 fatty acids but flavor will not be affected if unavailable. Slowly pour in warmed liquid while stirring.

It takes a combination of heat and liquid to reconstitute dehydrated TVP. With about half the liquid mixed in, the TVP will begin to resemble coarse taco meat. Add the moistened TVP to the pan of onions and stir in the remaining sauce as needed. Lower heat and simmer.

Most of the water within it will evaporate within a few minutes. When the desired constancy is achieved, there are a couple more options.

* For the premium “meaty” slightly sticky texture, mash in avocado and grated cheese before removing from the skillet. Vegans will eliminate the cheese. Avocados are best added when the entire portion will be consumed in one sitting. It can also be eaten the next day. If you are making a large batch for several days, add optional fresh avocados while warming up. The filling freezes well—place dollops in an ice cube tray sprayed with oil for easy portioning.

A nearby vegetarian restaurant charges $5 per veggie taco. A family of four could easily spend over $50 on tacos alone, before adding beverages or sides. Using this simple recipe, you could conceivably prepare ten times the amount of tacos for half that cost.

To make tacos, shred some lettuce, dice tomatoes, and mince cilantro. Warm taco shells in a pan lightly greased with olive oil. Add contents and fold. This versatile meaty filling can also be used in frittatas, egg rolls, empanadas, enchiladas, and pizza toppings or mixed with more tomato sauce and served over pasta.

With this recipe, we manage to replicate a savory “meat” filling for a variety of foods that is rich in omega-3 (flax seed), potassium, and protein with no artery-clogging trans fats. It is so tasty, that diners won’t even realize it doesn’t contain meat—unless you spoil the surprise. Now that’s something to keep everyone healthy.

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Moist and “Meaty” TVP Recipe (2024)

FAQs

How do you make TVP taste better? ›

Rehydrate: Since TVP comes dehydrated, the first step will always be to rehydrate it in hot water or vegetable broth. For this recipe, regular veggie broth works fine, but if you have beef-style vegan bouillon cubes, they will boost the umami factor a lot!

What is the ratio of TVP to meat? ›

A: The ratio for TVP is 1 cup TVP to 1 cup water which equals about 1 pound of meat, and it is not flavored.

How do I make my TVP softer? ›

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.

How many cups of TVP equals a pound of meat? ›

To replace 1lb (454g) of ground meat, you'll need 1⅔ cups of dry TVP which is then rehydrated in the same amount of liquid for about 10 minutes.

What are the downsides of TVP? ›

What are the disadvantages of TVP? The main disadvantages of including this product in your diet include: Difficulty digesting soy properly — When soy is not fermented (soaked and sprouted), it can be hard to break down due to antinutrients it contains, which block some of its minerals from being absorbed.

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.

Is TVP cheaper than meat? ›

TVP is primarily used as a meat substitute due to its very low cost at less than a third the price of ground beef and, when cooked together, will help retain more nutrients from the meat by absorbing juices normally lost.

Does TVP taste like meat? ›

Textured vegetable protein alone is pretty bland—which is one of the beauties of it. Because TVP absorbs the flavors in the liquid used to cook it in, it's incredibly easy to dress up the taste. Most commonly used as mock meat, TVP can be seasoned to resemble chicken, bacon, sausage, beef and so much more.

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.

How do you add Flavour to TVP? ›

One of our favorite ways to improve the taste of the TVP is to add spices directly to the liquid you're rehydrating the TVP with; our favorites include a few tablespoons of taco seasoning, bay leaves, or a little hint of seasoned salt.

How to make a TVP firm? ›

To achieve fibrous, chewy and meat-like TVP for veggie burgers it needs to be extruded at far higher moisture content of 50-70% . For sausages and for example nuggets only 20-30% is required. The moisture level facilitates forming, enabling a fibrous structure which can look and taste like natural meat.

Can you marinate TVP? ›

Remember that TVP does not have a lot of flavour and just like tofu it is remarkable in the way it picks up flavours. Season it, marinate it, smoke it, grill it, the options are endless.

What is the ratio of meat to TVP? ›

To replace 1 lb of ground meat: use 1/3 lb of TVP and 1 1/3 cups of boiling water or broth. Place dry TVP in a bowl and pour boiling water or broth over the granules. Stir and let sit for 5 to 10 minutes. Use as directed in your recipe.

How to use TVP as a meat extender? ›

It can be used as a meat replacement or meat extender. To reconstitute add one part TVP to one part hot water. Allow TVP to hydrate for about 15 minutes. Adding 1/2 cup TVP to 1/2 water will yield about 1 cup of cooked meat.

How long does TVP need to cook? ›

Note: Once TVP® has been rehydrated, it must be kept refrigerated.
  1. Servings4 servings.
  2. Prep Time5 minutes.
  3. Cook Time5–10 minutes.

How to remove the taste of TVP? ›

I cook with TVP all the time and find the taste really unappealing if not prepped properly.
  1. Soak in hot water until soft.
  2. Drain and squeeze out all the water.
  3. Repeat steps 1 & 2 with cold water.
  4. Repeat steps 1 & 2 with cold/warm a flavourful liquid of your choice (bouillon, soy sauce, etc)
Feb 8, 2016

How to add flavour to TVP? ›

One of our favorite ways to improve the taste of the TVP is to add spices directly to the liquid you're rehydrating the TVP with; our favorites include a few tablespoons of taco seasoning, bay leaves, or a little hint of seasoned salt.

How to make textured soy taste good? ›

how to make soy tvp taste good?
  1. I soak mine in boiling water, a tablespoon of marmite, and some vegetable stock in a bowl. ...
  2. Wait for 10 mins.
  3. Drain and squeeeeeze hard to get the water out. ...
  4. fry them a bit to dry them out a bit more.
Oct 14, 2021

How do you make protein isolate taste better? ›

Enhance the Taste of Your Protein Shake
  1. Add Fruit. Fruit adds a delicious kick to your protein shake without adding a tremendous amount of calories. ...
  2. Add Milk. ...
  3. Add Cocoa Powder. ...
  4. Add Yogurt. ...
  5. Toss In Some Peanut Butter!

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