Textured Vegetable Protein (TVP)
What Are You Making With That?
by Reed Mangels, PhD, RD
I was squatting down in front of a bin in the bulk foods section when someone asked, "What are you making with that?" He was curious about the textured vegetable protein (TVP) chunks that I was scooping into a container. I told him that I planned to use the chunks in a curry sauce with cauliflower. More questions followed: How do you cook TVP chunks? What else can you do with them? How do they taste? Do TVP chunks have protein? We chatted for a while. Afterwards, I kept thinking about TVP chunks, a product I use every few weeks.
TVP is made from defatted soy flour that is made into a paste and formed into different shapes like strips, chunks, and flakes. The shapes are dehydrated and thus shelf-stable. I often use the chunks in recipes in place of seitan strips or cubes or instead of diced tofu. Since the dehydrated TVP chunks are shelf-stable, they can be kept on hand to use anytime.
According to USDA's nutrient database, one ounce of dried TVP has approximately 125 calories, 17 grams of protein, 1 gram of fat, 11 grams of carbohydrates, and 6 grams of fiber. TVP supplies iron, zinc, and some calcium and is low in sodium.
To rehydrate TVP chunks, I put them in a heatproof bowl and add boiling water to cover. I let them sit for about 10 minutes and then drain off any excess liquid. Rehydrated TVP has a fairly neutral, bland taste. Some recipes call for soaking TVP chunks in hot broth instead of water to add flavor. Since I typically cook them in highly seasoned, flavorful sauces, I don't find it necessary to use broth for soaking.
Ideas for Dishes that Include TVP Chunks:
- Make or buy a curry sauce, heat it, and mix with rehydrated TVP chunks and steamed, sautéed, or roasted vegetables of your choice.
- For barbecue TVP chunks, combine rehydrated TVP chunks with store-bought or homemade barbecue sauce and heat on the stovetop, in the oven, or in the microwave. Serve on a bun or over cornbread.
- Make a flavorful brown gravy and add rehydrated TVP chunks and pre-cooked stew vegetables (e.g. carrots, potatoes, turnips, and parsnips). If you are looking for a good gravy recipe, Chef Nancy Berkoff, EdD, RD, has lots of ideas. See: vrg.org/journal/vj2023issue1/2023_issue1_cooking_tips.php
- Rehydrated TVP chunks are great in a stir-fry! Add them at the same time as longer-cooking vegetables like onions and carrots so they can soak up lots of flavor.
- TVP chunks can be added to your favorite soup recipes or canned soups. If adding them to a soup recipe, you can skip the rehydrating, as long as they are in a hot liquid in the soup pot for at least 10 minutes. If you are adding them to canned soup, either heat them in the soup or rehydrate the chunks before adding them to your bowl.
- Sauté rehydrated TVP chunks with sliced peppers, onions, and spices and wrap in a whole wheat tortilla or sandwich in whole wheat rolls.
- When you make fried rice, add rehydrated TVP chunks along with the vegetables.
- Try a shepherd's pie. Combine rehydrated TVP chunks with leftover cooked vegetables, add some gravy, top with mashed potatoes, and bake until hot.
- Mix rehydrated TVP chunks with Mexican mole sauce and serve with rice or tortillas.
