Opinion What is TVP? Get to know this affordable, protein-packed staple

TVP? More like MVP ⭐Learn how this protein-packed meat substitute can beef up your fave vegan meals – like Bolognese, tacos, meat pies, and more!

TVP (textured vegetable protein) is one of the cheapest and most protein-rich plant-based staples around. This soy-based meat substitute can be used as ‘plant-based mince’ in many vegan and vegetarian recipes, including burger patties, sausages, meatballs, pies, chilli, tacos, burritos, and bolognese, just to name a few. 

The most common form of dehydrated TVP (which you can find in most supermarkets), is super lightweight and, honestly, doesn’t look like much. But, simply add a little ​​hot water or vegan-friendly stock to see these little brown granules miraculously transform into an impossibly meaty plant-based mince.

In fact, once soaked and seasoned, TVP is a surprisingly convincing substitute for beef mince – especially in terms of texture.

Gluten-free, fat-free, and inexpensive, this popular meat substitute keeps for ages in its dehydrated form – plus, it’s a brilliant source of sustainable plant protein. TVP? More like MVP ⭐

Even if you’re not following a fully plant-based diet, you’re going to want to add this staple to your plant-based pantry. Whether you’re using it as a meat substitute or bulking up your meals with extra healthy protein, let’s dive into all the essential TVP info you’ll need to integrate this protein-packed staple into your regular meals.

What is TVP made from? 

Despite its name, Textured Vegetable Protein isn’t made from vegetables at all – it’s made primarily from soybeans and is a by-product of the soybean oil extraction process. 

(Note: While it can also be derived from wheat, oats, or cottonseed, these types are pretty uncommon – most TVP is pretty reliably soy-bean based.)

Once the oil has been removed, an ultra-high-protein paste remains, which is then pushed through a hot nozzle to create all the shapes of TVP you can find in stores today – granules, nuggets, strips, and slices. Once these have been dehydrated, it’s ready to hit the shelves! 

Is TVP good for you? 

TVP is an absolute powerhouse when it comes to nutrition. Each 50g (or ½ cup) serving of dehydrated TVP packs a whopping 25g of protein. Yep, 50% of its total weight! No wonder it just about tops the list of high-protein plant foods. 

That’s just one of the reasons Textured Vegetable Protein is such a brilliant option for bulking out your plant-based meals – it’s super nutritious and will keep you feeling full and satiated. 

Alongside its staggering protein content, TVP is also fat-free, gluten-free, and rich in essential nutrients like iron, copper, folate, magnesium, and thiamin. It’s relatively low in calories, too, and contains around 8g of fibre per serving.

Eating soy-based TVP may even boast some impressive heart health benefits. Research has shown that regularly consuming soy protein can help lower the risk of heart disease and stroke by reducing cholesterol and triglyceride levels. 

What does TVP taste like? 

On its own? Absolutely nothing. TVP is a blank canvas primed to absorb the flavours of whatever stock you rehydrate it in, and whatever sauces, seasonings, and spices you add to it while cooking.

Much like other soy foods like tofu and tempeh, this product’s ‘plainness’ is exactly what makes it so versatile and perfect for a wide range of plant-based dishes.

How to prepare delicious TVP meals

To prepare this protein, first rehydrate it by covering it in hot water or broth (I recommend using a vegan-friendly beef stock) for about 10 minutes. If you want it softer for soups or sauces, let it soak up the liquid for a few minutes longer. 

Once rehydrated, the TVP will have a semi-firm, bouncy texture that has a similar ‘bite’ to cooked beef mince. It’s then ready to use in just about any recipe that calls for beef or plant-based mince.

 

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To make a taco filling, for example, just fry it up the same way you’d prepare animal-based mince – such as with onions, garlic, and Mexican seasonings. 

In some TVP recipes, you can also get great results by adding it to the pan dry and rehydrating it during the cooking process.

When I make vegan bolognese, for example, I usually put a cup of dry TVP into the pan while the onion, carrots, and garlic are frying. I’ll then stir through a generous amount of Italian herbs and a few tablespoons of soy sauce to add that salty umami flavour. 

After frying dry for a few minutes, I then add a cup of vegan-friendly beef stock, some tomato paste, and a couple of cans of diced tomatoes. This will already taste pretty delicious, but you can make that TVP taste even richer and ‘beefier’ by stirring through a few drops of liquid smoke and a dash of red wine right at the end. *chef’s kiss*

Top TVP recipes to try

In case you can’t already tell, I’m obsessed with this TVP bolognese. It’s so convincingly meaty that it’s become my go-to for impressing meat-eaters who might otherwise turn their noses up at a lentil or bean-based bolognese. It’s ridiculously easy to make, highly nutritious, and 100% guaranteed to impress – especially when you pair it with melty plant-based cheese, fresh basil, and some vegan-friendly garlic bread. 

But that’s just the beginning. There are lots of other TVP dishes to try, ranging from tacos to chilli con carne, meatballs, stir-fries, shepherd’s pie, parmas, burgers, sweet and sour, and even mapo tofu. 

Any recipe that calls for animal-based or vegan mince meat, slices, or strips? TVP to the rescue!

What’s the best way to store TVP?

If you keep your dehydrated TVP dry and stored in an airtight container, it should stay fresh for about a year. However, once you’ve rehydrated and/or cooked a meal with TVP, it’s best to cook and consume it within three to four days. 

Where can I buy TVP? 

You can find TVP in most supermarkets, health food stores, and online. You’ll also notice it as a common ingredient in packaged vegan meats, like soy sausages, burgers, nuggets, and faux beef strips.

Add TVP to your pantry, pronto!

This fantastic budget-friendly protein option is perfect for anyone looking to add more plant-based foods to their meals, impress a vegan dinner guest, or just try something new! Once you get comfortable cooking with it, you’ll be amazed at how versatile and tasty TVP can be.

Keen to discover even more great sources of plant-based protein? Check out our beginner’s guide here.