Nowadays, plant-based shoppers are spoiled for choice. Meat alternatives from an array of brands line grocery store shelves like never before. According to Grand View Research, the industry was valued at more than $7 billion in 2023, and by 2030, it’s expected to expand at a compound annual growth rate of 19.4 percent.
“As plant-based products become more mainstream, they are increasingly available in various formats, from ready-to-eat meals to frozen patties and deli slices,” notes the market research firm.
Anthony’s
But before we had all of these choices, if you wanted plant-based ingredients to taste like meat, you reached for simple ingredients like tofu and textured vegetable protein (TVP).
According to the China Foodstuff & Protein Group Company, TVP—which is usually made from processed soybeans, not vegetables—was a “mainstay of 1970s and 1980s cooking,” loved for its firm, meaty texture, and mild flavor. However, as the plant-based meat market began to accelerate, TVP started to fall out of favor.
However, many recipe developers still use TVP due to its versatility and meaty texture. Plus, this simple plant-based protein is also a good source of nutrients, and it’s pretty affordable, too.
What is TVP?
As mentioned above, TVP is usually made with processed soybeans (although it can sometimes be made with ingredients like oats and wheat). “The product is made by processing soybeans in a way that removes all fat and carbohydrates,” explains the China Foodstuff & Protein Group Company. “Like tofu (another soy-based ingredient) TVP readily absorbs the flavors of any recipe it’s a part of, making it an extremely versatile cooking ingredient.”
My Pure Plants
The company explains that while TVP was a favorite among vegans and vegetarians in the 1970s, it was originally developed as a cheap way to extend ground meat products. “The stuff caught on in the vegetarian community during the 1970s because, seasoned appropriately, it could be made into dishes that were capable of fooling meat eaters,” it adds.
Today, TVP is still available in many health food stores, Amazon, and in some mainstream grocery stores, like Walmart and Target, where you can currently buy 12 ounces for less than $12.
Is TVP healthy?
As the name suggests, TVP is a good source of protein. Just a quarter of a cup will give you around nine grams, according to Healthline. TVP is also a good source of fiber and minerals, including folate, magnesium, iron, and potassium. Just one serving of TVP also contains around 77 percent of the recommended daily value of copper, which is crucial for developing red blood cells, the health of our immune system, and iron absorption.
“Thanks to its impressive nutrient profile, TVP may offer several health benefits,” writes Rachael Ajmera, MS, RD for Healthline. “TVP is typically made from soybeans, which have long been studied for their speculated heart health benefits. In particular, soy protein has been shown to reduce cholesterol and triglyceride levels, both of which are risk factors for heart disease.”
How do you cook with TVP?
TVP is incredibly versatile and easy to cook with, but there are a few things you need to bear in mind before you throw it into the pan. Since TVP comes in a dry, dehydrated form, the first step before you start cooking with it is rehydration. This is simple to do: just add the desired amount of TVP to boiled water and leave it to soak for around five to 10 minutes, or until the TVP has absorbed most of the liquid and has a nice soft texture.
“For liquidy dishes such as soups, stews, and pasta sauces, you can add ½ cup of dry TVP and let it rehydrate while it simmers,” advises The Spruce Eats. You can add TVP to any dish you like, thanks to its mild flavor. “TVP absorbs spices and flavorings well, much like tofu, so it is an extremely versatile vegan and vegetarian grocery staple,” continues the publication.
7 vegan recipes with TVP
For more tips on how to cook with TVP, find some of our favorite vegan recipes below.
Vegan With Bite
1Mushroom Wontons in Sichuan Chili Oil
These tasty dumplings from the Vegan With Bite cookbook are packed with mushrooms, vegetables, and TVP, which helps give them a super satisfying meaty texture. Eat them on their own with a side of salty, savory chili oil for dipping, or add them to a hearty broth for a tasty midweek meal.
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My Pure Plants
2 Meaty TVP Burger (Big Mac Style)
If you’re craving a fast-food burger, but don’t want to head to the drive-thru, give this delicious TVP Big Mac-style patty from My Pure Plants a whirl. “It has a chewy, ground beef-like texture (thank you TVP), and it does not taste like veggies at all,” promises recipe developer Nandor Barta.
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Faithful Plateful
3 TVP Spaghetti
TVP mince really shines in this delicious vegan spaghetti recipe from Faithful Plateful. It has the perfect ground beef-like texture, and it’s ultra-flavorful and satisfying when combined with a rich Italian sauce. “‘Meaty and flavorful, this takes vegan spaghetti to a new level,” says recipe developer Faith Ralphs.
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Veggie Anh
4 Vegan Vietnamese Braised Pork Belly
Braised pork belly is a popular Vietnamese dish, but you don’t actually need to eat any pork to enjoy all of the flavors and textures. In this recipe, Anh Tran of Veggie Anh combines TVP with coconut tapioca and yuba to create a super convincing and delicious plant-based alternative. “This version of vegan pork belly is similar to how I remember it: full of umami flavors and memories of my childhood,” she says.
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Elephantastic Vegan
5 Vegan Fried TVP Chicken
It’s easier than you might think to make delicious vegan fried chicken, and this recipe from Elephantastic Vegan, which wraps TVP in rice paper to form “a crispy skin,” is the proof. “I have to say—these are weirdly and amazingly awesome,” says recipe developer Bianca Haun. “The skin reminded me so much of fried chicken—I’ve never had anything that similar on a vegan basis.”
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My Quiet Kitchen
6 Easy TVP Tacos
Next Taco Tuesday, give these easy TVP tacos from My Quiet Kitchen a try. According to recipe developer Lori Rasmussen, they’re “totally satisfying and so quick and easy to prepare.” It’s also nut- and gluten-free, too.
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Fit Meal Ideas
7 TVP Crumbles Breakfast Scramble
Tofu scramble will always have a place in our hearts, but TVP scramble is also a delicious alternative. It’s packed with protein, quick and easy to make, and ideal for those missing that meaty texture in their morning meal. “[It’s] aromatic, flavorful and so filling [for a] breakfast or brunch idea,” says the recipe creator.
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Charlotte is a VegNews editor and writer based in sunny Southsea on England’s southern coast.
Here at VegNews, we live and breathe the plant-based lifestyle, and only recommend products we feel make our lives amazing. Occasionally, articles may include shopping links where we might earn a small commission, but in no way does this effect the editorial integrity of VegNews.
