40+ TVP Recipes - What is TVP and How to Cook it (2024)

Have you heard other vegans talking about TVP and wondered what it was? Maybe you’ve seen this strange product in your bulk food store and are curious about how to cook it. In this post I’ll tell you exactly what TVP is, how to cook it and give you some awesome TVP recipes to get you started with this versatile vegan meat alternative!

40+ TVP Recipes - What is TVP and How to Cook it (1)

What is TVP?

TVP stands for textured vegetable protein. Sounds delicious, doesn’t it? You may also have heard it called by its other names: soy curls, textured soy protein, tvp mince, soya chunks and soy meat. All of these names are equally terrible.

As the names make clear, TVP is a soy product. In fact it is a by-product of extracting soybean oil. Once the oil has been extracted, the remaining defatted soy flour is cooked under pressure, extruded into various shapes and sizes (you may see it as crumbles, flakes, chunks or strips) then dehydrated.

As you may have gathered, that makes TVP a processed soy product. Which leads me to my next question:

Is TVP Healthy?

TVP is fat-free and high in protein (about 70% protein), potassium, magnesium, phosphorous and iron. However, TVP has less fiber and isoflavone concentration than other less-processed soy foods such tofu and tempeh.

Of course common sense will tell you that eating whole foods and minimally processed foods is better. But that doesn’t mean that you cannot occasionally include TVP in your diet: it still provides high-quality protein and will always be a better choice than meat.

If using TVP helps you to achieve that “meaty” texture you’ve been craving and keeps you on your plant-based diet, then it’s perfectly fine to consume in moderation.

You may be thinking: but soy has phytoestrogens, won’t I grow man-boobs or get cancer? Um, no. There is no clinical or epidemiologic studies to support those claims. Actually, soy foods have been found to reduce the risk of heart disease, osteoporosis and certain forms of cancer. If you don’t believe me you can read the science here. And there’s also the fact that people in Asia eat a ton of soy and still manage to be healthier than Americans, so...

But GMOs. There are many brands TVP made with non-GMO soy if that’s something you’re concerned about. Bob’s Red Mill is a widely-available non-GMO brand.

How to cook TVP

As mentioned, TVP is a dehydrated product. It doesn’t have much flavour on its own, which makes it the perfect vehicle for absorbing all the delicious spices and seasonings you add to your dish.

The most widely-used type of TVP is the small crumbles or granules. Once cooked it resembles ground beef and is often used for spaghetti Bolognese, chili, taco meat, sloppy Joes, soyrizo, shepherd’s pie, etc.

The larger soy curls can be used for chili and tacos as well as stir fry, salads, sandwiches and burritos, and as a chicken replacement in pot pies, butter chicken, chicken and biscuits, etc.

The recipe you’re following will usually tell you how to prepare your TVP. Most commonly this involves rehydrating it in water for about 10 minutes before adding it to your dish. However, you can infuse more flavour into your TVP by rehydrating it in vegetable stock. You’ll want to pre-rehydrate your TVP like this when using the larger soy curls/chunks or when you are preparing a recipe that doesn’t have a lot of liquid in it.

On the other hand, when you are preparing a recipe with a lot of liquid like a chili or a stew, you can add the small dried TVP crumbles directly to the pot. They will rehydrate and soak up lots of flavour while they are cooking. You can see how I did this in my vegan chili recipe video.

So let’s get to the recipes! I’ve scoured the internet to find the most amazing, delicious TVP recipes to get you started with the cheap vegan product. I’ve divided the recipes into two sections depending on the type of TVP called for. First are the TVP crumble/granule recipes and further down you’ll find the soy curls recipes. Enjoy!

TVP Recipes

TVP granules / crumbles:

Vegetarian Chili Recipe(pictured) – The Stingy Vegan

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Vegan Sloppy Joes – Hell Yeah It’s Vegan

Perfect Bolognese Sauce – Davina Da Vegan

Vegan Meaty Shepherd’s Pie(pictured) – Divine Healthy Food

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Vegan Chicken Noodle Soup – Vegetarian Times

High Protein Vegan Burgers(pictured) – Full of Plants

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Homemade Soyrizo (Vegan Soy Chorizo) – Yup.. It’s Vegan

Chickenless Nuggets – Sarah’s Vegan Kitchen

Vegan Bolognaise Lasagna with TVP(pictured)– Valises et Gourmandises

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Vegan Tuna Salad – Make a Vegan Tuna Melt! – The Hidden Veggies

Vegan Nacho Pizza(pictured)– The Stingy Vegan

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Strange But Good Vegan Bacon Bits – Sprint 2 the Table

Super Meaty TVP Meatloaf – Kroger

Vegan Sausage – Italian, Breakfast, and Beer Brats(pictured) – The Hidden Veggies

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Spicy Vegan Italian Meatballs – Plant Power Couple

Vegan Taco Stuffed Tomatoes - The Stingy Vegan

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Basic Vegan Ground Beef – VegWeb

Vegetarian TVP Stuffed Peppers (use vegan cheese) (pictured)– Dietitian Debbie Dishes

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Veggie Nachos – Cilantro and Citronella

TVP Tacos – The Buddhist Chef

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Soy Curls / Chunks

Vegan Popcorn Chicken(pictured) – The Viet Vegan

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Best Vegan BBQ Sandwich with Soy Curls – Nora Cooks

Orange Chicken with Soy Curls – The Edgy Veg

Mongolian Soy Curls – VNutrition

Vegan Chicken Alfredo(pictured) – Vegan Heaven

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Vegan Air Fryer Southern Fried “Chicken” Soy Curls – Healthy Slow Cooking

Easy Vegan Teriyaki Bowl – Living Vegan

Vegan Chicken Pot Pie in the Crock Pot – The Hidden Veggies

Vegan Chicken and Biscuits(pictured) – TheVegLife

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Vegan Butter Chicken – Elephantastic Vegan

Teriyaki Soy Curls with Pineapple and Bell Pepper – Healthier Steps

Vegan Buffalo Soy Curls Wraps(pictured) – Dianne’s Vegan Kitchen

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Instant Pot Vegan “Beef” Stew with Soy Curls – Holy Cow Vegan Recipes

Vegan Schnitzel(pictured) – Elephantastic Vegan

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Vegan Fajita Filling with Soy Curls – Vegan Runner Eats

BBQ Soy Curls Bowl with Ranch Dressing – My Darling Vegan

Cajun Soy Curls and Vegan Jalapeño Grits – The Curious Chickpea

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Vegan Jerky – The Hidden Veggies

Chicken-Style Soy Curl Salad – Julie and Kittee

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Soy Curls Chick’n Enchilada Meat – Helyn’s Plant-Based Kitchen

Peanut Butter Coconut Soy Curls – Vegan Street

Have a favourite vegan TVP recipe that you think should be included in this TVP recipe collection? Leave me a comment below with the link!

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40+ TVP Recipes - What is TVP and How to Cook it (2024)

FAQs

What is the best way to use TVP? ›

Because its texture closely resembles meat, TVP can be used in similar ways that ground beef would be. Work it into a delicious chili recipe or use it as a meat replacement in homemade lasagna. Adding TVP to your plant-based recipes will boost protein and texture while also adding bulk to a meal.

What is TVP and how is it used in meal preparation? ›

Textured vegetable proteins may be used to extend or completely replace ground meat in canned meat products such as chilli, sloppy Joes, spaghetti sauces, meat stews, and meat sauces. It can extend ground meat in canned products such as patties and meatballs.

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 are the disadvantages of TVP in the diet? ›

Potential downsides

Although TVP can be made from several different ingredients, it's typically made from soy. Soy is one of the most common allergens. If you have a soy allergy, consuming soy-based products can cause serious side effects, including anaphylaxis, which can be life threatening ( 14 ).

Is it OK to 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.

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 long does TVP take to cook? ›

Place in a microwave-safe bowl, cover tightly with plastic wrap and cook on high for 5–6 minutes; check after 2 minutes and add a little more liquid if needed. You can prepare a double batch, enough for two or three recipes, and the cooked TVP® will keep in the refrigerator for several days.

Does TVP taste like ground beef? ›

TVP in its plain form is tasteless, like plain tofu. I use a double or triple strength bouillon, or more recently, water seasoned with Vegeta seasoning found here on Amazon. Add some oil and a little sugar when you season it, for a better meat substitute experience.

How to make textured soy protein taste good? ›

I like to hydrate my Textured Soy Protein with Soy Sauce and Unsalted Vegetable Broth, but you can season it however you like. The important thing here is not to make this sauce too salty because when you prepare soy meat in a recipe, you will still season it.

How to eat textured soy protein? ›

TSP can be used as an ingredient with ground meat for patties and sausage and in vegetarian foods and stews and rice based dishes. To prepare, soak TSP in ratio of 1 part soy protein with 1 part water and cook until heated through. For recipes refer to the World Initiative for Soy in Human Health .

Can you eat TVP uncooked? ›

Here's some things I learned while cooking, eating, and playing with TVP: You can eat it 'raw,' it's chewy but not tough like dehydrated chicken. It's pretty bland though.

Is TVP a highly processed food? ›

TVP can be considered somewhat highly processed because it must be extruded, which causes a change in the structure of the soy protein. Many TVP producers also use solvents, such as hexane, to separate soy fat from soy protein.

Is TVP better than tofu? ›

Tofu does not contain nearly as much protein per serving as TVP – 1 ounce of tofu contains 2 g of protein – but I still rank it as a higher quality protein because it is far less processed.

What are the side effects of vegetable protein powder? ›

Sometimes, plant-based protein powders, like those made from peas or using protein isolate, can be a bit rough on our stomachs. You might notice some gas, bloat, or just feel a bit off. It's usually because our bodies can find plant proteins a bit harder to break down.

What is the ratio of TVP to water? ›

Measure a 1:1 ratio of TVP and water and pour the TVP into the water. Allow the TVP to soak in the water for roughly 20 minutes allowing the TVP to absorb the water and become moist and fluffy.

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