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!

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

Vegan Sloppy Joes – Hell Yeah It’s Vegan

Soy Curls / Chunks

Vegan Popcorn Chicken(pictured) – The Viet Vegan

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

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

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

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

Vegan Schnitzel(pictured) – Elephantastic Vegan

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

Vegan Jerky – The Hidden Veggies

Chicken-Style Soy Curl Salad – Julie and Kittee

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 TVP in cooking? ›

Textured vegetable protein, also known as TVP, is a common ingredient used by plant-based cooks to recreate the meaty texture of traditional comfort food recipes. Used to make everything from vegan lasagna to plant-based chili, knowing how to cook with TVP will undoubtedly take your plant-based meals to the next level.

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How much does 1 cup of dry 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.

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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.

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What is a good substitute for TVP? ›

Textured Vegetable Protein (TVP) Substitutes: This soy protein is often used as a substitute for ground meats. Similar textures can be achieved by using hamburger, quinoa, or coarse bulgur.

What are the disadvantages of TVP? ›

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 ).

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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.

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Is it okay 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.

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.

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Can you eat TVP without cooking it? ›

You can eat it 'raw,' it's chewy but not tough like dehydrated chicken. It's pretty bland though. It has a weird smell, but not offensive. However, it doesn't taste weird (even raw).

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Does TVP cause gas? ›

TVP, TSP, whole soybeans, and all starchy legumes will cause flatulence if eaten in excess.

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Is TVP high in estrogen? ›

Soy protein-containing foods, like tofu, textured vegetable protein and edamame, do not significantly increase estrogen levels in people of any sex. Soy may have mild, beneficial anti-estrogenic or estrogenic effects, depending on your time of life.

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Is Bob's Red Mill TVP good for you? ›

Textured Vegetable Protein is a highly nutritious soy product. It's rich in complete protein and contains no fat, so it is an excellent alternative to meat. TVP® is made from defatted soy flour that has been cooked under pressure and then dried.