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

How do you cook TVP? ›

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.

Keep Reading ›

What is TVP and how is it made? ›

Despite what its name implies, textured vegetable protein is typically made from soybeans rather than vegetables. It's produced during the process of making soybean oil. Once the oil is extracted from the soybeans, a high protein paste remains.

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How much does 1 cup of TVP make? ›

A: The ratio for TVP is 1 cup TVP to 1 cup water which equals about 1 pound of meat, and it is not flavored.

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Can you eat TVP without cooking it? ›

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.

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Is TVP good or bad for you? ›

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.

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How much dry TVP equals a pound of meat? ›

To replace 1 lb of ground meat: use 1/3 lb of TVP and 1 1/3 cups of boiling water or broth. Place dry TVP in a bowl and pour boiling water or broth over the granules. Stir and let sit for 5 to 10 minutes. Use as directed in your recipe.

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Is TVP cheaper than ground beef? ›

In learning how to make delicious plant-based recipes you can literally cut your grocery budget significantly. For example, 1 pound of ground beef will cost you around $6.00 at the time of this post. However, the same $6.00 of TVP will get you the equivalent of 5-6 pounds of ground "meat".

Tell Me More ›

Is TVP and TSP the same? ›

Textured or texturized vegetable protein (TVP), also known as textured soy protein (TSP), soy meat, or soya chunks, is a defatted soy flour product, a by-product of extracting soybean oil. It is often used as a meat analogue or meat extender. It is quick to cook, with a protein content comparable to some meats.

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Is TVP a good meat substitute? ›

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.

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How do you make TVP taste better? ›

To rehydrate your TVP, pour boiling water or broth over the desired amount and let it soak for 5-10 minutes, or until it's reached the desired texture. Because textured vegetable protein is quite bland on its own, we recommend rehydrating it with a broth to boost its flavor before combining it with a meal.

Does TVP go bad? ›

Storage is a breeze -- TVP® can sit in a cupboard in a sealed container for at least a year.

Does TVP need to be soaked? ›

Does TVP need to be soaked? TVP comes dehydrated so you need to add moisture. Some recipes call for soaking it ahead of time, but in this taco recipe, I found it quickest and easiest to add the dry TVP to the pan along with vegetable broth and allow it to soften and absorb the extra flavors right in the pan.

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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.

Does textured vegetable protein need to be cooked? ›

To rehydrate your TVP, pour boiling water or broth over the desired amount and let it soak for 5-10 minutes, or until it's reached the desired texture. Because textured vegetable protein is quite bland on its own, we recommend rehydrating it with a broth to boost its flavor before combining it with a meal.

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Does TVP taste like meat? ›

Textured vegetable protein alone is pretty bland—which is one of the beauties of it. Because TVP absorbs the flavors in the liquid used to cook it in, it's incredibly easy to dress up the taste. Most commonly used as mock meat, TVP can be seasoned to resemble chicken, bacon, sausage, beef and so much more.