TVP Recipes: 10 Cheap High Protein Meals

These TVP recipes turn one of the cheapest protein foods in the shop into everyday meals. Textured vegetable protein is dried soy that's about 50 percent protein, keeps for a year in the cupboard, and rehydrates in ten minutes into something very like minced meat. Below are ten recipes for home and the trail, with protein per serving, plus ratios and tips for better flavour and texture.

Nutrition values are approximate, based on USDA FoodData Central and typical labels.

TVP nutrition at a glance

For comparison, 100 g of cooked 10% beef mince has about 26 g of protein and 220 kcal, so 60 g of dry TVP gives a little more protein for slightly fewer calories. See also tofu protein and edamame protein.

How to rehydrate TVP

Flavour tips: use stock rather than water, add a spoon of soy sauce, tomato paste or Marmite, and a little oil. Browning rehydrated TVP in a hot pan for a few minutes improves the texture and makes it taste more like browned mince.

10 TVP recipes

1. TVP tacos (about 22 g protein per serving, serves 4)

Rehydrate 120 g TVP in 240 ml hot stock with 1 tbsp soy sauce. Fry with onion, garlic, 2 tsp chilli powder, 1 tsp cumin, smoked paprika and 2 tbsp tomato paste until it starts to crisp. Serve in tortillas with salsa, lettuce and Greek yogurt or vegan sour cream.

2. TVP chilli (about 30 g, serves 4)

Cook onion, peppers and garlic. Add 150 g dry TVP, 1 can kidney beans, 1 can black beans, 2 cans tomatoes, 500 ml stock, cumin, chilli and cocoa. Simmer 20 minutes. Freezes well.

3. TVP bolognese (about 28 g with lentil pasta, serves 4)

Sauté onion, carrot, celery and garlic. Add 120 g dry TVP, 1 can tomatoes, 2 tbsp tomato paste, 300 ml stock, oregano and a splash of red wine. Simmer 15 minutes. Serve over high-protein pasta.

4. Sloppy joes (about 24 g, serves 4)

Rehydrate 120 g TVP. Cook with onion, green pepper, ketchup, mustard, Worcestershire sauce (vegan if needed) and brown sugar. Serve on wholegrain buns.

5. TVP "meatballs" (about 20 g, serves 4)

Rehydrate 100 g TVP in hot stock, squeeze out excess liquid, then mix with 60 g breadcrumbs, 2 tbsp flour or vital wheat gluten, garlic, herbs and a flax egg or real egg. Roll, bake at 200°C for 20 minutes, and add to tomato sauce.

6. Shepherd's pie (about 25 g, serves 4)

Cook 120 g TVP with onion, carrots, peas, stock, thyme and tomato paste. Top with mashed potato and bake until golden.

7. TVP stir-fry (about 26 g, serves 2)

Use TVP chunks. Rehydrate 80 g in stock with soy sauce and garlic, squeeze dry, toss in cornflour and fry until crisp. Add vegetables and a sauce of soy, ginger, rice vinegar and honey or maple syrup.

8. Breakfast burrito (about 28 g, serves 2)

Fry 50 g rehydrated TVP with smoked paprika and fennel seeds for a sausage flavour. Add 2 scrambled eggs or 150 g scrambled tofu, black beans and salsa, and wrap.

9. Backpacking chilli mac (about 35 g, serves 1)

At home, bag 40 g TVP, 60 g quick-cook macaroni, 2 tbsp tomato powder, 1 tbsp chilli seasoning, 1 tbsp milk powder and salt. In camp, add 300 ml boiling water, stir, cover and let stand 10 minutes, then stir in an olive oil sachet. See backpacking dinner ideas.

10. Cold-soak TVP couscous (about 25 g, serves 1)

Bag 30 g TVP, 60 g couscous, dried vegetables and a stock cube. Add cold water in a jar and wait 45 minutes. Good for no-stove trips; see no-cook backpacking meals.

Recipe comparison

Granules vs chunks

Granules (mince) suit tacos, chilli, bolognese and anything that uses minced meat. Chunks need longer soaking (about 15 minutes in boiling stock) and work in stews, curries and stir-fries. Big chunks are sometimes sold as "soy chunks" or "soya chunks" in Indian supermarkets, often at lower prices.

Mixing TVP with meat

TVP can replace part of the beef or turkey in recipes. A 50:50 mix of mince and rehydrated TVP keeps a meaty flavour, cuts saturated fat and cost, and raises fibre. It's a common trick in school and catering kitchens and works well in chilli, tacos and lasagne.

TVP for hiking and backpacking

TVP is ideal for backpacking: light, shelf-stable, high in protein and quick to rehydrate. With about 15 g protein per 30 g, it's one of the best protein-to-weight foods available. Combine it with instant rice, couscous or ramen. Check pack weight with the backpacking food weight calculator and see ultralight backpacking food.

Is TVP good value?

Very. Dried TVP often costs about the same per kilo as dried lentils but contains roughly twice the protein. Compare it with other foods using the protein cost calculator or see cheap high-protein foods.

Storage and batch cooking

Dry TVP keeps for up to a year in a sealed container in a cool, dark cupboard. Once rehydrated or cooked, treat it like any cooked food: refrigerate within two hours and use within three to four days. Cooked TVP chilli, bolognese and taco filling all freeze well for about three months, so a big batch on Sunday covers several lunches. Scale quantities with the meal prep recipe scaler.

Common TVP mistakes

• Using plain water. TVP absorbs whatever liquid you give it, so unseasoned water makes it bland.
• Adding too much liquid. Soggy TVP is the most common complaint; start with less and add more.
• Skipping the browning step. A few minutes in a hot, oiled pan gives a much better texture.
• Under-seasoning. It needs about the same salt, spice and umami as meat, sometimes more.

Health notes

Soy is a complete protein with all essential amino acids. Reviews such as Messina's 2016 update on soy and health have found that moderate soy intake is safe for most people. Soy is a common allergen, and some people find the high fibre causes wind at first; start with smaller portions.

Bottom line

TVP is cheap, high in protein, quick to cook and easy to store. Rehydrate it in seasoned stock, brown it in a pan, and use it anywhere you'd use mince, from tacos and bolognese to backpacking chilli mac. For more plant-based ideas see high-protein vegan meals, and work out your daily target with the protein intake calculator.

Sources: USDA FoodData Central (soy protein products); Messina M. Soy and Health Update, Nutrients 2016. General information, not personalised dietary advice.