One of the first questions people often ask when I say I’m a vegetarian is, “Where do you get your protein?” Many meat-eaters assume that the only way to hit your daily protein needs is by chomping on large pieces of meat while doing endless bicep curls.
In reality, there are plenty of non-meat protein sources. One of the most affordable and user-friendly options is textured vegetable protein, commonly known as TVP.
What exactly is TVP?
TVP is a remarkably adaptable ingredient made from defatted soy flour — which might sound unappealing but simply means the fat has been removed and the product has been pressure-cooked and dried, according to Bob’s Red Mill.
TVP is appealing both to new vegetarians, who may miss the texture of meat but are hesitant about alternatives like tempeh or seitan, and to veteran vegetarians who want a cheap, convenient protein source. Each 1/4-cup portion has only 80 calories and 12 grams of protein, or about 24% of the FDA’s recommended daily intake for a 2,000-calorie diet. Bob’s Red Mill lists TVP at $2.99 for a 10-ounce bag, but you can also purchase it in bulk at specialty shops — I found mine at Whole Foods for $2.49 per pound.
I knew about TVP even before I went vegetarian. My mom used it in spaghetti sauce and chili when I was a kid because it was inexpensive and we weren’t huge meat fans. As an adult I use it in burgers and chili, and I appreciate how quick and straightforward it is. TVP doesn’t have much flavor on its own, but like tofu it soaks up the seasonings and sauces it’s combined with.
If you want to play around with TVP, the two recipes below are wonderful starting points.
“Beef-like” Burgers
I’ve been making veggie burgers for several years with beans as the base, and my biggest challenge has been preventing them from falling apart. Fortunately I discovered this recipe from The “V” Word, which combines TVP with black beans.
Adding TVP to the mix helps the patties hold together and stops them from leaking out the sides of the bun, a common issue with bean burgers. The outcome is a tasty, reliable base recipe that’s easy to tweak — add extra herbs or spices if you want to change the flavor profile.
Next time I make these I might throw in some smoked paprika for a twist. To save money, you can swap chickpea flour for a cheaper option like whole wheat flour.
Ingredients:
1 ⅓ cups water
1 “beef” bouillon cube: 29 cents
1 ½ cups TVP granules: 70 cents
One 15-ounce can black beans, rinsed and drained: 99 cents
¼ cup oats: 15 cents
2 tablespoons arrowroot: 29 cents
½ cup mushrooms, chopped: 66 cents
½ red onion, minced: 15 cents
2 tablespoons ketchup: 15 cents
1 tablespoon Worcestershire sauce: 20 cents
Seasonings: 84 cents
½ teaspoon black pepper: 6 cents
¾ cup chickpea flour, divided: $1.62
Total: $6.22 for 8 burgers
Vegan Sweet Potato and TVP Chili
Chili is a classic for autumn and winter, but finding a satisfying meat alternative can be tough. I often pile on the beans, but incorporating TVP, as in this version from Vegan Runner Eats, boosts protein and suits vegetarians and vegans who aren’t fond of big bean-forward stews.
This recipe yields a hearty, meaty-style chili with a robust flavor that will please both vegetarians and omnivores. It’s also lighter on the budget — comparable servings of Amy’s Organic Chili would run about $14.24, nearly $6 more than this homemade pot. If you like a thicker chili, Vegan Runner Eats suggests pureeing some of the beans with tomatoes and chilis before adding them back into the pot.
Ingredients:
1 cup dried TVP: 47 cents
2 carrots, peeled and chopped: 40 cents
1 red bell pepper, chopped: 99 cents
1 medium onion, peeled and chopped: 50 cents
2 celery stalks, chopped: 31 cents
1 medium sweet potato, peeled and diced into ½-inch cubes: 49 cents
3 garlic cloves, minced: 18 cents
2 cups cooked pinto beans, or 1 can, drained and rinsed: 99 cents
One 4-ounce can of canned green chilies, mild or medium: 98 cents
One 8-ounce can tomato sauce: 42 cents
3 cups vegetable broth, divided: $1.49
Seasonings: $1.10
Total: $8.32 for 6 servings
When you remove meat from your diet, it can be a challenge to find inexpensive, quick-to-prepare foods. TVP is a flexible pantry staple you can use to make a wide range of dinners — whether you want a filling burger to impress meat-loving friends or a comforting chili to warm you on a cold evening.
Start with these recipes, then play around with variations and you’ll soon discover new favorites to include in your regular meal rotation. For more ideas using plant-based wheat products, check out seitan recipes that pair well with TVP-based dishes.
Sara Bell enjoys testing out new vegetarian dishes. Her toddler, however, insists on only boxed macaroni and cheese.
