What is Textured Vegetable Protein, and How Do I Cook with It?
Have you heard about
textured vegetable protein and wondered what it is? You're in the right place! Textured vegetable protein has recently become a popular staple in plant-based diets, but many people still don’t know much about it. In this comprehensive guide, we’ll take you through everything you need to know about textured vegetable protein, from its history and production process, to its diverse culinary uses and nutritional benefits. We’ll explore how to cook with it, how to flavor it, and even provide a ranking of the best textured vegetable protein brands available today. Whether you’re a curious newbie or a seasoned vegetarian looking to diversify your protein sources, this article will equip you with all the knowledge you need to make the most of textured vegetable protein.
What is Textured Vegetable Protein?
Textured vegetable protein is a minimally processed, high-protein, high-fiber, low-fat meat substitute traditionally made from soy, but also made from other pulses such as peas, faba beans, lentils, and chickpeas. Textured vegetable protein is less processed than ultra-processed foods like Beyond Burger® and plant-based chicken fingers, and falls into a similar category as tofu, but offers a much meatier and more satisfying chew.
Textured vegetable protein is often unflavored and available in various shapes, making it highly versatile in mimicking the texture of meat in a variety of dishes. It’s popular in vegetarian and vegan recipes, due to its excellent flavor absorption and chewy, meat-like texture. It's a great option for those looking to reduce their meat consumption or follow a plant-based diet without compromising on protein intake and texture experience.
Textured vegetable protein is the base ingredient in many ultra processed fake meats like Beyond Burger, Impossible Foods, Gardein, Boca Burgers, etc. Textured vegetable protein enhances these foods by providing a realistic meaty texture and significantly contributing to their protein content. Many other ingredients are added for taste, binding, and to make these ultra processed fake meats look, feel, and cook even more like real meat. A similar protein content can be achieved by cooking textured vegetable protein at home, without all the extra ingredients.
Soy-based textured vegetable protein may come from either GMO or non-GMO soybeans. Genetically Modified Organisms (GMOs) are plants whose DNA has been altered through genetic engineering to enhance certain traits, such as pest resistance, immunity to pesticides (to enable the use of certain pesticides during growth), or increased yield. Non-GMO soybeans, on the other hand, are cultivated using traditional breeding methods without genetic modification.
The use of GMO soybeans can lead to higher crop yields and fewer varieties of pesticides being used, potentially lowering costs for consumers. However, some people prefer non-GMO soybeans due to concerns about environmental impact, use of certain pesticides, biodiversity, and potential long-term health effects. Non-GMO options are often seen as more natural and align with preferences for organic and sustainable agriculture. When choosing textured vegetable protein, it's important to consider these factors based on personal values and dietary needs.
History
Soy-based textured vegetable protein was invented in the 1960s by a scientist at the food processing and agricultural commodities company Archer Daniels Midland (ADM). In 1965 ADM patented textured vegetable protein as the first plant-based meat alternative, and trademarked the acronym TVP® in 1969. In 1991, ADM used textured vegetable protein to create the world’s first soy-based patty, and started a trend that was popularized by products like Boca Burgers. You may have been consuming textured vegetable protein in ultra-processed fake meats like Boca Burgers, Beyond Burger®, etc. and not even realized it.
Variety of Names
Textured vegetable protein is known by a variety of names. Most common are textured vegetable protein, and the ADM trademarked acronym TVP®, but the soy variety is also called soya protein, soy meat, and textured soy protein, or just textured protein. Kansas Protein Foods, now a part of ADM, owns the trademark for TSP®, the acronym for textured soy protein.
Textured vegetable protein is commonly associated with soy, but it’s important to note that other pulses can be used in its production, such as peas, faba beans, lentils, and chickpeas. The recent popularity and rise in demand for textured vegetable protein have led companies to develop more varieties of textured proteins. This diversification offers consumers more options and caters to different dietary preferences and needs.
How It’s Made
Textured vegetable protein follows an extrusion process whether it is made from soy, pea, faba, or another pulse proteins:
1) Preparation of the Flour: The pulses are cleaned, dehulled (if necessary), and ground into a fine flour. The flour is then processed to remove excess oil and/or excess starch, becoming what is known as defatted flour.
2) Mixing and Extrusion: The defatted flour is mixed with water to form a dough-like mixture. The mixture is then subjected to screw extrusion, which causes shearing, pressure, and heat that aligns the proteins in a meat-like fibrous texture. The mixture is then extruded through a shaping die to create the desired texture and shape of textured vegetable protein (chunks, strips, shreds, ground, crumbles, etc).
3) Drying: The extruded textured vegetable protein is then dried to reduce its moisture content, making it shelf-stable and ready for packaging.
4) Packaging: Once dried, the textured vegetable protein is dry and crunchy, making it easy to package and store. When rehydrated again by the consumer, it transforms into a versatile, juicy meat substitute.
A different, newer process known as high moisture extrusion is used to create a version of textured vegetable protein with a higher moisture content, called high moisture meat analogues. High moisture extrusion heats plant proteins in a twin-screw extruder, then cools them in a temperature-controlled die. The specific die geometries, combined with optimal mixtures of water and protein under controlled temperatures and pressures, create a textured vegetable protein with enhanced juiciness and more fibers than other processes. The result is a ready-to-eat product that does not require rehydration, unlike traditional low-moisture textured vegetable protein. Due to the higher moisture content, high moisture meat analogues must be frozen or refrigerated to prevent them from spoiling. This article, however, will focus on traditional, low-moisture textured vegetable protein.
Varieties and Forms
Textured vegetable protein can be made from a variety of pulses, each having similarities and differences:
Textured vegetable protein is available in several forms, each tailored to different culinary uses and preferences:
1) Chunks: These are larger pieces that resemble meat chunks. They are ideal for dishes like stews, soups, and stir-fries where a substantial texture is desired.
2) Strips: These are elongated pieces that mimic strips of meat, making them perfect for dishes like fajitas, stir-fries, gyros, and sandwiches.
3) Shreds: hese pieces range from thin shreds to thick curls, and are great for BBQ dishes, breakfast scrambles, “pulled pork” sandwiches, soups, pasta dishes, wraps, stir-fries, and tacos.
4) Ground: These have a texture similar to ground meat. They can be used as a topping such as “bacon bits” or as a meat substitute in recipes such as chili, spaghetti sauce, egg rolls, etc. where they aren’t as distinguishable as larger varieties but still add significant protein.
5) Crumbles: Crumbles are larger than ground textured vegetable protein and are often used in dishes like tacos, pizza, lasagna, casseroles, or stuffed vegetables.
6) Colored Textured Vegetable Protein: Some textured vegetable proteins come colored to look more like beef or ham, but this same result can be achieved with any textured vegetable protein by adding soy sauce, gravy master, or “Just Like Beef” seasoning which adds color and “beef” flavoring. Textured proteins colored to look like beef are typically still unflavored.
Textured vegetable protein is available in several forms, each tailored to different culinary uses and preferences:
Future Trends
There will be significant growth in the textured vegetable protein industry due to increasing consumer awareness and demand for plant-based proteins. These alternatives are perceived as better for the environment, human health, and animal welfare, driving innovation and expansion in the textured vegetable protein market. The following trends are predicted:
Blended Proteins: Expect to see more textured vegetable protein products combining different plant-based proteins, such as soy with pea or faba bean, to enhance nutritional profiles and texture.
New Flavor Profiles: Look for flavored textured vegetable protein options beyond the traditional unflavored varieties, with options like beef, chicken, and ham, and even barbecue, teriyaki, fajita, and spicy flavors becoming more prevalent.
Alternative Ingredient Sources: Innovations may introduce textured vegetable protein made from novel sources outside of the traditional pulses.
Advanced Production Techniques: Advances in extrusion technology and processing methods aim to improve the texture, flavor, and nutritional content of textured vegetable protein products.
Comparison to Other Plant-Based Proteins
There are numerous plant-based protein options, and each offers its own unique qualities. Let's explore how textured vegetable protein compares.
Tofu: Textured vegetable protein and tofu both originate from soybeans but differ in texture and versatility. Tofu is spongy and sometimes mushy. It can absorb flavors but may lack the texture desired in meat substitutes.
Tempeh: Tempeh is also made from soybeans but processed differently than textured vegetable protein. It uses whole, fermented soybeans that are compressed, resulting in a firmer texture and nutty flavor due to its fermentation process. It has a high nutritional value but lacks meaty texture and control of flavor.
Seitan: Seitan is made from wheat gluten, and provides a dense and chewy texture akin to meat. It's high in protein, but can be difficult to season and is not suitable for those with gluten allergies. Seitan preparation techniques can be tricky, and the end result can be spongy if prepared and cooked incorrectly.
Ultra-Processed Fake Meats (e.g. Burgers, nuggets, etc): These products mimic meat closely in texture and flavor but are highly processed and contain additional fats, salt, and binders. Textured vegetable protein is one of the main ingredients in many ultra-processed fake meats.
Textured Vegetable Protein: Textured vegetable protein bridges the gap between single ingredient fake meats and ultra-processed fake meats by offering a meat-like texture without heavy processing. It absorbs flavors well and is versatile in dishes, providing a high protein content with low fat and no cholesterol. It’s a great option if you want to eat healthier, but not compromise on taste or texture.
What is Textured Vegetable Protein Used for?
Textured vegetable protein is incredibly versatile and can be used in a wide range of dishes. Simply replace the meat in your recipes with it. Some common uses include:
Meat substitutes in recipes like chili, tacos, and spaghetti sauce.
Adding texture and protein to soups and stews.
Creating plant-based burgers, meatballs, and sausages - both at home and commercially - textured vegetable protein is an ingredient in Beyond Burger® (pea) and Impossible Burger® (soy). You’ll need to add a binder and filler to make it stick together and form shapes.
Baking into casseroles or stuffing for an extra protein boost.
Camping, backpacking, and hiking - textured vegetable protein is light-weight and easy to add to boost the protein in campfire dishes like chili and stew.
To add texture and protein to homemade protein bars.
1) Rehydrate: Textured vegetable protein needs to be rehydrated before using. Smaller and lighter pieces typically only require soaking in water, while larger, denser varieties may need to be boiled to get them to soften and hydrate. Follow the directions on the packaging and either soak or simmer in water for anywhere from 5 to 15 minutes until the textured vegetable protein softens and absorbs the liquid.
2) Drain: Once rehydrated, drain any excess liquid by pressing textured vegetable protein against a sieve or colander.
3) Use as Needed: Incorporate the rehydrated textured vegetable protein into your recipe, just as you would with meat or other protein sources.
Flavor While Rehydrating Method:
Follow the traditional method, but rehydrate with broth to add flavor during the rehydration process in step 1.
Best Flavor & Texture Method:
Follow the traditional method, and after draining/step 2, cook and season the textured vegetable protein in a pan with oil, then add it to your dish. This method results in the best flavor and texture.
Easiest Method:
Don’t follow the traditional method, and rehydrate your dry textured vegetable protein by adding it to high moisture dishes like soup and sauce, and allow it to rehydrate while cooking. This method is the easiest, but may result in spongy textured vegetable protein.
How Do You Flavor Textured Vegetable Protein?
One of the most appealing features of textured vegetable protein is its ability to absorb flavors. Textured vegetable protein has almost no flavor on its own, so proper seasoning is crucial to prevent it from tasting bland. Here are some tips for flavoring it:
Broth: Use vegetable or a plant based meat broth instead of water for rehydrating textured vegetable protein to infuse it with extra flavor. Check out the Plant Basics Just Like Beef, Just Like Chicken, and Just Like Ham Seasonings.
Season while Cooking: Add your favorite seasonings, spices and herbs to the hydrated textured vegetable protein while it is cooking.
Marinades: Marinate the hydrated textured vegetable protein in sauces like soy sauce, teriyaki, or barbecue for an extra flavor kick before cooking.
High in Protein: Providing about 9-14 grams of protein per serving, making it an excellent meat alternative.
Low in Calories & Salt: Making it suitable for various dietary preferences and health-conscious individuals.
Low in Fat: Containing minimal fat, particularly beneficial for those looking to reduce their fat intake.
Rich in Fiber: Helping in digestion and keeping you feeling full longer.
Cholesterol-Free: A heart-healthy option for those managing cholesterol levels.
How Do You Store It?
Storing textured vegetable protein is easy due to its dry, low fat, shelf-stable nature. Keep it in an airtight container in a cool, dry place out of the sun, and it can last for months or even years. Once rehydrated, store any unused portion in the refrigerator and use within a few days.
Pros of Textured Vegetable Protein:
Minimal Ingredients: Textured vegetable protein is typically made from a single ingredient, such as soy, peas, or other plant-based sources. Many ultra-processed foods contain textured vegetable protein along with many other ingredients.
Lightweight: It’s lightweight and easy to store and transport.
Easy to Use: Textured vegetable protein comes in various forms (chunks, strips, shreds, ground, crumbles) and is quick to rehydrate and incorporate into recipes.
Quick to Cook: Textured vegetable protein cooks quickly compared to meat, reducing cooking time in recipes.
Inexpensive: It is generally affordable, making it accessible for budget-conscious consumers.
Value Compared to Meat: Textured vegetable protein is often more economical than meat, providing a cost-effective protein source.
Protein Content Compared to Meat It offers a comparable protein content to meat but with lower fat content.
Versatile: Textured vegetable protein can be used in a wide range of recipes, from savory dishes like chili and burgers to sweet applications like protein bars.
Long Shelf Life: It has a long shelf life when stored properly, maintaining freshness for extended periods.
Uniform Product: Textured vegetable protein provides consistency in texture across batches, ensuring predictable cooking results.
Health Benefits: Textured vegetable protein is high in protein, low in fat, and cholesterol-free, making it beneficial for those looking to increase protein intake while managing fat and cholesterol levels.
Digestibility: Textured vegetable protein has high digestibility, especially varieties made from soy, which has a Protein Digestibility-Corrected Amino Acid Score (PDCAAS) of 1.0. Companies like Plant Basics are developing new varieties with blends of proteins and combinations of essential amino acids that have high digestibility.
Environmental Impact: Textured vegetable protein has a lower carbon footprint and reduced resource use compared to traditional meat production, contributing to environmental sustainability.
Cons of Textured Vegetable Protein:
Unflavored: Textured vegetable protein has a neutral taste and requires seasoning or flavoring to enhance taste in recipes.
Fixed Shape: Its shape and texture are predetermined and will not change significantly during cooking.
Doesn’t Bind Together: Unlike meat, textured vegetable protein doesn’t naturally bind together and may require additional ingredients like fillers and binders to hold its form.
Soy Allergy Concerns: Some individuals may have soy allergies, limiting their choice of textured vegetable protein options.
Which Textured Vegetable Protein Should You Try?
Consult our list below!
5 Textured Vegetable Protein Brands, Ranked Worst to Best
5) Grocery Store Generic Brands
These textured vegetable protein offerings are the most budget-friendly but suffer from inconsistent texture. Typically found in bulk bins or generic packaging, they tend to be spongy and lack the chewiness desired in meat substitutes. Additionally, these products are often made from less expensive, GMO-based soy, which can be a concern for consumers mindful of ingredient sourcing. While they serve as a basic, low-budget protein source, their lower quality makes them less appealing for those seeking a more satisfying meat alternative experience.
Bob’s Red Mill offers a reliable option with their ground textured vegetable protein, suitable for recipes where a crumbled texture is desired. However, their range is limited to one form, small flakes or "ground," which may not cater to those looking for variety in texture. While the quality is decent, the lack of options compared to other brands limits its appeal for versatile cooking applications.
May Wah stands out with its chunk and slice options (slices in both beef and chicken), offering versatility in texture for different culinary uses. However, these products are imported, and may not appeal to those seeking a single-ingredient solution, as they contain additional ingredients like wheat protein and soybean oil. While providing variety, this may limit their appeal for purists looking for a straightforward plant-based protein.
Butler Soy Curls are highly favored for their chewy texture, versatility in recipes, and for offering a more robust flavor profile compared to traditional textured vegetable protein. Unlike traditional textured vegetable protein, which has its fat content removed, Soy Curls retain a higher fat content, enhancing their natural flavor. However, this higher fat content leads to a shorter shelf life, and they are prone to being crushed in shipment due to basic packaging and the fat content making them more brittle, which can affect their presentation and texture in cooking. Despite these drawbacks, Butler Soy Curls are favored for their natural soybean flavor and ability to absorb flavors well, making them a favorite among plant-based cooks seeking a meat-like experience..
Our top pick, Plant Basics Hearty Plant Protein, offers the most extensive variety and quality across the board. With options including chunks, ground, strips, and crumbles, Plant Basics Hearty Plant Protein caters to a wide range of culinary preferences and recipe needs. What sets them apart is their dedication to non-GMO, single-ingredient, textured vegetable protein, including soy, pea, and faba bean varieties. This commitment ensures a clean, natural flavor without added fillers or preservatives, appealing to health-conscious consumers and those with dietary restrictions. Plant Basics textured vegetable protein stands out for its superior texture, versatility, and nutritional value, making it the go-to choice for both novice and experienced plant-based cooks alike. Additionally, all Plant Basics products are non-GMO, kosher, and gluten-free, meeting the highest standards of quality and purity. Continually innovating in the textured vegetable protein space, Plant Basics is at the forefront of developing new plant-based products to meet evolving consumer preferences and culinary trends.
See Influencer Sauce Stache's Textured Vegetable Protein Overview:
Kim Skaff, also known as Mrs. Fake Meats (married to the owner of Fake Meats, LLC.), is a passionate advocate for fake meats, having been vegetarian since 2000 and vegan since 2010. With a deep interest in meat alternatives, Kim researches and follows the latest plant-based trends. As an experienced writer, blogger, and social media influencer, she shares her insights with a broad audience, educating and inspiring others on their plant-based journeys. Her expertise and enthusiasm make her a trusted voice in the community.
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