Whether you are vegetarian, vegan or are simply trying to reduce your meat intake, finding a nutritious alternative to meat can be a challenge.
Textured vegetable protein, also known as TVP, is usually made from soy protein although it can also be made from other plant proteins including wheat.
TVP is made by separating the soy protein from other components found in whole soybeans. Defatted soy protein is then compressed into granules and rehydrated before cooking. TVP has a very neutral flavour and thus takes on added flavours very well. When reconstituted, it has a texture similar to mince.
TVP is a good option for people in the process of reducing their meat intake as it can easily be substituted for favourite meat-based recipes such as chilli, bolognese and lasagne.
Image source: Woolworths
TVP - Pros:
TVP is high in protein providing 27g of protein per 50g serve (the same amount of protein found in 120g raw chicken breast)
TVP is rich in iron providing 5.5mg per 50g serve.
TVP is low in saturated fat and sodium
TVP is very cheap. A 200g packet costs $2.50. I get 8 meals out of this size packet.
It is easily found in your local supermarket 'Health Food Aisle" and health food stores.
TVP is quick to prepare - just 5 minutes to rehydrate is all it takes.
TVP - Cons:
TVP is made from soy - it is not suitable for those with a soy allergy
TVP is a source of GOS (galacto-oligosaccharides) and fructans - it is not suitable for those doing the low FODMAP diet
TVP is a processed product. Whilst there is no standard definition of processed foods or ultra-processed foods, there is agreement that too many are not good for our health. Like any other processed food, it is best to eat TVP in moderation.
How to prepare TVP:
Pour 1 cup of boiling water (or stock) over 1 cup of dry TVP.
Stir and stand for 5 minutes.
Squeeze out extra water (although I skip this step and it doesn't seem to make any difference to the final product)
Add to any recipe requiring mince
Try these recipes using TVP:
Spaghetti Bolognese: https://nourishmagazine.com.au/recipes/spaghetti-bolognese/
Chilli: https://www.healthyeatingjo.com/post/2016/06/11/vegan-tvp-chili-mince
Chinese-Style TVP sauce: https://thefoodietakesflight.com/vegan-chinese-style-meat-sauce/
Tacos: https://www.nomeatathlete.com/the-tvp-taco-experiment/
In short:
When used in moderation, TVP is a good high protein, inexpensive meat replacement.
Need more tips on how to optimise your nutrition on a reduced meat diet? Book in with Linda to discuss further:
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