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TVP: 50 % Protein, Zero Fat — Vegan Meat from Soy Flour

Textured vegetable protein (TVP) is a shelf-stable soy product with 50 % protein and 0 % fat. It mimics ground meat after soaking, making it a top choice for plant-based diets.

What Is TVP?

TVP (Textured Vegetable Protein) is made from **defatted soy flour** left after soybean oil extraction. It’s extruded into flakes, chunks or granules, then dried into a meat-like texture.

Nutrition per 100 g (dry)

|Calories|Protein|Fat|Carbs|Iron|Fiber| |---|---|---|---|---|---| |327 kcal|50 g|0 g|30 g|9 mg (50 % DV)|18 g|

Why Use It?

- **High protein (50 g/100 g)** and zero fat - **Cheap, shelf-stable**, easy to store - Soaks up sauces and mimics ground meat - Vegan, gluten-free, cholesterol-free

Limitations

- Highly processed; lacks micronutrients - May cause bloating in sensitive individuals - Should not replace whole soy (tofu, tempeh) entirely

How to Cook

Soak in hot water or broth for 5–10 minutes until soft. Squeeze out extra liquid and use as: - Taco meat or chili base - Bolognese or lasagna filling - Meatloaf or patties

Storage

Store **dry TVP** in airtight containers for up to 1 year. Once rehydrated, refrigerate and use within 3 days.
  • 1. Textured Vegetable Protein (TVP)