Add Protein Recipe

Rehydrate TVP

Place 1 cup dry TVP in a medium bowl. Pour 1 cup hot water or low-sodium vegetable broth over the TVP, stir to combine, and let sit for 8–10 minutes until liquid is absorbed and the TVP is tender. Fluff with a fork and squeeze out any excess liquid if a firmer texture is desired.

Season rehydrated TVP

Transfer the rehydrated TVP to a bowl and stir in 1 tablespoon soy sauce and 1 teaspoon neutral oil to season and add a bit of mouthfeel. Set aside.

Heat a nonstick skillet over medium heat. Add 1 teaspoon neutral oil. Add 1/4 cup finely diced onion and cook 3–4 minutes until softened and translucent. Add 1 minced garlic clove and cook 30–45 seconds until fragrant.

Add the rehydrated, seasoned TVP to the skillet with the softened aromatics. Stir to combine and break up any clumps. Sprinkle 1/2 teaspoon ground cumin, 1/2 teaspoon smoked paprika, 1/4 teaspoon black pepper, and 1/2 teaspoon salt over the mixture. Cook, stirring occasionally, 4–6 minutes to allow flavors to meld and excess moisture to evaporate. Taste and adjust salt or soy sauce as needed.

If making patties or meatballs, mix 1 tablespoon ground flaxseed with 3 tablespoons warm water in a small bowl and let sit 5 minutes to thicken (flax 'egg'). Add the flax mixture to the cooked TVP, stir thoroughly to combine, then shape into 4 small patties or 10–12 meatballs. If you prefer not to use flax, the TVP can be used loose as a crumble.

To pan-fry patties: heat 1 teaspoon oil in a nonstick skillet over medium heat. Cook patties 3–4 minutes per side until browned and heated through. To bake meatballs/patties: preheat oven to 200°C (400°F) and bake on a lined sheet 10–12 minutes, flipping halfway, until set and lightly browned.

Remove from heat. Stir in 1 tablespoon chopped fresh parsley and 1 teaspoon lemon juice to brighten the flavor. Serve warm as a protein addition to salads, bowls, tacos, pasta, or sandwiches.