Cooking with Textured Soy Protein
Learn How to Cook with High Protein Vegetarian Soy Granules (TSP)
Apr 23, 2007
Soy versatile! Vegetarians and people decreasing their meat intake know there are many sides to soy. The most well-known products are soy sauce, soy milk, and textured soy protein (TSP). Wait…T.S.P? Soy can read minds?
If it could, it would see itself transformed into chili, tacos, Bolognese sauce, hot dogs, and fake bacon.
Though it starts out as a legume (bean), soy is transformed into innumerable products – edible and not. But by far one of the most versatile (and economical) forms of soy protein is TSP. It is most commonly known by its brand name - TVP, or texturized vegetable protein.
What is Textured Soy Protein (TSP)?
Made from defatted soy flour and weighing in at 50-70% protein, TSP is a perfect ground-meat substitute or stretcher and can stand in for ground beef in almost any dish, for a fraction of the cost. Not to mention it's nearly fat-free and much lower in calories than meat. TSP is also known as soy crumbles, vegetarian burger, or ground round.
Taste of Textured Soy Protein
Milder and meatier tasting than tofu, TSP absorbs the seasoning of whatever dish it`s in. Even people who don't like tofu generally enjoy its taste and texture.
Where to Buy TSP
Look for dry soy protein products at bulk food stores and well-stocked grocery stores, in bulk bins, clear bags, or name-brand boxes like SoSoya+. It looks like tiny granules of Grapenuts cereal. Soy protein can also be formed into larger slices and chunks.
Textured soy protein also comes in re-hydrated versions that are kept in the produce section of most grocery stores. Look for brands like Yves Veggie Cuisine.
Dry TSP will keep for about a year. Wet varieties have a shorter shelf-life and must be kept refrigerated.
How to Re-Hydrate Textured Soy Protein
Cooking with TSP is easy. When starting with the dry form, soy granules or chunks need to be rehydrated before use:
- Use approximately equal amounts TSP and liquid. Try a ratio of about 1 cup TSP to 7/8 cups water, or find a consistency you like.
- Use hot liquid to speed absorption. Using hot liquids means TSP will rehydrate in about 5-10 minutes and be ready for use.
- Rehydrate with water or use a combination of water plus salad dressing, seasoning, or broth for the best flavour.
- When rehydrated, TSP approximately doubles in volume. For example, ½ cup dry TSP will yield approximately 1 cup when “wet”.
- There is no need to rehydrate dried TSP when adding it to dishes that contain lots of liquid already, like the Chipotle Chili Recipe below.
Using Wet Soy Crumbles
It is more expensive to buy pre-hydrated soy granules, but may be more convenient because it comes already salted, spiced and pre-cooked. Re-hydrated TSP products are fortified with vitamins (like B12, which may be lacking for vegans) and minerals like iron.
Some dried forms are fortified as well; read the package carefully. Find "wet" TVP in the refrigerated tofu section of grocery stores.
Substituting Soy Protein for Meat
Use re-hydrated soy protein crumbles instead of meat, or to stretch ground beef in recipes. Simply substitute re-hydrated TSP for the ground meat and don't worry about browning. Re-hydrated TSP is edible as-is.
Tip: Bring dried soy protein on Camping Trips as the lightweight, non-perishable base for meals calling for ground meat.
Vegan Chipotle Chili Recipe
If this thick chili recipe doesn't get you hooked on TSP, nothing will.
Ingredients:
- 1-2 tbsp. olive oil, as needed
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 2 Chipotle chilies, minced
- 1 (28 ounce) can diced tomatoes
- 1 Tbsp. adobo sauce; reserved from chilies
- 1-3 tablespoon chili powder, to taste
- 1 package meatless ground round, original flavour OR 1 cup dry (dehydrated) textured soy protein*
- 1 green pepper, chopped
- 1-2 stalks celery, diced
- 2 (9 ounce) cans kidney beans (red or white or combination)
- Salt and black pepper to taste
- 1/8 tsp. red pepper flakes, optional
*if using dry tsp add an extra ½-1 cup water, vegetable, or tomato juice to thin chili
Directions:
- Heat olive oil in large saucepan over medium-high heat.
- Add chopped onion, and stir to keep from sticking.
- Sauté onions several minutes; add garlic, chili powder, and chilies; sauté further 1 minute
- Add diced tomatoes, undrained, and adobo sauce.
- Add TSP (and water/juice if using); green pepper, celery, and kidney beans.
- Simmer at least 45 minutes.
- Add salt, pepper, and spicy red pepper flakes to taste.
- Serve with sharp cheddar cheese, green onions, sour cream, and crusty bread.
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