TVP or not TVP? That is the question.

I’m always looking for ways to cut my grocery budget and reduce spending. Unfortunately, doing that and still eating healthy can be a challenged since most convenience foods that are less expensive are also less healthy for you. One way I try to reduce our grocery bills while still maintaining our health is to add some meatless meals to our diet. With my husband and 2 boys in the house this can be a challenge. In their minds, if it doesn’t have meat, then it’s not a complete meal. Americans, in general, eat way more protein than the body can digest, so adding meatless meals to our diets is one way to reduce our consumption of proteins and saturated fats. It’s difficult because I love the flavor and texture of meats, as does my family. In my efforts, I have used TVP.

Texture vegetable protein, TVP for short, is a high-fiber, high-protein meat substitute made from soy flour and available in a variety of flavored and unflavored varieties, as well as different sizes, from large chunks to small flakes. Also known as textured soy protein (TSP), TVP is not tofu. It is, however, made from soy. TVP comes from defatted soy flour, which is a by-product of soybean oil, so it is plentiful in supply. Because it is a dehydrated product, TVP needs to be reconstituted in hot water for about ten minutes or in the cooking process before eaten. TVP has a similar texture to ground meat when cooked and TVP works well in dishes such as casseroles, pasta sauces, vegetarian soups and chili. TVP absorbs spices and flavorings well, much like tofu, so it is an extremely versatile staple. I’ve added a half cup dry TVP to broth-based soups, chili or pasta sauce recipes while cooking. It’s also quick to cook and a great source of vegetable protein without all the fat. TVP it makes a great protein-filled addition to many dishes calling for ground meat.

A 43-gram serving of TVP contains 120 calories and 21 grams of protein and hardly any fat. Since it’s so high in protein, it makes a great transition meat substitute. When it’s used to replace part or all of the meat in stews and soups, your family will hardly be able to tell the difference and since you can marinate it in many of the same sauces as meat, it can take on many of meat’s flavors.

Though TVP is much healthier than most meats, it’s still a high-protein processed food. Natural food stores, health food stores and large supermarkets (like Walmart & Meijers) generally carry TVP; check the bulk section if you can’t find it. I hope this helps you in your quest to be fiscally smart and stay healthy. Mangia!

Stacy’s Compromise Chili- this is a “compromise” on my full-fat, all-meat, no beans chili. It’s a great way to introduce kids to TVP. I usually make it with beef because my family likes that flavor better. Just use a really lean ground beef or rinse the beef off in a strainer with water after frying.

1 & ½ cups boiling water
1 cups TVP
1 lbs. ground turkey or beef
1 & ½ cups chopped onions
1 & ½ cups chopped, green pepper
2 teaspoons of garlic, minced
2 teaspoons of vegetable oil
5 oz. of canned, diced tomatoes including liquid
1 & ½ ups tomato sauce, canned
2 oz. canned, green chiles
2 % ½ Tablespoons of chili powder
1 teaspoons of salt
2 teaspoons of jalepeno peppers, minced
1 & ½ quarts of water

In a large bowl, pour boiling water over TVP. Allow to rehydrate while preparing other ingredients.

In an 8 qt. pot, sauté turkey (or beef), onions, peppers, and garlic in oil over medium heat until turkey (or beef) is no longer pink.
Add rehydrated TVP and remaining ingredients. Bring to a boil; reduce heat and simmer uncovered for 45 minutes.

Serve with assorted condiments such as shredded, lowfat chees and sour cream. Makes 12 servings.

One Pot Pasta- a healthier version of “Hamburger Helper”, Italian-style;-) This is very lean, low-fat, low sodium and high fiber, but it is high carbohydrates. You can reduce serving size in half and add a salad for a more balanced meal. Serving size is 2 Cup. Dale and the boys top this meal with Parmesan cheese at the table. I like it with or without the cheese.

1 cup chopped onion
2 cloves of garlic, minced
2 cups of zucchini, sliced in rounds, then rounds cut in quarters
8 oz. mushrooms, cremini or Portobello work great, thinly sliced
28 oz. canned, pureed tomatoes
1 & ¾ cups water
½ cup dry TVP
1 Tablespoon of Italian herb seasoning (or a 1 & ½ teaspoons each of dried Basil & Oregano)
¼ teaspoon of red pepper flakes
½ teaspoon crushed fennel seed or ground fennel (optional)
2 cups of small macaroni or shell pasta
Saute onion, garlic, zucchini and mushrooms in a non-stick skillet sprayed with nonstick spray, until they are barely tender.
Add remaining ingredients. Stir and bring to a boil, then reduce heat, cover and simmer on medium low for 10 minutes or until pasta is tender. Makes 4 servings.

Per serving without cheese: 320 Kcals, 2 g of total fat, 20 g of protein, 60 g of carbohydrates, 6 g of fiber 338 mg sodium, 0 mg cholesterol. (If only serving 1 Cup, reduce these numbers in half.)

TVP Soft Tacos- quick, healthy and easily serves a family of four for 2-3 meals.

1 & ½ cups boiling water
2 cups TVP
1 lbs. lean, ground beef
1 Tablespoon of vegetable oil (I use Enova)
2 cups tomato sauce
1 cup diced, green chiles
1 Tablespoon of chili powder
2 teaspoon minced garlic
½ teaspoon salt
½ teaspoon black pepper

Pour boiling water over TSP. Allow to rehydrate while preparing remainder of the dish.

Saute ground beef until fully cooked. Drain and rinse, removing as much fat as possible. Return to pan and add onion. Saute additional 3-5 minutes. Add rehydrated TVP, tomato sauce, green chiles, chili powder, garlic, salt and pepper. Mix well. Bring mixture to a boil, reduce heat and simmer for 15 minutes.

Use 1/3 cup of taco filling per tortilla, along with ¼ cup of shredded lettuce and 2 Tablespoons each of fresh, chopped tomatoes and low-fat, shredded cheese. Guacamole, fat-free sour cream and salsa also make great additions. Makes 24 tacos.


Per taco: 149 total Kcals, 10 g of protein, 15 g of carbohydrates, 5 g of fat, 16 mg cholesterol, 560 mg sodium, 1.5 g of fiber