Alternative To Textured Vegetable Protein, Tvp

Textured vegetable protein is a soy product commonly used as a meat substitute or extender or as a boost of protein in a variety of dishes. If you don't like or can't find TVP, seitan, tempeh and tofu are alternative popular protein-rich meat substitutes. Each has its own unique flavor, texture and uses.

Textured Vegetable Protein

Textured vegetable protein, also known as texturized vegetable protein or TVP, is usually made from soy flour from which the oil has been extracted. The flour is processed into dry chunks or pellets or used as an ingredient in vegetarian meat substitutes like meatless sausages or burgers. TVP can be purchased plain or flavored and and used in place of meat in many recipes. Although its nutritional value may vary between products, one-half cup of TVP contains about 126 calories, 25 g of protein and 8 g of fiber.

Seitan

Seitan is a wheat gluten product frequently used as a meat substitute in Asian cuisine. It is high-protein and low-fat, with about 20 g of protein and only 1.5 g of fat per 3 oz. serving. Although it is traditionally simmered in a broth of soy sauce, garlic, ginger and seaweed for flavor, seitan easily adopts any flavors added to it. It can be prepared from commercially available dried mixes or purchased in the refrigerated section of many health food stores and used in place of meat in most recipes.

Tempeh

Tempeh is made from whole soybeans combined with a fermented soybean starter and formed into a cake. It has a unique, nutty flavor and texture and can be sliced or cut into chunks, fried or sautéed, and used as a meat substitute or sandwich filling. It is an excellent protein source, with almost 31 g of protein per one-cup serving. A cup of tempeh also offers 184 mg of calcium, 4.5 g of iron, 442 mg of phosphorus, 684 g of potassium and 40 mcg of folate.

Tofu

Probably the best-known of the vegetable-based protein sources, tofu is made from the curds of heated soy milk pressed into blocks. It can be cut into chunks and steamed, baked or fried. Although tofu is relatively bland, it readily absorbs most flavorings and marinades. It is also frequently pureed into salad dressings and sauces. One 79 g serving contains 77 calories, almost 8 g of protein, 1 g of dietary fiber, 61 mg of calcium and 29 IU of vitamin A. Tofu is widely available at most grocery and health food stores.