Delicious TVP Recipes That Will Make You A Convert!

Ingredients

• 2 cups Vegetable Broth (low‑sodium, for rehydrating TVP)
• 2 cups Textured Vegetable Protein (TVP) (dry, soy‑based protein granules)
• 1 packet Taco Seasoning Packet (approximately 2 tbsp; choose a brand without added sugar if desired)
• 1 can Black Beans, canned (15‑oz, drained and rinsed)
• 1 cup Corn kernels (frozen or canned, drained)
• 1 can Petite Diced Tomatoes (14.5‑oz, undrained)
• 2 cups Cooked Rice (any variety; leftover rice works best)
• 2 tablespoons Fresh Cilantro (chopped, for garnish)
• 1 tablespoon Olive Oil (optional, for crisping TVP)

Instructions

1. Heat Broth

   In a saucepan, bring 2 cups of vegetable broth to a gentle boil.

   Time: PT5M

2. Rehydrate TVP

   Remove the broth from heat, add 2 cups of dry TVP, stir, and let sit for 15 minutes until fully absorbed.

   Time: PT15M

3. Drain TVP

   Transfer the hydrated TVP to a colander and press with the back of a spoon to squeeze out excess liquid; set aside.

   Time: PT2M

4. Sauté TVP

   Heat 1 tbsp olive oil (or dry‑sauté) in a skillet over medium heat. Add the drained TVP, sprinkle the taco seasoning packet, and stir‑fry for 5‑6 minutes until lightly browned.

   Time: PT6M

   Temperature: Medium heat

5. Add Beans and Corn

   Stir in the drained black beans and corn kernels; cook for another 2 minutes to heat through.

   Time: PT2M

   Temperature: Medium heat

6. Combine Tomatoes and Rice

   Add the can of petite diced tomatoes (with juices) and 2 cups cooked rice. Mix well and let the mixture simmer for 3 minutes to meld flavors.

   Time: PT3M

   Temperature: Medium heat

7. Finish and Serve

   Transfer the casserole to a serving dish, sprinkle chopped cilantro on top, and serve hot.

   Time: PT2M

Nutrition Facts

Calories

350

Protein

22 g

Carbohydrates

45 g

Fat

7 g

Fiber

9 g