Texturized Soy Protein: A Vegetarian Staple

By Deborah Mitchell

Whenever I give a talk on vegetarianism, few questions stimulate a more puzzled or "blank look" response than "How many of you can tell me what textured soy protein is?" or "How many of you use textured soy protein?" I must admit that for many years I, too, was unaware of this versatlle, nutritious, and easy to prepare vegetarian food. Now, it's always in my pantry, and I consider it to be a staple of a vegetarian lifestyle.

Textured soy protein (TSP) is also known as TVP (texturized vegetable protein), which is the trade name owned by Archer Daniels Midland, producers of TSP/TVP. You may also see it referred to as "textured soy flour" and "hydrolized vegetable protein." No matter what you call it, TSP consists of defatted soy flour, which is made by dehulling and cracking soy beans and then treating the beans with a solvent, such as hexane, which removes the oil in the seeds. The beans are then steamed to remove any remaining solvent and compounds in raw soy beans that make them bitter.

The resulting mixture is dried, ground, and sifted to make flour. The flour is then processed through a machine called an extruder, which allows it to be made into dehydrated granules or chunks. When you rehydrate TSP with boiling water, broth, or other liquid for about 5 to 10 minutes, the granules take on a texture similar to ground beef, while rehydrated chunks assume the consistency of stew meat. TSP is also available in flakes and slices. One cup of granulated TVP, when rehydrated, makes the equivalent of about 1 pound of ground beef. Although the production and rehydration processes of TSP may not excite you, a list of its star qualities will.   It's a super source of protein and other nutrients: one-half cup of prepared TSP contains 24 grams of protein, 12 grams of carbohydrates, 160 calories, only 0.2 grams of fat, and no cholesterol. These values may vary slightly depending on the brand and form of TSP you buy.

t's also a good source of fiber, potassium, and calcium, and it's low in sodium. Some brands are fortified with vitamins, including vitamin B12. Check the labels.    It's a meat substitute that has the texture of meat. Although this isn't a positive feature for everyone, some people, especially those who are making the transition to a veggie lifestyle, consider this to be a big selling point.

It's dehydrated, so it's easy to store and has a very long shelf life. It's also chameleon-like -- it takes on the flavor of whatever it's cooked in. Or, if you prefer, you can buy it in flavors--beef, chicken, pork, sausage--ready to add to your favorite recipe. (Some flavored brands may contain animal products, so check the labels before you buy.)

It's the perfect food to take on camping and hiking trips--it's light, tasty, nutritious, and easy to prepare.· Use it in your favorite recipes and fool your carnivorous friends. (See recipes below).  Rehydrated TSP freezes well, either alone or in a prepared recipe, such as chili, pasta sauce with TSP, veggie meatloaf, lasagna, sloppy joes, and casseroles.

Where To Get TSP  

Depending on where you live, your supply of TSP may be as close as your mainstream supermarket shelf; or you may find this tasty treat in your food cooperative or natural foods store. When all else fails, try mail order and the Internet. Some brand names to look for include Archer Daniels Midland, Bob's Red Mill Natural Foods, So Soya, and Lumen Foods. For a detailed list of more than two dozen manufacturers of TSP, see www.soyfoods.com/cgi-bin/soyfoods.pl#3; also try www.bulkfoods.com   

Let's Get Cookin'

 Okay, you've bought the TSP; now what do you do? You can keep dehydrated TSP for up to six months if you store it in a tightly closed container at room temperature or refrigerate it. Once you have rehydrated TSP, you must keep it refrigerated and use it within three to four days.

Most recipes tell you to rehydrate TSP before using it, unless it is going into a sauce or soup. When rehydrating granules, pour 7/8 cup of boiling water or other liquid over the granules (or the amount specified in your recipe) and allow the mixture to sit for several minutes. If you are rehydrating chunks, add the chunks to the boiling liquid and allow the mixture to simmer for a few minutes before using them. To speed up rehydration, you can add about a half-teaspoon of lemon juice or vinegar for each 7/8 cup of liquid.

Now get cooking!

Alphabet Vegetable Soup

Serves 4-6

1 cup chopped onion

2 Tbs olive oil

6 cups hot water

1 cup TVP granules or flakes

1 cup tiny alphabet pasta

1 tsp salt

1 10-oz package frozen mixed vegetables

1/4 cup nutritional yeast flakes

In a large pan, heat the onion and oil. When the onion is soft, add the remaining ingredients except for the yeast. Bring the soup to a boil and cook for 10-15 minutes. Stir in the yeast, mix well, and serve.

Pepper Stir-Fry

Serves 3-4

1 cup TSP chunks

1 cup hot water

1 Tbs ketchup

2 Tbs tamari

1 medium onion, sliced in wedges

1 green pepper, cut in one-inch slices

1 red pepper, cut in one-inch slices

1 cup mushrooms, sliced

1 can water chestnuts, drained

2 Tbs sesame oil

1 clove garlic, minced

1 Tbs minced ginger

1/2 cup vegetable broth

Mix together the TSP, hot water, ketchup, and 1 Tbs tamari and simmer on the stove for 20 minutes. Heat the sesame oil, garlic, and ginger in a large wok for about one minute, then add the onion, peppers, water chestnuts, and mushrooms. Stir-fry for 5 to 10 minutes. Stir in the TSP and add the broth and 1 Tbs tamari. Stir until thoroughly mixed and serve with rice or noodles.