Textured Soy Protein (TSP) recipes

4 Mouthwatering Vegan Recipes with Textured Soy Protein (TSP). Add Plant-Based Protein to Your Diet!

1. TSP Veggie Burgers

Ingredients:

• 2 cups TSP

• 1 cup cooked brown rice or quinoa

• 1/4 cup finely chopped onion

• 1/4 cup finely chopped carrots (optional)

• 1 tbsp olive oil

• 1 tsp dried thyme

• 1 tsp garlic powder

• Salt and pepper to taste

• Vegan egg replacer (e.g., flaxseed meal mixed with water) for binding, if desired

Instructions:

1. Soak the TSP in hot water until rehydrated, then drain well.

2. In a large bowl, mix together the hydrated TSP, cooked rice/quinoa, onions, carrots (if using), olive oil, thyme, and garlic powder.

3. Add salt and pepper to taste. If needed for better binding, add vegan egg replacer according to package instructions.

4. Form the mixture into patties.

5. Heat a non-stick pan over medium heat and cook the patties until golden brown on both sides (about 5 minutes per side).

6. Serve with your favorite burger toppings like lettuce, tomato, avocado, and whole-grain buns.

2. TSP Stir-Fry

 

Ingredients:

• 1 cup TSP

• 2 cups mixed vegetables (e.g., broccoli florets, bell peppers, carrots)

• 2 cloves garlic, minced

• 1 tbsp soy sauce or tamari

• 1 tbsp vegetable broth

• 1 tsp sesame oil

• Salt and pepper to taste

Instructions:

1. Soak the TSP in hot water until it's fully hydrated.

2. Drain the rehydrated TSP and set aside.

3. In a wok or large pan, heat the sesame oil over medium-high heat.

4. Add minced garlic and stir-fry for 30 seconds until fragrant.

5. Add mixed vegetables and continue to stir-fry for about 5 minutes until slightly tender.

6. Toss in the hydrated TSP and cook for another 2-3 minutes, stirring frequently.

7. Pour soy sauce or tamari over everything along with vegetable broth, and mix well.

8. Season with salt and pepper if needed.

3. TSP Lasagna

Ingredients:

• 1 cup TSP

• 1 package lasagna noodles (vegan or no-boil variety)

• 2 cups of your favorite marinara sauce

• 2 cups vegan mozzarella cheese (shredded), for a non-dairy option use nutritional yeast or cashew-based cheeses

• Spinach leaves, lightly steamed and chopped (optional)

Instructions:

1. Soak TSP in hot water until hydrated.

2. Preheat oven to 350°F (175°C).

3. Drain the rehydrated TSP and mix it with marinara sauce for added flavor.

4. In a large baking dish, layer noodles on the bottom then add a thin layer of marinara-TSP mixture followed by vegan cheese.

5. Repeat layers until all ingredients are used up ending with a top layer of noodles covered in vegan cheese.

6. Bake uncovered for about 20-30 minutes until bubbly and hot throughout.

4. TSP Meatballs

Ingredients:

• 1 cup TSP

• 1/4 cup rolled oats (optional, for binding)

• 1/4 cup finely chopped onion

• 2 cloves garlic, minced

• 1 tsp dried oregano

• 1 tbsp soy sauce or tamari

• Salt and pepper to taste

Instructions:

1. Soak the TSP in hot water until hydrated.

2. Drain the hydrated TSP and mix it with oats (if using), onions, garlic, oregano, soy sauce/tamari, salt, and pepper.

3. Form into small meatballs.

4. Heat a pan over medium heat and lightly sauté the meatballs until golden brown on all sides.

5. Alternatively, these can be baked at 375°F (190°C) for about 20 to 25 minutes.

These recipes showcase the versatility of TSP in various dishes while being nutritious and easy to prepare. Enjoy your cooking!

Note:

1 cup = About 250 ml
1/4 cup = About 60 ml/60 grams or a handful
1 teaspoon (tsp) = 5 ml (or around 5 grams if measured by weight)
1 tablespoon (tbsp): Approximately 15 milliliters (ml) or about 15 grams (g), depending on whether it's a liquid or solid ingredient.