Meatless sloppy Joes: Textured vegetable protein a strong meat substitute
More people are considering plant-based diets for lots of good reasons — health, environmental, religious or animal welfare. If you're eliminating meat from your diet, it will be important to still obtain all necessary nutrients and carefully consider plant-based sources of protein.
One of our favorites is textured vegetable protein (TVP). It’s easy-to-store, easy-to-use and easy on your budget. Consider that five ounces of TVP can replace one pound of ground beef.
TVP is usually made from soybeans, although it can be produced from other grains or seeds. When it’s made from soy flour, the flour is de-fatted and the soybean oil is extracted.
It is fat-free, cholesterol-free and high in fiber. TVP has about two-thirds the protein of meat, plus, it contains nutrients such as potassium, which helps your body maintain a normal blood pressure. It also provides copper, a mineral that plays an important role in making hemoglobin and producing energy in all the cells of the body.
As a dry product, TVP has a long shelf life. When it’s cooked with liquid, the TVP rehydrates and quickly absorbs flavors. Because TVP has little taste by itself, we’ve included several spices to ensure these vegetarian sloppy joes are just as satisfying and tasty as the meat version.
You’ll recognize some of the classic spices from chili or similar foods. Their warming flavors include garlic, onion, chili powder, cumin and paprika. The savory meaty taste comes from Worcestershire sauce and soy sauce. Please note that Worcestershire sauce does contain anchovies, so it is not vegan. Vegetable broth and tomato sauce provide the liquid needed to rehydrate the TVP. Be aware that after TVP has been rehydrated, it spoils within a few days. So, enjoy any leftovers quickly.
If you were looking for an easy, kid-friendly meal, these vegetarian sloppy joes may be exactly what you needed, and TVP may soon become a staple in your kitchen.
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today's recipe, email HenryFordLiveWell@hfhs.org.
Vegetarian Sloppy Joes
Serves: 4 / Prep time: 15 minutes / Total time: 45 minutes
1 tablespoon olive oil
½ cup diced yellow onion
½ cup diced green pepper
2 cloves garlic, minced
½ teaspoon chili powder
½ teaspoon ground cumin
½ teaspoon paprika
¼ teaspoon black pepper
1 cup low-sodium vegetable broth
15-ounce can of no-salt-added tomato sauce
1 cup textured vegetable protein
1 teaspoon vegan Worcestershire sauce
1 tablespoon lower-sodium soy sauce
2 teaspoons brown sugar
2 teaspoons yellow mustard
4 whole-wheat hamburger buns (1.8 ounces each)
Heat olive oil in a medium-sized skillet over medium heat. Add the onion and sauté for 2 to 3 minutes. Add the green pepper and cook another 2 to 3 minutes. Add the garlic, chili powder, cumin, paprika and black pepper and cook another 2 to 3 minutes. Add the vegetable broth, tomato sauce and textured vegetable protein and stir to combine.
Cover and cook for 10 minutes or until most of the liquid has been absorbed. Add the Worcestershire sauce, soy sauce, brown sugar and mustard and mix to combine. Cook for another 3 to 4 minutes. Divide evenly onto the four hamburger buns.
From Henry Ford LiveWell
295 calories (17% from fat), 5 grams fat (1 gram sat. fat), 42 grams carbohydrates, 11 grams protein, 443 mg sodium, 0 mg cholesterol, 155 mg calcium, 11 grams fiber. Food exchanges: 2 starch, 2 vegetable, 1 fat.
This article originally appeared on Detroit Free Press: Meatless sloppy Joes: Textured vegetable protein a strong meat substitute
