Plant-Based Protein – Live Laugh Love Do

Exploring Plant-Based Protein Options

admin — Wed, 12 Nov 2025 16:11:43 +0000

As the shift towards healthier eating habits continues to grow, understanding the impact of plant-based proteins has never been more relevant. These nutritional powerhouses offer not only health benefits but also align with ethical and environmental concerns. How can incorporating them into your diet enhance your lifestyle?

What You Will Learn

Plant-based proteins are derived from sources like legumes, nuts, seeds, and grains, providing essential amino acids without harmful fats.
Incorporating plant-based proteins can reduce the risk of chronic diseases while promoting a healthier lifestyle.
The plant-based protein market is rapidly expanding, driven by growing consumer interest in health, sustainability, and ethical eating.
Future innovations may include novel protein sources and products tailored to individual dietary needs and preferences.

Understanding Plant-Based Protein: An Overview

When we talk about plant-based protein, we’re diving into a world of nutrition that is not only beneficial for our bodies but also for the planet! Plant-based proteins come from various sources like legumes, nuts, seeds, and grains. More than just a trend, understanding what plant-based proteins are and why they matter can help us make healthier dietary choices.

This protein type is essential, especially as more people are shifting away from animal products. It’s critical to recognize that plant-based proteins offer all the necessary amino acids that our bodies need for optimal function, minus the saturated fats often found in animal proteins!

What is Plant-Based Protein and Why It Matters?

Plant-based protein refers to protein derived from plants, which can include a wide variety of sources. For many, the shift to plant-based proteins is not just about health, but also about environmental and ethical considerations. By choosing plant-based options, we can significantly reduce our carbon footprint and promote sustainability.

Rich in fiber and essential nutrients
Lower in calories and fat compared to animal proteins
Helps reduce the risk of chronic diseases

Adopting these proteins into our diets can lead to a healthier lifestyle. Plus, they’re versatile and can easily be incorporated into many meals, making them a fantastic choice for both casual eaters and culinary enthusiasts!

The Growing Market for Plant-Based Proteins

The plant-based protein market has seen remarkable growth in recent years. With an increasing number of individuals seeking healthier lifestyles, the demand for these products is skyrocketing! From meat alternatives to protein-packed snacks, the options seem endless. For a deeper dive into market trends, refer to the State of the Industry Report on Plant-based Foods.

Increased awareness about health and nutrition
Rise of vegan and vegetarian diets
Growing interest in sustainability and ethical eating

As we observe these trends, it’s fascinating to see how brands are innovating to meet consumer demands. This growth not only reflects our changing eating habits but also our desire to make more informed choices about the foods we consume.

We Want to Hear From You!

What aspect of plant-based proteins interests you the most? Is it the health benefits, environmental impact, or culinary versatility? Share your thoughts below:

Making Informed Choices: The Future of Plant-Based Protein

As we look ahead, the plant-based protein industry is set to evolve in exciting ways. Innovations in food technology, sustainable farming, and consumer preferences are all driving forces that are reshaping this market. People are increasingly interested in food that not only satisfies their hunger but also aligns with their values and health goals. So, what’s next for plant-based proteins?

We can expect to see a surge in products that cater to diverse tastes and dietary needs. From ready-to-eat meals to convenient protein snacks, the future is bright. Plus, advancements in plant-based protein extraction will likely enhance the flavors and textures we have come to love—or sometimes struggle with—today. For more information on the market’s future, you can read this analysis on the plant-based food market.

What’s Next for the Plant-Based Protein Industry?

The plant-based protein market is indeed expanding, and several key trends are leading the way. Here are some anticipated developments:

Innovative Ingredients: Expect to see new sources of protein, such as algae and insects being explored.
Enhanced Nutritional Profiles: Brands are focused on fortifying products with essential vitamins and minerals.
Consumer-Centric Products: Personalized nutrition is on the rise; expect more tailored protein solutions.
Environmental Considerations: Sustainable practices will continue to drive purchasing decisions.

These trends indicate a future where plant-based proteins are not just an alternative, but a staple in many diets. As consumers become more health-conscious and environmentally aware, the market will respond accordingly.

Frequently Asked Questions About Plant-Based Proteins

What are plant-based proteins?

Healthy Chai Latte Protein Donuts

admin — Sun, 10 Aug 2025 22:32:52 +0000

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These healthy chai latte protein donuts are soft, fluffy, and packed with warm spices and plant-based protein. Gluten-free, naturally sweetened, and perfect for breakfast, snacks, or dessert.

If you’ve ever wished your morning chai latte could magically turn into a donut you can eat for breakfast, snack time, or post-workout, today is your lucky day. These Healthy Chai Latte Protein Donuts combine the warm, aromatic spices of chai with a soft, cakey texture and a boost of plant-based protein. They’re refined sugar-free, gluten-free, and can be made dairy-free, so you can enjoy all the cozy vibes without the crash.

Made with True Nutrition Chai Latte Pea Protein powder (use code healthyhelper to save), almond flour, oat flour, and a blend of cinnamon, ginger, cardamom, and nutmeg, these donuts are basically fall in a bite. They’re sweetened naturally with fruit and finished with a creamy vanilla cinnamon frosting that feels decadent but is secretly packed with protein.

Perfect for meal prep, these donuts stay moist for days and make the perfect grab-and-go breakfast, mid-afternoon pick-me-up, or healthy dessert. They’re also oven-baked, not fried, so you can snack happily without that greasy, heavy feeling.

Why You’ll Love These Healthy Chai Latte Protein Donuts

High in protein thanks to pea protein powder and Greek yogurt
Gluten-free & dairy-free options for every lifestyle
Easy to make in under 30 minutes
Full of warming chai spices for a comforting flavor boost
Naturally sweetened with applesauce

Healthy Chai Latte Protein Donuts with Homemade Vanilla Cinnamon Frosting

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Author: Healthy Helper
Prep Time: 10 minutes
Cook Time: 12 minutes
Total Time: 22 minutes
Yield: 12 donuts
Diet: Gluten Free

For the Donuts:

For the Vanilla Cinnamon Frosting:

1/2 cup Greek yogurt (or dairy-free yogurt for a vegan option)
1 scoop True Nutrition Vanilla Pea Protein powder
1/2 tsp ground cinnamon
1–2 tbsp unsweetened almond milk (as needed for consistency)
1 tsp vanilla extract
Optional: Stevia or monk fruit sweetener to taste

Instructions

For the Donuts:

Preheat the Oven: Preheat your oven to 350°F (175°C). Grease a donut pan with a little coconut oil or non-stick spray.
Mix Dry Ingredients: In a large mixing bowl, combine the almond flour, oat flour, True Nutrition Chai Latte Pea Protein powder, baking powder, baking soda, cinnamon, ginger, cardamom, nutmeg, and salt. Whisk together until well mixed.
Mix Wet Ingredients: In another bowl, whisk together the eggs, applesauce, almond milk, melted coconut oil, and vanilla extract until smooth.
Combine: Pour the wet ingredients into the dry ingredients and stir until just combined. Be careful not to overmix.
Fill the Donut Pan: Spoon the batter into the greased donut pan, filling each mold about 3/4 full.
Bake: Bake for 12-15 minutes, or until a toothpick inserted into the center of a donut comes out clean. Allow the donuts to cool in the pan for a few minutes before transferring them to a wire rack to cool completely.

For the Vanilla Cinnamon Frosting:

Prepare the Frosting: In a small bowl, combine the Greek yogurt, True Nutrition Vanilla Pea Protein powder, cinnamon, and vanilla extract. Add almond milk a little at a time until you reach your desired consistency.
Sweeten (Optional): If you prefer a sweeter frosting, add a few drops of Stevia or a pinch of monk fruit sweetener to taste.
Frost the Donuts: Once the donuts are completely cooled, spread a generous layer of the vanilla cinnamon frosting on top of each one.

Tips for the Best Protein Donuts

Don’t overmix the batter; this keeps the texture light and fluffy.
Use a piping bag (or zip-top bag with the corner snipped off) to fill the donut molds neatly.
Let the donuts cool completely before frosting so the topping stays put.

Nutrition Facts (per donut, recipe makes 12):

Calories: 92
Protein: 9g
Carbohydrates: 7g
Fat: 3g

If you’re looking for a healthier baked good that fuels your day, these chai-spiced protein donuts are it. Pair one with a cup of coffee or tea, and you’ve got a match made in autumn heaven, any time of year.

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Healthy Vegan Lentil Sloppy Joes

admin — Sat, 26 Jul 2025 05:46:56 +0000

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These Vegan Sloppy Joes are the ultimate plant-based comfort food, saucy, satisfying, and made with lentils, veggies, and Yo Mama’s No Sugar Added Ketchup. A healthy, high-protein meal that’s perfect for Meatless Monday or easy weeknight dinners.

If you’re craving comfort food but want to keep it clean, these Vegan Sloppy Joes are the answer. They’re everything I love in a weeknight meal: fast, flavorful, filling, and packed with whole food ingredients.

Instead of ground beef, I use hearty green or brown lentils to bring the protein, fiber, and that perfect texture. The sauce? A sweet, smoky, tangy blend that leans on Yo Mama’s No Sugar Added Ketchup to keep things refined sugar-free (and yes, you can use my code HEALTHYHELPER for 30% off). This recipe satisfies all the nostalgic vibes of a classic Sloppy Joe, with none of the processed junk.

Why You’ll Love This Recipe

It’s naturally vegan and easy to make gluten-free
The lentils are super filling and a great source of plant-based protein
The flavor is sweet, smoky, and bold without being overpowering
Leftovers taste even better the next day
It’s perfect for meal prep or feeding a crowd on a budget

How to Make Healthy Vegan Lentil Sloppy Joes

Healthy Vegan Lentil Sloppy Joes [no added sugar + gluten-free]

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Author: Healthy Helper
Prep Time: 10
Cook Time: 30
Total Time: 40 minutes
Yield: 4-6 servings
Diet: Vegan

1 cup dried green or brown lentils, rinsed and drained
1½ cups vegetable broth (or water)
2 tablespoons olive oil
1 small onion, finely chopped
1 bell pepper (red or green), finely chopped
2 cloves garlic, minced
1 cup Yo Mama’s No Sugar Added Ketchup (use code HEALTHYHELPER for 30% off!)
1 tablespoon apple cider vinegar
1 tablespoon date syrup (or maple syrup or agave nectar)
1 tablespoon vegan Worcestershire sauce
1 teaspoon smoked paprika
½ teaspoon ground cumin
½ teaspoon dried oregano
Salt and pepper, to taste
Whole wheat burger buns, keto buns, or preferred buns, for serving

Instructions

Cook the Lentils: In a medium saucepan, combine lentils and vegetable broth (or water). Bring to a boil, then reduce heat and simmer for about 20 minutes, or until lentils are tender. Drain any excess liquid and set aside.
Sauté the Vegetables: In a large skillet, heat olive oil over medium heat. Add chopped onion and bell pepper and cook for about 5 minutes, until soft and translucent. Add garlic and cook for 1–2 minutes more, until fragrant.
Make the Sloppy Joe Mixture: Add the cooked lentils to the skillet with the vegetables. Stir in ketchup, apple cider vinegar, date syrup, Worcestershire sauce, smoked paprika, cumin, and oregano. Mix well to combine.
Simmer: Let the mixture simmer for 10 minutes, stirring occasionally, until thickened. Season with salt and pepper to taste.
Serve: Spoon the mixture onto toasted burger buns and serve hot. Enjoy with a side of sweet potato fries, salad, or pickles.

Tips for Perfect Vegan Lentil Sloppy Joes

For extra heat, add hot sauce or red pepper flakes
Don’t skip the simmer step—it makes a big difference in flavor
This also makes an amazing sloppy joe bowl served over rice or quinoa
Double the batch and freeze half for a quick future meal

These Sloppy Joes are seriously one of my favorite vegan meals. They’re nostalgic, comforting, and totally satisfying—without any of the heaviness. Whether you’re cooking for plant-based skeptics or just want something different for dinner, I promise this recipe delivers.

And if you haven’t tried Yo Mama’s No Sugar Added Ketchup yet, now’s the time. It brings the sweet-tangy flavor without the junk. Use code HEALTHYHELPER for 30% off when you grab a bottle.

More Vegan Recipes You’ll Love

If you enjoyed this recipe, be sure to check out some of my other delicious vegan dishes:

Copycat Erewhon White Bean and Kale Salad

Hickory BBQ Roasted Sheet Pan Vegetables

Perfect Air-Fried Sweet Potato Fries

Vegan Million Dollar Spaghetti

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Baked Curried Tofu Cubes | The Full Helping

admin — Mon, 07 Jul 2025 14:24:43 +0000

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These baked curried tofu cubes are seasoned with a marinade of garlic powder, curry powder, and a generous amount of freshly squeezed lemon juice. They’re nicely spiced and surprisingly tangy! I like to use super firm tofu for its density and substance.

There’s truly no more useful recipe to meal prep than a good, versatile protein. These savory, tangy baked curried tofu cubes have become one of my favorites.

In my meal prep cookbook The Vegan Week, there’s an entire chapter devoted to proteins. I wrote in the intro to that chapter that “I’ve learned to make plant proteins the backbone of my meals.”

This wasn’t always the case. I’ve always been able to include the other two macronutrients—carbohydrates and fats—into my meals effortlessly.

Selecting and preparing a plant protein source, however, was less intuitive. This is probably because I’d grown up eating carbohydrates and fats (grains, olive oil, nuts, etc.), whereas I hadn’t grown up eating tofu, tempeh, seitan, or even many beans.

The RD in me understood that all three macronutrients are key players in balanced meals. Over time, I trained myself to make sure that each homemade breakfast, lunch, and dinner plate would include a quality protein. This is still a guiding principle when I menu plan.

Within the world of plant proteins, tofu is a favorite; I love its ability to soak up flavor, its range of shape and texture.

Balsamic tofu cubes and teriyaki tofu cubes are already staples in my home. Recently, I wondered if I might mix things up a little, with a new marinade or spice blend.

These baked curried tofu cubes were what I came up with. There are a few dishes that I imagined adding them to from the start: tandoori cauliflower bowls, creamy curried quinoa, or spiced potatoes, lentils and peas.

But I’ve found that the cubes are useful in many other ways; I love putting them into pita pockets along with sautéed spinach or roasted broccoli. And they can give a lively boost to an otherwise simple bowl of rice and beans.

The cubes even make a good savory snack.

A gently spiced—and very tangy—marinade

The flavor profile of these curried tofu cubes is a good example of a happy culinary accident.

While I intended for the recipe to be seasoned with curry powder, I didn’t intend for it to be as citrus-forward as it is.

Thinking back to the paneer-inspired baked tofu that I included in my book Power Plates, I added lemon for acidity. When my first batch emerged from the oven, they were a lot more tangy than I thought they’d be, and I worried that I’d overdone it.

I decided that I really liked the lemony flavor, even though it hadn’t planned on it. It keeps the tofu cubes lifted and brought, with a nice contrast to the earthiness of their spices.

If you don’t love tangy flavors, you can reduce the four tablespoons of lemon juice to three.

As for the spices, most spice blends labeled “curry powder” in the US are similar to the curry powder that were concocted by British colonizers in the 18th and 19th centuries. Typically, this type of curry powder contains some mix of turmeric, coriander, cinnamon, cumin, fenugreek, black pepper, and cardamom.

Curry powder can have heat, but it’s usually less hot than madras curry or vindaloo curry powders. (For more explanation and history, this article is helpful.)

In my kitchen, I like to use the Burlap and Barrel “curry,” and I also like Simply Organic’s curry powder. You can choose a blend with more heat, if you like.

If you have garam masala at home, rather than a curry powder, that blend will work well in the recipe.

Baking tofu

There are of course so many ways to prepare tofu: sautéing, scrambling, frying, and more. But my favorite preparation method has always been baking.

Unless I’m making a pudding, sauce, or soup, I like for my tofu to be nice and firm. I’m not a huge fan of the crispy-style tofu that involves dredging in cornstarch; I find that texture to be unpleasantly rough and sponge-like.

Over the years I’ve found that oven-baking can preserve tofu’s firmness and density, give its edges a hint of crispness, and help to lock in flavor. This is the kind of tofu that I love to eat.

Baked tofu can be prepared in slabs, slices, or cubes. As far as types of tofu go, firm, extra firm, and super firm tofu are all appropriate for oven baking.

Super firm is just what it sounds like: an especially solid and dense type of tofu. This variety of tofu has become popular relatively recently. Its compressed texture amounts to high protein content.

Super firm is now one of the tofu varieties that I cook with most often. It’s always what I reach for when I make smoky tofu or my lemon marinated baked tofu, and I think that it works especially well for these baked curried tofu cubes.

If you can’t find super firm tofu, that’s no problem. Extra firm tofu, which is pretty easy to source, will also work well for the recipe.

How to make baked curried tofu cubes

In addition to being lemony, salty, and spiced, these curried tofu cubes are easy to make.

Like most of my baked tofu recipes, this one benefits from planning. The cubes will develop more flavor with a longer marinade. If you can remember to marinate them overnight, that’s ideal, though a minimum of four hours will do the trick.

Step one: whisk together the marinade

The marinade is a pretty straightforward mixture of freshly squeezed lemon (or lemon + lime) juice, avocado oil, garlic powder, curry powder, and salt.

If you’re wondering why I use the garlic powder, rather than minced garlic, it’s a few reasons. For one thing, powdered garlic whisks really easily into marinades. It’s something I always have in my pantry, whether I have a fresh bulb of garlic or not.

And finally, the powder stands up well to a hot oven, whereas minced garlic can easily burn when it’s used in a marinade like this one.

Whisk the marinade ingredients together well before pouring them over your cubed tofu pieces.

Step two: marinate the tofu

The super firm tofu for this recipe should be cut into 3/4-inch / 2.5-cm cubes.

After this, I recommend arranging them in a single layer (or as close to a single layer as you can) in a larger, flat storage container with a lid.

For this recipe, I like tofu cubes that are about 1 3/4 inches, or 2 1/2 centimeters.

Arranging your tofu cubes and marinade in an airtight storage container will allow you disperse the marinade and store them with ease.

Pour the marinade over the cubes, cover the container with its airtight lid, and give it a gentle shake to disperse the marinade.

You can marinate the tofu for as few as four hours or up to overnight. The longer the better.

I recommend shaking the container gently at least once during the marinating time, to ensure that the curried tofu cubes are soaking up seasoning evenly.

Step 3: bake

Finally, it’s baking time.

I recommend lining your baking pan with parchment or foil. Transfer the tofu pieces to the baking sheet, but don’t toss the marinade: you’ll need it for basting the cubes halfway through roasting.

Transfer the baking pan to a 400°F / 200°C oven. Bake the curried tofu cubes for twelve minutes, then remove the pan from the oven.

Use a basting brush to brush the cubes gently, flip them, then brush the other side.

Basting the curried tofu cubes during baking helps to distribute and deepen their flavor.

Return the sheet to the oven. Bake the cubes for another 7-10 minutes, or until they’re lightly browning and crisping at their edges.

That’s it! Plant protein, ready to enjoy however you like for days to come.

Meal prep and storage

If you don’t use your curried tofu cubes in a recipe right away, then you can store them for up to five days in an airtight container in the fridge. The tofu can also be frozen for up to six weeks, then defrosted overnight in the fridge before reheating.

The tofu cubes can be enjoyed soon after baking, but they’re also good for storing and freezing. They’re an ideal basic protein to prepare and use in various ways all week.

Prep Time: 4 hours 15 minutes

Cook Time: 20 minutes

Total Time: 4 hours 35 minutes

Yields: 4 servings

1 block super firm tofu, cut into 3/4-inch / 2.5cm cubes (1 lb / 455g)
4 tablespoons freshly squeezed lemon juice (or 2 tablespoons freshly squeezed lime juice + 2 tablespoons freshly squeezed lemon juice; 60 mL)
1 1/2 tablespoons avocado oil
1/4 teaspoon garlic powder
2 teaspoons mild curry powder of choice (substitute a hot variety or an equal amount of garam masala if desired)
1/2 teaspoon fine salt
1/4 teaspoon freshly grated black pepper

Transfer the tofu to a wide airtight storage container, preferably in a single layer. Whisk the lemon (or lemon + lime) juice, oil, garlic powder, curry powder, and salt together, then pour this mixture over the tofu. Cover the container and shake gently to disperse the marinade. Transfer the tofu to the fridge. Allow the tofu to marinate for at least 4 hours or up to 24. If possible, gently shake the tofu again at one point during its marinating time, so that the cubes marinate evenly.
Line a baking sheet with parchment or foil. Preheat the oven to 400°F / 200°C. Transfer the tofu pieces to the baking sheet, reserving the marinade. Transfer the sheet to the oven. Bake the tofu for 12 minutes. Remove the sheet from the oven. Use a basting brush to gently brush the cubes with more of the reserved marinade, then flip or stir the cubes, so that they don’t only cook on one side the entire time. Brush the other side (now the top side) of the cubes. Return the sheet to the oven. Bake the cubes for another 7-10 minutes, or until the curried tofu cubes are lightly browning and crisping at their edges.
Serve the tofu or store for up to 5 days in an airtight container in the fridge. The tofu can also be frozen for up to 6 weeks, then defrosted overnight in the fridge before reheating. Enjoy!

In addition to being flavorful and nutrient-dense, the cubes have a sunny golden color that can uplift many a meal.

I find that recipes for vegan basics, like this one, are the ones that give back the most over time. I hope you’ll agree!

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Meaty Vegan Bolognese with TVP (No Lentils)

admin — Tue, 27 May 2025 15:29:35 +0000

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This meaty vegan Bolognese sauce uses TVP, rather than lentils or mushrooms, for authentic texture and a big boost of plant protein! The sauce is also made with onion, carrot, celery, strained tomatoes, and a touch of cashew cream. This Bolognese is less tomato-driven than many others, so it’s not overly acidic, and you’ll truly taste its vegetables.

As a pasta lover who is also a longtime plant-based eater, I’ve experimented with many vegan Bolognese recipes.

This vegan Bolognese with TVP is my favorite. It’s hearty, affordable to make, and so very tasty.

What makes the sauce special is that it’s got an authentically “meaty” texture. Similar to traditional Bolognese, it’s also rich in protein.

Both of these features are thanks to the use of TVP, or texturized vegetable protein. TVP is a versatile, inexpensive, and nutritious ingredient made from soy beans.

Once you start cooking with TVP, you’ll quickly find that it’s a perfect addition to plant-based tacos, stir fries, chili recipes, and more.

But let’s start with vegan Bolognese—a quintessential comfort food dish.

A more authentic Bolognese

When I set out to test a recipe, I usually discover that I knew less about it than I thought I did. Bolognese is a perfect example of this.

In my mind, Bolognese was a thick tomato sauce with meat. I suspected there might be a difference between Bolognese and ragù, but I didn’t know what it was. Nor was I confident about the distinction between Bolognese vs. an Italian American meat sauce.

Here’s what I was right about: Bolognese is a meat sauce, and it often incorporates tomatoes.

My first misconception was in thinking that Bolognese is supposed to be as tomato-forward as Italian American meat sauce.

Bolognese isn’t marinara sauce with ground meat added. In fact, it’s closer to the other way around. Some recipes call only for a couple tablespoons of tomato paste.

I was also surprised—and glad!—to learn that Bolognese often incorporates milk, or cream.

I love a creamy pasta sauce. Creamy vegan mushroom pasta, light and creamy vegan zucchini pasta, and creamy 8-ingredient vegan pumpkin pasta are all staple recipes in my home.

In the category of pasta that’s both meaty and creamy, my creamy vegan skillet lasagna is a forever favorite. This bolognese recipe is a close relative.

Bolognese vs. Ragù

How is Bolognese different from ragù?

It isn’t, actually. Bolognese is a type of ragù. Ragù is a meat-based sauce that can take on many regional variations, including different types of proteins.

Ragù alla Bolognese refers to a ragù that’s named after the city of Bologna (whether or not it actually originated there).

Ragù alla Bolognese begins with a sautéed mixture of carrot, onion, and celery, to which meat is added. Tomatoes can be involved, but they don’t strictly have to be. Dairy is usually stirred in toward the end of simmering.

Vegan Bolognese is highly non-traditional in that it excludes meat. But I tried to make this one more authentic than versions I’ve tried in the past.

The vegetables are prominent. All-purpose vegan cashew cream adds a lovely, light creaminess.

And while you won’t find any beef here, you will find a plant protein that’s notable for its meaty texture.

For the love of TVP

TVP belongs in a category of what I think of as “old school” vegan ingredients. I’d put seitan, soy curls, Tofurky, and even nutritional yeast into the same group.

It’s not that these foods are obsolete. On the contrary, they’re all available and as useful as ever.

But these are ingredients that existed before vegan meats and vegan cheeses had gotten high-tech. If you’ve been vegan for a long time, you can probably remember cooking with them before grocery store shelves were full of vegan protein options.

TVP is a protein that comes from soybeans. Specifically, it’s made when roasted soybeans are ground into flour, defatted, and then dried.

You can purchase TVP online or in most health food stores. Unprepared, it’ll look dry and crumbly; I think it resembles bulgur wheat.

After you rehydrate the TVP in hot liquid, like water or broth, it will more closely resemble ground meat.

I say “closely” because TVP won’t fool an unsuspecting meat eater. It’s not as realistic as, say, Impossible Ground Beef.

Once cooked, however, TVP does have a pleasantly chewy texture, which I’d describe as “meaty.”

So many vegan Bolognese recipes call for lentils. I love a lentil, but lentil-enriched pasta sauce doesn’t strike me as being meaty, even if it’s delicious.

Some longterm plant-based eaters come to dislike products that are realistically meat-like. I understand this, but I don’t relate. I crave meaty textures, and mushrooms don’t always cut it!

This recipe will help you get closer to a true meat sauce in your kitchen. And it will allow you to do that without spending lots of money on store-bought vegan meats.

TVP nutrition

In addition to being inexpensive, versatile, and having a fun texture, TVP has nutrient richness to offer you.

A quarter cup of dry TVP—that’s about half a cup once you’ve rehydrated it—has about ten to twelve grams of protein. This is more than a half cup of beans and about the same as a four ounce serving of tofu.

The same portion of TVP will also provide 10% of your recommended daily allowance (RDA) of iron and 15% of your RDA of potassium.

For those who are mindful of fats in their diets, TVP is virtually a fat free food until you season it.

The same goes for sodium: unlike store-bought vegan meats, which are usually generously seasoned, TVP is naturally low-sodium. You can control the saltiness and flavors however you like.

How to make vegan Bolognese with TVP

Step 1: Reconstitute the TVP

You’ll begin by rehydrating, or reconstituting, your TVP. This is as simple as adding the dry TVP to a bowl, then soaking it in hot water.

Specifically, you’ll use two cups of boiling water for one cup of dry TVP. Pour the water over the vegetable protein, then allow it to soak for ten minutes.

(It’s possible to soak it longer in room-temperature water for the same result, but I prefer to save time with hot liquid.)

Drain the TVP through a fine-mesh strainer, pressing it gently to remove as much moisture as you can.

Once the TVP has been soaked in hot water and drained, it’s ready to season and cook with.

Then set the TVP aside as you cook your vegetable mixture.

Step 2: Sauté your vegetables

Heat some olive oil over medium heat in a large, deep skillet, then add the onion, carrot, and celery.

Onion, carrot, and celery are the sofrito vegetable base that adds texture, flavor, and nutrition to the Bolognese.

You’ll cook the vegetables for 6-7 minutes, or until tender. Deglaze the pan with some wine wine (substitute vegetable broth if wine isn’t for you).

Then, add your flavor base to the skillet: this is tomato paste and Bragg’s liquid aminos or tamari. These additions add umami to the recipe.

Step 3: Add the TVP to the skillet

Add the TVP to the skillet, then sprinkle it with some nutritional yeast. The latter adds savoriness to the Bolognese, along with some added protein.

Tomato paste, Bragg Liquid Aminos or tamari, and nutritional yeast all add umami, or savoriness, to the Bolognese.

Step 4: Add strained tomatoes, then cashew cream

Finally, you’ll stir one and a half cups of strained tomatoes to the skillet.

This isn’t a huge amount, and using strained tomatoes (passata), rather than diced, creates a light effect. You can substitute crushed tomatoes or diced tomatoes for strained if that’s what you have.

Simmer the mixture for three to five minutes, or until it’s bubbly and thick. Finally, stir in three quarters of a cup of cashew cream, the recipe’s creamy component.

Thanks to a deliberate amount of tomato and the cashew cream, the acidity of this vegan Bolognese is less than other tomato-based sauces that I make regularly, such as my 20-minute marinara sauce.

It may be a more suitable option for those who have a hard time with high-acid foods.

At this point, you’ll have a creamy sauce that’s a bright, orange-pink color. It will be quite textured. I think this recipe is probably thicker than a traditional Bolognese would be.

But there’s a time to honor tradition, and a time break the rules.

Step 5: Boil pasta and serve it with the sauce

Finally, boil your pasta of choice. Drain the pasta, then divide it into bowls or onto plates. Top each portion with a generous heap of the vegan Bolognese, and dig in!

Meal prep & storage

You can make a batch of the vegan Bolognese, boil a big pot of pasta, and serve it all right away to friends or family.

Or, you can prepare the sauce, then store or freeze it. You can freeze it in small amounts (freezer cubes or small containers) if that’s best for your meal prep needs.

No matter how you choose to store the sauce, it will keep in an airtight container in the fridge for up to four days or in the freezer for up to six weeks.

Meaty Vegan Bolognese with TVP (No Lentils)

Author – Gena Hamshaw

Prep Time: 15 minutes

Cook Time: 40 minutes

Total Time: 55 minutes

Yields: 4 servings

2 cups water (480 ml)
1 cup TVP (95 g)
2 tablespoons olive oil
1 small yellow onion, finely dice
2 carrots, trimmed, peeled, and finely diced
2 stalks celery, finely diced
1/2 cup dry white wine (120 ml)
2 tablespoons tomato paste (60 g)
1 1/2 tablespoons Bragg Liquid Aminos or tamari
1 tablespoon nutritional yeast
1 1/2 cups strained tomatoes (passata) or crushed tomatoes (355 ml; one 14-ounce / 390g can or carton)
3/4 cup cashew cream (180 ml)
Freshly ground black pepper
8-12 ounces dry pasta of choice
salt

Bring the two cups of water to a boil in the microwave or in a saucepan. Pour the boiling water over the TVP. Allow the TVP to soak for 10 minutes. Drain the TVP through a fine strainer. While it’s straining, use the bottom of a measuring cup to press down on the TVP, helping to remove as much moisture as possible. Set the TVP aside.
Heat the olive oil over medium heat in a large, deep skillet till glistening. Add the onion, carrot, and celery. Cook the vegetables, stirring often, for 6-7 minutes, or until the onion is translucent and all of the vegetables are tender. Add the white wine to the vegetables and cook, stirring occasionally, for 3-4 minutes, or until the wine has nearly all cooked down. Add the tomato paste and Bragg Liquid Aminos or tamari to the skillet. Stir everything well, fully incorporating the tomato paste into the warm mixture.
Add the reconstituted TVP to the skillet, then sprinkle the nutritional yeast over it. Give the ingredients a good stir to incorporate well. Add the strained tomatoes to the skillet. Turn the heat to low and simmer the sauce for 3-5 minutes, or until it’s bubbly and thick. Stir the cashew cream into the bolognese and simmer for another 2 minutes, or until it’s hot, fragrant, and lightly creamy. If the sauce is overly thick for your liking, you can add a splash of water at this point. Taste the bolognese and add freshly ground black pepper to taste; you can also add a little extra Bragg liquid aminos or tamari, as needed.
Bring a pot of salted water to a boil. Add the pasta and cook to your preferred texture, or according to package instructions. Drain the pasta, then serve it with the bolognese. The bolognese will be enough for 4-6 portions, depending on how saucy you like your pasta to be! Enjoy.

I’m a huge champion of legumes. I can’t imagine my culinary life without white beans, chickpeas, black beans, lentils, or split peas.

A Grain, a Green, a Bean

A simple trinity of plant-based foods—grains, greens, and beans—will set you up to create an array of beautifully balanced and complete meals. Bring the beans and grains in your pantry to life with more than 80 wholesome recipes and a world of possibilities!

Sometimes it’s worth branching out. Soy beans are unique in their versatility: they can become tofu, tempeh, soy curls, or TVP.

If you’re looking to diversify your plant proteins a little, then TVP is well worth trying. I hope you’ll love what it does for a plant-based Bolognese, and many other recipes!

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