I’ve fallen in love with TVP (textured vegetable protein) for a few reasons.
- It’s really easy to cook with
- At $10/kg of dried TVP it’s incredibly affordable (I have now made 3 substantial recipes with it and still have about 1/3 a bag left), and
- It’s dry, so it keeps fine in the cupboard and doesn’t take up precious fridge space
See what I mean? Win win!
Less meat, more veggies is good for everyone — so what are you waiting for, get this inya!
Vegetarian Rissoles with Textured Vegetable Protein (TVP)
Makes: 16 rissoles
Time: 40 min hands on + 20-30 min baking
- 1 brown onion
- 2-3 garlic cloves
- 2 cups TVP (textured vegetable protein, see below for shopping links)
- 1 cup vegetable stock
- 2 tbsp soy sauce
- 4 tbsp Worcestershire sauce
- 2 tbsp nutritional yeast flakes
- 1/2 tsp each sweet paprika and smoked paprika
- 1/2 tsp chili flakes (optional but recommended)
- 1 tsp dried oregano
- 1/2 tin (200mL or a scant cup) diced tomatoes, passata, or tomato juice
- 1 tsp Dijon mustard
- 1 egg OR 1 heaped tbsp flaxmeal and 2 tbsp water
- 1/2 cup whole wheat flour
- 1/2 cup breadcrumbs
Heat a large frying pan or wok to medium heat with a drizzle of sunflower oil. Finely chop onion and garlic and saute until just turning translucent. Add TVP and stir in well, and cook for about 3-4 minutes until it’s starting to look lightly toasted.
Meanwhile, mix the wet ingredients – stock, soy sauce, and Worcestershire. When TVP is lightly toasted, evenly pour the liquid over the TVP and mix well.
Sprinkle over paprikas, chilli flakes, and oregano, mix well. Add the 1/2 tin of tomatoes (or whatever you are using). Mash up the tomato chunks a little bit. Cook in frying pan for about another 8-10 minutes, letting the liquid get absorbed and steam off. You don’t want it to be dry, but there shouldn’t be much liquid at the bottom of the pan either.
Remove from heat and let cool for 10-15 minutes until it’s cool enough to put your hands in.
Stir through Dijon, flour, and breadcrumbs. Add egg and mix well again. I like to use my hands at this stage, it’s just a bit easier.
Pre-heat your oven to 180ºC/350ºF and line a cookie sheet with parchment paper or a silicone mat. Divide mixture into eighths, then shape each eighth into 2 rissoles.
Drizzle lightly with olive oil and bake for about 25 minutes, flipping them over half way. They should be lovely and golden and crisp (if they aren’t, cook for another 5-10 min).
Where to get TVP: