Times are tight and grocery prices keep creeping up. Every trip to the store feels like an Olympic event in budget gymnastics. This week, we’re talking about how to stretch your ground meat recipes without losing flavor, texture or protein.
There’s a secret ingredient that can help you do just that, and you’ve probably eaten it hundreds of times without realizing it: TVP, or textured vegetable protein.
Made from defatted soy flour, TVP is a shelf-stable, affordable and versatile plant-based protein.
You’ve likely had it in store-bought chili, burritos or frozen entrees, quietly adding bulk, texture and nutrition without changing the flavor.
Used on its own, it’s a blank slate, like tofu, so seasoning and cooking technique make all the difference. Treat it right, and you’ll have something meaty, savory and delicious.
A 1/4 cup of dry TVP packs about 12-15 grams of protein, nearly identical to meat once rehydrated. It’s high-protein, cholesterolfree and easy to find in bulk bins labeled textured vegetable protein (TVP) or textured soy protein (TSP) — they’re the same thing.
How to Make TVP Taste Great The biggest mistake people make with TVP is treating it like filler. It’s not, it’s a flavor sponge! The secret to success comes down to three words: flavor, flavor, flavor.
Use broth, not water. Rehydrate with broth or seasoned liquid to build flavor from the inside out.
Add fat. TVP is fat-free, so cook it with olive oil or mix it with higher-fat meat. In this week’s recipe, I use 73/27 ground beef — once stretched with TVP, onions and mushrooms, it’s perfectly juicy.
Layer flavor in the pan. Let TVP soak up the garlic, onion, herbs and broth as it cooks for the richest taste.
Give it another chance. If you’ve tried TVP before and weren’t impressed, this method may win you over.
SAVORY BEEF & MUSHROOM MEATBALLS Yield: 48 meatballs Total Time: 45 mins
1/2 cup beef broth 1/2 cup TVP (textured vegetable protein) 1 tablespoon olive oil 1 cup diced onion 1 1/2 cups finely chopped white mushrooms 1 tablespoon minced garlic 1 pound ground beef (73/27 blend) 1 egg 2 tablespoons breadcrumbs 1/2 teaspoon salt 1 tablespoon Italian seasoning
Preheat the oven to 400 F. Line a large baking sheet with parchment or foil for easy cleanup.
In a small bowl, pour the hot beef broth over the TVP to rehydrate. Let it sit while you prepare the vegetables so it can soak up all that flavor.
Heat olive oil in a skillet over medium heat. Add the onion and cook about 5 minutes until softened. Lower the heat to medium-low, then add mushrooms and garlic. Cook another 5 minutes until tender. Stir in the TVP and remove from heat to cool and marry the flavors.
In a large mixing bowl, combine the ground beef, egg, 1/4 cup water, breadcrumbs, salt and herbs. Add the cooled sauteed mixture. Mix gently with clean hands until evenly combined. Scoop about 1 tablespoon of mixture for each and roll into small, golf-ball-size meatballs. Arrange in a single layer on the prepared baking sheet.
Bake for 20-25 minutes, or until browned and cooked through (internal temp 160 F).
Enjoy over pasta, rice, tucked in a pita, or added to soup. Refrigerate leftovers for up to four days or freeze for up to three months.
This recipe is a perfect example of how to live where frugal meets fabulous. By stretching 1 pound of beef into 48 flavorful meatballs, you’re getting the same satisfying protein, a lighter carbon footprint and a much happier grocery budget.
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Lifestyle expert Patti Diamond is the penny-pinching, party-planning, recipe developer and content creator of the website Divas On A Dime — Where Frugal, Meets Fabulous! Visit Patti at www.divasonadime.com and join the conversation on Facebook at DivasOnADimeDotCom. Email Patti at [email protected]
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