Low Carb TVP

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Information, General

• Nutritional Information
  • Whole Foods bulk TVP (Bob's Red Mill?)
    • As purchased
      • 1/3 cup (22 grams): 60 calories, 1 carb, 11 gram protein, 6 grams fiber
      • 1 tbsp: 11.25 calories, 0.19 carbs, 2.06 grams protein, 1.125 grams fiber
    • Tiny pieces (fits through the holes in a colander)
      • 1/3 cup (25 grams): 68 calories, 1.14 carb, 12.5 grams protein, 6.8 grams fiber
      • 1 tbsp: 12.75 calories, 0.21 carbs, 2.34 grams protein, 1.275 grams fiber
    • TVP dust (fits through the holes in a strainer)
      • 1/3 cup (35 grams): 95 calories, 1.6 carbs, 17.5 grams protein, 9.8 grams fiber
      • 1 tbsp: 17.8 calories, 0.30 carbs, 3.28 grams protein, 1.85 grams fiber
      • TVP dust is approximately 1.6 times as dense as the original product

• Measuring Information
  • How to Calculate TVP @ ehow.com (06/19)
    • One ounce of dried TVP pellets reconstitutes to the equivalent of 3 ounces of ground beef
    • Therefore, 1 cup of dry TVP pellets is used to replace 1 pound of ground beef
    • To each cup of TVP, add 1 cup of water to rehydrate
    • You can add 1/2 tsp cocoa powder to 1 cup of TVP to simulate the dark brown of ground beef
    • Chili powder or paprika will also darken the color of the dish
    • Store rehydrated TVP in the refrigerator for no longer than a few days

• General Information
  • TVP is called soya mince in other parts of the world

  • Bob's Red Mill TVP @ amazon.com (12 oz; $7.59) (07/22)
    • TVP is made from defatted soy flour that has been cooked under pressure and then dried
    • It contains no fat
    • 1/4 cup contains 80 calories, 3 net carbs, 4 grams fiber, and 12 grams protein

  • Bob's Red Mill TSP @ instacart.com (07/22)
    • This contains fat
    • 1/4 cup contains 100 calories, 2 net carbs, 4 grams fiber, and 9 grams protein

  • Comparison Between Bob's Red Mill TVP and TSP @ amazon.com (07/22)
    • TSP is 2.3 times as expensive per ounce as TVP
    • TVP will increase more in size during rehydration
    • TVP has been cut into slightly smaller chunks than TSP
    • TVP is fat-free and contains 0 grams of fat per quarter cup serving (24-gram dry serving).
    • TSP is low-fat and contains 2 grams of fat per quarter cup serving (17-gram dry serving).
    • Full-fat soy flour contains 4.5 grams of fat per quarter cup serving (21-gram dry serving).
    • Before rehydration, both TVP and TSP taste similar to fried pork rinds.
    • After rehydration, both TVP and TSP taste like small chunks of slightly seasoned ham.
    • TVP, which is hard-crunchy before rehydration and meaty after rehydration, tastes better
      (both before and after rehydration) than TSP, which is soft-crunchy before rehydration and
      very soft bread-like after rehydration.
    • TVP can be eaten deliciously immediately after rehydration but TVP tastes best and
      tastes most meatlike exactly 20 minutes after tap water is first added to it. TVP will
      begin to lose some of its good-tasting flavor if left soaking in water too long. Also,
      TVP tastes best if it is rehydrated with only the minimum amount of water required for
      rehydration. Rehydrating with too much water makes TVP substantially less delicious.
    • TSP tastes best only 3 minutes after rehydration because it sucks up water much faster
      than TVP. Because there is less need to wait during rehydration, TSP is more convenient to
      use than TVP. However, TSP will never taste as meaty as TVP. Unlike TVP, TSP will not
      begin to lose some of its good-tasting flavor if left soaking in water too long.

  • The Low-down on TVP @ onegreenplanet.org (06/19)
    • TVP comes in chunks, strips, flakes and granules
    • Bob's Red Mill TSP is made from whole soybeans and contains fat
    • Bob's Red Mill TVP is made from defatted soy flour
    • Elianni Veggie Cutlets are made from soy and pinto beans
    • Butler Soya Curls are made from WHOLE soybeans
    • Betta Foods offers a wide range of mock-meat
    • VegeUSA's Vegan Pork Shreds contains soy and wheat protein

  • Where to Buy TVP @ urbanvegan.net (06/19)
    • Indian grocery stores often sell "soya chunks" (Nutrela brand)
    • Nutrela Soya Chunks @ amazon.com (06/19)

• Soy Milk and Tofu Skin
  • Soy Milk @ wikipedia.org (07/19)
    • Soy milk is produced by soaking and grinding soybeans, boiling the mixture,
      and filtering out the remaining particulates
    • Soy milk is a stable emulsion of oil, water, and protein

  • Tofu Skin @ wikipedia.org (07/19)
    • Tofu skin (yuba, bean curd skin, bean curd sheet, or bean curd robes) is
      produced during the boiling of soy milk
    • A film forms on the liquid surface
    • The films are collected and dried into yellowish sheets known as tofu skin

  • Tofu Skin Primer @ vietworldkitchen.com (07/19)
    • If the soy milk is super rich and thick (think half-and-half or cream),
      the skin is very fatty, supple, and sublime

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Collections

• 12 Best TVP Chunks Recipes @ begetarianunderground.com (06/19)

• 40+ TVP Recipes @ thestingyvegan.com (06/19)
  • Basic Vegan Ground Beef @ vegweb.com (06/19)

• Cooking with TVP @ urbanvegan.net (06/19)

• Top 12 Flavored TVP Recipes @ vegetarianunderground.com (07/19)

• Vegan Dishes @ hellyeahitsvegan.com (07/19)

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Bacon

• Bacon
  • Making Bacon from Fresh Yuba @ youtube.com (07/19)
    • Make soy milk from soy beans
    • Make Yuba from soy milk
    • OR, just buy the Yuba and rehydrate it (if necessary)
    • Make a marinade
      • 1/3 Cup soy sauce
      • 2 Tbsp Light Oil
      • 2 Tbsp Nutritional Yeast
      • 1 Tbsp Liquid Smoke
      • 1 Tbsp Maple Syrup
      • Pinch of Paprika
      • Ground Black Pepper to taste
      • Pinch of Garlic Powder
    • Soak folded soy skin in mixture
    • Fry in light oil until brown, turning quickly
    • Allow to rest for a moment to dry

  • Making Bacon from Dried Yuba @ youtube.com (very weird guy) (07/19)

• Bacon Bits
  • Strange But Good Vegan Bacon @ sprint2thetable.com (07/19)

• Cracklings
  • Hodo Yuba Cracklings @ hodofoods.com (07/19)
    • Ingredients
      • 1 5-oz packet of Hodo Yuba sheets
      • Oil for frying
      • Salt
    • Instructions
      • Heat your frying oil in a pot, saucepan of fryer to 375 deg F
      • Prepare a tray lined with paper towels to drain the yuba on
      • Unfold the sheets of yuba and tear them into 2 dozen squares of approximately 3x3"
      • Fry the sheets without overcrowding your vessel (or they'll stick to each other)
        until puffed up and crisp, which takes 30 seconds to a minute per batch
      • Using a spider, transfer the fried yuba sheets out of the oil and onto the
        paper towels to cool, sprinkling them with a little salt while still warm
      • They are ready to serve as soon as they've cooled and will start to soften over time,
        so be sure to fry them up shortly before serving

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Bread

• Low Carb Garlic Cheddar Biscuits made with Soy Flour @ justapinch.com (07/19)
  • Ingredients
    • 1 cup soy flour
    • 1 tsp baking powder
    • 1/2 tsp salt
    • 1 1/2 cup sharp cheddar cheese
    • 1 large egg
    • 1/4 cup plain greek yogurt
    • 2 Tbsp melted butter
    • 1 tbsp garlic powder, or roasted garlic powder
  • Instructions
    • Add soy flour, baking powder, and salt in a medium bowl; mix well
    • Add cheese, and mix well
    • Mix egg and yogurt; add to the dry mixture (with your hands)
    • Grab about a tablespoon, and flatten them into a disk; I made 17 disks
    • Spread melted butter on each one, and sprinkle with spices or cheese
    • Bake at 350 deg F for 12-15 minutes
    • The bottoms get crispy and the biscuit stays soft
    • If the yield is 17 biscuits, they are 57 calories and 1.2 carbs each

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Cake

• Chocolate Carrot and Zucchini Protein Cakes @ bighairandfoodiefare.com (06/19)
  • Ingredients
    • 1 cup shredded zucchini, skin on is ok
    • 2 cup shredded carrots
    • 3/4 cup honey
    • 1 whole egg
    • 4 egg whites
    • 2 tsp vanilla
    • 3/4 cup almond milk
    • 1/4 cup Greek Yogurt
    • 2 Tbsp cocoa powder
    • 2 cup TVP (ground in food processor)
    • 1 tsp baking powder
    • 1 tsp baking soda
  • Instructions
    • Mix together eggs, vanilla, almond milk, Greek yogurt, honey.
    • Add cocoa powder.
    • Add zucchini and carrots.
    • Mix baking soda, baking powder, and TVP in a separate bowl.
    • Add in slowly to wet ingredients.
    • Pour into greased and floured mini-bundts or brownie pan.
    • Bake for 15 minutes at 350 deg F.
    • Let cool for an hour upside down on a cooling rack.
    • They should pop right out!

• Diet Soy Flour Cake @ recipes.sparkpeople.com (07/19)
  • Ingredients
    • 160 g soy flour
    • 2 tsp baking powder
    • 100 g brown sugar
    • 300 g apples (one large apple), peeled, cored and chopped
    • 4 egg whites
    • 2 tbsp plan soy yogurt
  • Instructions
    • Turn on the oven to 325 deg F
    • Line a square baking pan with a baking paper
    • Pour the apples and the egg whites into the food processor, and blend until it reaches
      a smooth consistency. It will look like an apple white smoothie.
    • In a large mixing bowl combine the flour with the baking powder and the sugar, stir in
      the apple smoothie and add the yogurt.
    • Stir well with a wooden spoon.
    • Transfer batter into the prepared baking pan and place in the preheated oven.
    • Bake about 45 minutes.
    • Remove from the oven and allow to cool about 5 minutes in the baking pan.
    • After that time, remove the cake from the pan, remove the baking paper and cool completely.
    • Just before serving, sprinkle with confectioners' sugar if desired, cut into squares,
      place each square into a paper cup and serve.
  • Notes
    • When you choose to bake with the soy flour, remember to use a slow oven heat, because
      the flour gets brown very fast.
    • This cake remain soft even after it's completely cooled.

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Cereal, Cold

• Simple Low Carb Cereal @ asimplelowcarblife.com (06/19)
  • Ingredients
    • 3 Tablespoons coconut oil
    • 1 Tablespoon butter
    • 1 cup small TVP (textured vegetable protein) granules
    • 1 cup large chunks TVP (textured vegetable protein)
    • 1/2 cup dehydrated, unsweetened coconut shreds
    • 2 Tablespoons Swerve or erythritol
    • 1 teaspoon Stevia
    • 1 teaspoon cinnamon
    • 1/2 teaspoon sea salt
  • Instructions
    • Melt coconut oil and butter in microwave until it is a liquid
    • Add remaining ingredients to melted oil and butter in a large mixing bowl
    • Mix until TVP is mixed well with the liquid ingredients
    • Place mixture on a parchment lined baking sheet and spread out evenly
    • Bake in 300 deg F oven for 4-6 minutes (until barely browned)
    • Turn off the oven and leave inside the oven for 20-30 minutes
    • (Check at 15 minutes to make sure that it is not burning)
  • Notes
    • Use as a topping, or as a cold cereal
    • To make as a salty snack (to replace popcorn), omit the cinnamon and add more salt
      or some garlic powder
    • This is a VERY crunchy snack

• TVP Cereal @ youtube.com (06/19)
  • Added TVP to milk and honey

• TVP Cereal @ skinnyminniemoves.com (06/19)
  • Ingredients
    • 1/4 cup TVP
    • 1/2 cup unsweetened almondmilk
    • 1/2 scoop vanilla whey protein powder
    • 1/4 tsp vanilla extract
    • 1 tsp shredded coconut, for sprinkling
  • Instructions
    • Mix together; place in the fridge overnight (covered)
    • Sprinkle the shredded coconut before eating

• TVP Cold Cereal @ reddit.com (06/19)
  • Saute TVP with butter; then toss on your spices
  • I use powdered Swerve + cocoa powder + powdered peanut butter
  • Eat 1/4 cup of TVP cereal blend + unsweetened vanilla almond milk

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Coating

• I used TVP as a breadcrumb for frying @ reddit.com (06/19)
  • Mix some TVP with a bit of seasoning (salt, pepper, etc) and almond flour or porkrinds
  • Optionally dip the meat or veggies in coconut flour
  • Then dip the item in egg, and then in the TVP mixture
  • I used the airfryer to fry it up at 390 for 20 minutes
  • TVP made a sort of crust the way chicken fried steak should have

• TVP Breaded Chicken @ thatswhatsfordinner.blogspot.com (06/19)
  • Ingredients
    • 1/4 cup of dry TVP
    • 1 tbsp italian seasoning
    • 1 tsp salt
    • 1 tsp garlic powder
    • 1 tsp pepper
    • 1/4 tsp red pepper
    • 1 chicken breast per 2 people
    • Egg whites in a carton (or 2 egg whites)
  • Instructions
    • Butterfly the chicken
    • Add the TVP, italian seasoning, salt, garlic powder, pepper to a grinder
    • Pulse the mixture until you have the constancy of fine bread crumbs
    • Pour the mixture in a shallow dish
    • Heat a skillet over medium heat
    • Add enough olive oil to thinly cover the bottom of the pan
    • Pour about 1/4 cup of the egg whites in another shallow dish
    • Dip both sides of the chicken in the egg whites
    • Dredge each side of the chicken in the TVP mixture
    • Place the breaded chicken in the pan
    • Let the chicken cook 3-5 minutes per side
    • It should be golden brown when you flip it
  • Notes
    • If your pan is too hot the TVP will burn
    • If it is too low, it will be soggy
  • Additional comments
    • I used TVP as a coating to make chicken fingers
    • My adult son likes things spicy, so I added hot sauce to the beaten egg, and
      pepper flakes to the crumbs
    • I baked half the batch, and shallow fried the rest
    • They both turned out well, but the fried ones were better
    • Very cool way to 'bread' chicken or shrimp!

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Cookies, Baked

• Chocolate TVP Cookies @ gourmandize.com (06/19)
  • Ingredients
    • 1/2 cup TVP
    • 1/4 cup almond flour
    • 1 scoop chocolate protein powder
    • Baking soda & salt
    • 1/4 cup sugar free maple syrup
    • 1/4 cup unsweetened applesauce
  • Instructions
    • Preheat oven to 350 deg F
    • Mix all ingredients and drop equal size amounts on a cookie sheet
    • Bake for about 10 mins, until golden

• Holiday Apricot Oatmeal Soy Cookies @ thesoyfoodscouncil.com (07/19)

• Soy Lemon Cookies @ nutrineat.com (07/19)
  • Ingredients
    • 1 cup Soy flour
    • 1/3 cup Splenda
    • 4 tbsp Water
    • 3 tbsp Oil
    • 2 tsp Baking powder
    • 1/2 tsp Lemon extract
    • 1/4 tsp Salt
  • Instructions
    • Preheat the oven at 325 deg F
    • Take a bowl to mix oil and Splenda together
    • Next add the lemon extract and stir properly
    • In another bowl, you will sift flour, salt, and baking soda together
    • Add the first bowl's liquid mixture in with the flour and mix thoroughly
    • In the end, add water to make a dough-like consistency
    • Once you have the dough ready, grease the cookie sheet and use a fork to place the
      cookies on it
    • Place in the oven for 15 minutes to bake completely
    • Remove from the oven, let them sit on the cookie rack for few minutes, and dig in

• TVP Chocolate Mint Cookies @ vegweb.com (06/19)
  • Ingredients
    • 1 cup textured soy protein
    • 3 scoops vegan chocolate protein powder
    • 1 cup granular sugar substitute (something like "Stevia")
    • 2 teaspoons baking powder
    • Egg substitute to equal 3 eggs
    • 1 1/2 teaspoons mint extract
    • 1/3 cup applesauce
    • Approximately 1/4 cup water
  • Instructions
    • Preheat oven to 350 degs F
    • In a food processor, whirr together textured soy protein and protein powder,
      making sure to thoroughly ground the textured soy protein
    • Add the sugar substitute, baking powder, and pulse together again
    • Prepare the egg replacer and add it to the textured soy protein mixture
    • Add the mint extract and applesauce
    • Process this all together
    • It should form an extremely foul looking mixture the consistency of play-dough
    • While the processor is still running, add in water a bit at a time until a softer
      dough forms. (The amount of water varies, depending upon how wet your egg replacer is).
    • To form the cookies, take about a teaspoon s worth of dough out and roll it into a ball
    • Flatten the ball into a patty using your hands, then place on a greased cookie sheet
    • Bake at 350 deg F for 7 minutes

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Cookies, No Bake

• No Bake Cookies @ carascravings.com (06/19)
  • Ingredients
    • 1/4 cup natural creamy peanut butter
    • 2 tablespoons coconut oil
    • 1/4 cup unsweetened vanilla almond milk
    • 1/2 cup NuNaturals Stevia MoreFiber Blend + 1/8 teaspoon NuNaturals pure powdered stevia
      (equal to one cup of sugar)
    • 3 tablespoons all-natural, unsweetened cocoa powder
    • 1 tablespoon vanilla extract
    • 1/2 cup plain oats
    • 1/2 cup crisp rice cereal
    • 1/2 cup TVP (textured vegetable protein)
  • Instructions
    • Line a baking sheet with parchment paper
    • In a medium sized bowl, toss together the oats, crisp rice cereal, and TVP
    • In a small saucepan, combine the peanut butter, coconut oil, almond milk, and stevia
    • Heat over medium-high heat, stirring, until smooth, about 3-4 minutes
    • Remove from heat and stir in the cocoa powder and vanilla extract
    • Pour the peanut butter mixture over the oat mixture and stir to combine
    • Drop heaping tablespoonfuls onto the parchment-lined sheet, and slightly flatten them
    • Let cool until firm, about 1-2 hours
    • Store cookies in an air-tight container
  • Notes
    • 12 cookies/recipe
    • Each cookie has 90 calories, 4.5 carbs, and 4.0 grams protein

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Dim Sum

• Asian Chicken/Duck/Goose
  • Asian Vegetarian Duck @ youtube.com (07/19)
    • Ingredients
      • 1 pkg dried tofu skins
      • Scallions
      • Cilantro
      • Vegetable oil
    • Marinade
      • 2 Tbsp light soy sauce
      • 2 Tbsp dark soy sauce
      • 1 Tbsp Chinese cooking wine
      • 1 inch ginger
      • 1 1/2 cup water
      • 1 tsp sugar
      • 1 Chinese cinnamon stick
      • 3 cloves
      • 1 star anise
      • 1 Thai chili pepper
    • Instructions
      • First, make the marinade
        • Roughly smash the ginger
        • Pour in the marinade ingredients into a small stockpot
        • Bring to a boil and then simmer for about 5-10 minutes
        • Turn off the stove and let the marinade cool
        • Scoop out the herbs, chili, and ginger from the marinade
          after completely cooled

  • Chinese Vegetarian Chicken @ blog.fatfreevegan.com (07/19)

  • Vegetarian Duck
    • Vegetarian Duck, Part 1 @ youtube.com (07/19)

    • Vegetarian Duck, Part 2 @ youtube.com (07/19)

    • Vegetarian Duck, Part 3 @ youtube.com (07/19)

  • Vegetarian Goose @ youtube.com (07/19)

• Bean Curd Rolls (fu pei guen)
  • Beancurd Skin Roll @ mytrialsinthekitchen.blogspot.com (07/19)

  • Pork-Stuffed Bean Curd Rolls @ seriouseats.com (07/19)

  • Steamed Tofu Skin Rolls @ youtube.com (good video) (07/19)

• Egg Rolls with Bean Curd Wrappers
  • Crispy Pork Beancurd Roll @ youtube.com (07/19)

  • Egg Rolls with Tofu Skin @ youtube.com (07/19)

  • Tofu Skin Rolls @ dimsumcentral.com (07/19)

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Flatbread (Roti, Tortilla, Pancakes, Waffles)

• Flatbread (Roti, Tortilla)
  • Homemade Low-Carb Tortillas @ lowcarbluxury.com (09/19)
    • Ingredients
      • 1/2 cup almond flour
      • 1/2 cup vital wheat gluten
      • 1 cup soy flour
      • 3 Tablespoons lard
      • 1 teaspoon salt (perhaps reduce to 1/2 tsp)
      • 1 cup water
    • Instructions
      • Mix almond flour, vital wheat gluten, soy flour and salt
      • Cut in lard until mixture resembles fine crumbs like little peas.
      • Slowly add water, 2 Tablespoons at a time, mixing well until ingredients form a ball
      • Cover and let dough rest for 20 minutes
      • Divide dough into 16 equal pieces; roll each piece into a ball
      • Sprinkle countertop with protein powder or a thin coating of oat flour
      • Flatten balls, one at a time, as much as possible then roll each flattened ball out
        into a circle approximately 6-inches in diameter
      • Heat nonstick skillet over medium-high heat
      • Place dough circles in pan, one at a time.
      • Cook just until lightly browned then turn over and lightly brown other side
      • Repeat with remaining dough
      • Store cooked tortillas between damp paper towels until done cooking all tortillas
      • These freeze very well
      • Reheat wrapped in damp paper towel for about 15 seconds or until warm and soft
      • Makes 16 tortillas
      • 1.7 grams net carbs per tortilla

  • Soybean Bread (Roti) @ cookwithkushi.com (07/19)
    • Ingredients
      • 1 1/2 cup Soybean flour
      • 1/3 cup Warm water
      • Salt to taste
    • Instructions
      • In a bowl add soybean flour, salt and mix
      • Now add warm water little by little and form a dough
      • The dough will be sticky/tacky compared to roti or other flat breads
      • Cover it and set it aside for 15 20 minutes
      • Heat a non-stick skillet on medium-high flame
      • Dust the working surface with flour
      • Take a small piece of dough and roll it to a 6-inch diameter like a tortilla or roti
      • Once the pan is hot, place the rolled bread and cook until the underside has brown
        spots for about 30 seconds
      • Then flip and cook on other side for another 30 seconds
      • Repeat the process for remaining dough

  • Soy Flour Flat Bread @ recipes.sparkpeople.com (07/19)
    • Ingredients
      • 1 1/4 cup soy flour, sifted
      • 1/2 tbsp baking powder
      • 1/2 tsp salt
      • 1 tbsp onion powder
      • 1 cup warm water
      • 1/4 cup olive oil (for frying)
      • A bit of soy flour to keep the fingers floured
    • Instructions
      • Mix baking powder, salt, onion powder and sifted soy flour in mixing bowl with dough attachment
      • Mix on low speed 3-4 min
      • Drizzle in warm water until mixture is sticky
      • Scrape dough out of mixing bowl with rubber spattula
      • With soy-floured fingers roll dough into ball on counter top (do not knead bread)
      • Pinch off balls of dough the size of a 50 cent piece (remember to keep fingers floured)
      • Form into 4 inch diameter rounds
      • Fry rounds in olive oil in cast iron pan over medium heat
      • Serve warm or room temperature within 1 hour
      • Dough will keep in refrigerator for up to one week

  • Soy Tortilla @ recipesecrets.net (08/19)
    • Ingredients
      • 6 tbsp soy flour
      • Nutmeg, cinnamon, or other seasoning
      • 1 pkt sweetener
      • Enough water to make a pancake-like batter
    • Instructions
      • Cover a paper plate with plastic wrap
      • Using a tablespoon, drop 3 spoons of batter in the center
      • Place the plate in the microwave, and cook for 3 minutes (on high)
      • The batter should puff up and spread over the plastic-covered plate
      • Adjust your cooking time so that the tortilla is done, but the plastic is not melted
      • Remove the tortilla from the plastic, and you can reuse the sheet
      • Set the tortilla on a paper towel to cool and finish drying
      • To make taco shells, place the hot tortilla over a wooden spoon handle to shape and cool
      • Store in a ZipLock bag

• Pizza Crust
  • Cauliflower TVP Pizza Crust @ healthyhelperblog.com (06/19)

  • Soy Flour Pizza Crust @ verywellfit.com (08/19)
    • Ingredients
      • 1 cup soy flour
      • 1/2 cup neutral-tasting whey protein powder
      • 1 teaspoon garlic powder
      • 1 1/2 teaspoons oregano or another Italian seasoning
      • pinch black pepper and/or cayenne or other hot pepper
      • 1/2 teaspoon salt
      • 1 packet stevia
      • 2 large eggs, lightly beaten
      • 3 tablespoons olive oil
      • 1/4 cup water (approximately)
    • Instructions
      • Heat oven to 375 deg F
      • In a large bowl, stir together soy flour, protein powder, garlic powder, oregano,
        pepper, salt, and sugar substitute
      • In a liquid measuring cup, whisk together eggs, oil, and water with a fork.
      • Pour the egg mixture over the flour mixture and stir
      • The dough will be sticky but should hold together
      • If it's overly stiff you can add a little more water
      • Spread dough out on a well-greased pan, or a baking sheet lined with a silicone mat
        or parchment paper
      • Wet your hands or spatula so you can spread it out smoothly
      • Place in the oven and bake for about 10 to 14 minutes, or until light brown
      • Remove from oven and cover with pizza toppings
      • Replace in oven and finish baking (for a faster finish, use the broiler)

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Granola

• Low Carb Granola @ obesityhelp.com (06/19)
  • Ingredients
    • 4 cups of TVP
    • 1 cup of slivered almonds
    • 1 cup of any other kind of nut (I had some chopped pecans)
    • 6 T of splenda
    • 2 cups of unsweetened flaked coconut
    • 2 T cinnamon
  • Instructions
    • Mix TVP, splenda, cinnamon
    • Toast coconut, nuts in pan till light brown
    • Mix it all together
    • Serve with cream or milk

• No Oats Granola @ edenseats.wordpress.com (06/19)
  • Ingredients
    • 1/2 cup TVP
    • Honey (or agave or liquid stevia)
    • Little water to thin the honey
    • Vanilla extract
    • Coconut oil
    • Cinnamon
  • Instructions
    • Mix all the ingredients together
    • Spread out on a baking sheet
    • Bake at 350 deg F for 10 minutes
    • Since this is dry, it burns easily -- keep an eye on it
  • Notes
    • You could add protein powder, nuts and seeds, cocoa powder, coconut flakes, carob chips

• Secret Granola @ 247lowcarbdiner.blogspot.com (06/19)
  • Ingredients
    • 2 cups TVP granules
    • 1 cup chopped nuts
    • 1/2 cup unsweetened coconut
    • 1/2 cup natural peanut butter
    • 1/2 cup DaVinci syrup (peanut butter, vanilla or caramel flavor)
  • Instructions
    • Mix peanut butter and syrup until smooth
    • Mix dry ingredients together
    • Pour the liquid over the dry mixture and mix well
    • Spread into a thin layer on a cookie sheet
    • Bake about 30 minutes at 325 degrees, stirring every ten minutes
    • Let cool and remove to an air tight container
    • Good alone, with cream as a cereal, or with sugarfree vanilla yogurt
  • Notes
    • Other people used egg whites to bind the granola

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Ground Beef

• Meat Substitution Using TVP @ bobsredmill.com (06/22)
  • Ingredients
    • 1 1/3 cups water (boiling water or broth)
    • 1 3/4 cups TVP (about 1/3 lb)
  • Instructions
    • Place dry TVP in a bowl
    • Pour the boiling water or broth over the granules
    • Stir and let sit for 5-10 minutes
    • Use in your recipe
  • Notes
    • This only rehydrates the TVP
    • This will replace one pound of ground beef

• Basic Vegan Ground Beef @ vegweb.com (06/22)
  • Ingredients
    • 1/2 cup TVP
    • 2-3 cups water
    • 3-4 tablespoons Bragg's liquid aminos (or soy sauce), divided
    • 2-3 tablespoons oil
    • 1/2 teaspoon oregano
    • 1/2 teaspoon cumin
    • Salt and pepper, to taste
    • Couple shakes liquid smoke, optional
  • Instructions
    • Place dry TVP in a skillet
    • Cover with water and about 2 tablespoons Bragg's liquid aminos (or soy sauce)
    • The water should completely submerge the TVP
    • Cook over low-medium heat until the water is completely absorbed
    • Add the oil, seasonings, remaining Bragg's, and liquid smoke, if desired
    • Fry over low-medium heat until the chunks are firm and the mixture resembles ground beef
    • Stir occasionally to make sure that it cooks evenly and does not stick
  • Notes
    • The same method should work for any amount of TVP
    • Keep in mind that it will double/triple in size once the water is added
    • Add a few drops of all natural beet coloring to get the color of ground beef
    • This recipe seems to use a lot of water, compared to other recipes

• Bob's Red Mill TVP @ swansonvitamins.com (06/22)
  • Simple seasoned ground beef
    • Ingredients
      • Rehydrated TVP
      • 1 tsp garlic powder
      • 1 tsp onion powder
      • 1 tbsp paprika
      • 1 tbsp steak sauce
      • 3 tbsp olive oil
    • Instructions
      • Rehydrate the TVP; place it in a frying pan
      • Mix the other ingredients in a bowl; pour over the TVP
      • Cook until all the sauce has been absorbed

• Why I'll Never Buy Fake Meat Again @ youtube.com (good chemistry) (04/21)
  • Ingredients
    • Fat Ingredients
      • 100 grams water
      • 1 tsp methylcellulose (E461)
      • 300 grams melted coconut oil, refined
    • Dry Ingredients (for 2 "pounds" of meat)
      • 2 cups (200 grams) TVP
      • 2 tsp Beet root powder (for color and flavor base)
      • 2 tbsp methylcellulose (E461; High Viscosity)
      • 30 grams powdered protein (pea protein)
      • 3 tsp mushroom powder (more if Trader Joe's)
      • 2 tbsp nutritional yeast
      • 1 gram garlic powder
      • 1 gram onion powder
    • Wet Ingredients (for 2 "pounds" of meat)
      • 2 cups of cold water
      • 2 tbsp white distilled vinegar
      • 2 tbsp soy sauce
  • Instructions
    • Make the "fat" in a blender, and then divide into four "pucks" and freeze
    • Mix the dry ingredients in a bowl
    • Mix the wet ingredients in a pitcher
    • Add the liquid to the dry ingredients (will look like a Sloppy Joe mixture)
    • Let mixture sit for 30 minutes
    • Grate a puck into the meat (large holes on a box grater)
    • Fold the fat into the meat mixture
    • Put the meat into freezer
    • Then grate another fat puck, and add to the mixture
    • Divide the "meat" into two containers

  • Plant Based Burgers @ modernistpantry.com (07/22)

  • Thickeners in Vegan Meats (Bonnie's Links)

  • Methylcellulose @ youtube.com (07/22)

  • Toon Leaf Tastes like Beef @ youtube.com (07/22)

• Fake Ground Beef @ snapguide.com
  • Ingredients
    • 1 cup TVP granules
    • 5/6 cup Vegetable broth or stock
    • 2 tsp Vegan Worcestershire sauce
    • 1 tbsp Liquid smoke (hickory or mesquite)
    • 1 1/2 tsp Cumin
    • 1 tsp Garlic powder
    • 1 1/2 tbsp Bragg's liquid aminos
    • 2 pinches Ground pepper
  • Instructions
    • Put TVP and broth in a bowl and stir
    • Add remaining ingredients and then stir well
    • Let sit for 5-15 minutes, then fluff with fork
  • Notes
    • Works great in chili, tomato based soups, burritos and tacos
    • Keep refrigerated

• Ground Beef @ pinterest.com (06/22)
  • Ingredients
    • 1 tsp garlic powder
    • 3/4 cup vegetable broth
    • 1 tbsp Liquid smoke
    • 2 tsp Vegan worcestershire sauce
    • 2 pinches pepper, ground
    • 1 1/2 tsp cumin
    • 1 1/2 tbsp Bragg's liquid aminos
    • 1 cup Bob's Red Mill TVP

• Soy Chorizo (Soyrizo) @ yupitsvegan.com (06/22)
  • Ingredients
    • 1/4 cup sundried tomatoes
    • 1 3/4 cups TVP
    • 2 cups low-sodium vegetable broth hot
    • 1/4 cup red wine vinegar
    • 3 tbsp tomato paste
    • 3 tbsp tamari (or use low-sodium soy sauce)
    • 1/2 tbsp olive oil
    • 1/2 large white or yellow onion minced
    • 3 cloves garlic minced
  • Spices
    • 1 tsp cayenne pepper (use less if this is your first time making the recipe)
    • 1/4 tsp ancho chili powder (or 1/2 tsp. regular chili powder) (omit if using hot paprika)
    • 2 tsp dried thyme
    • 2 tbsp dried oregano
    • 1/2 tsp ground allspice
    • 1/4 tsp ground cloves
    • 2 tbsp smoked paprika
    • 1/2 tbsp ground black pepper (if using freshly ground, reduce to 3/4 tsp)
    • 1 tsp ground coriander
    • 1 and 1/2 tbsp ground cumin
    • 1/2 tsp ground cinnamon
  • Instructions
    • In a large bowl, add the TVP, as well as the sundried tomatoes if they need
      to be rehydrated; don't stir them together
    • Pour the boiling hot vegetable broth onto the mixture and let sit for at least
      10 minutes to rehydrate
    • If rehydrating the tomatoes, remove them now, finely chop them, and return
      them to the bowl
    • Stir in the red wine vinegar, tomato paste, and tamari to the mixture
    • Measure out all of the spices into a separate bowl
    • Heat the olive oil in a large skillet or saucepan over medium heat
    • Add the onion and garlic, and cook for about 3 minutes, stirring frequently,
      until softened
    • Add all of the spices and stir well. Cook for just 30-60 seconds or until fragrant.
    • Add the entire bowl of soyrizo TVP mixture to the pan and stir well
    • Cook over medium heat, stirring frequently, for about 5 minutes or until excess
      liquid is cooked off
  • Notes
    • Recipe makes 3 cups of chorizo
    • Viewer found that recipe made at least 4 cups

• TVP Vegetarian Burger Patties @ youtube.com (07/19)
  • How to Make TVP Burger Patties @ whats4chow.com (07/19)
  • Recipe uses wheat flour to bind everything together

• Vegan Sloppy Joes @ hellyeahitsvegan.com (06/19)
  • Ingredients
    • 1 Tbsp olive oil
    • 1 medium onion, diced
    • 1 green bell pepper, diced
    • 2 tsp chili powder
    • 1/2 tsp garlic powder
    • 1/2 tsp dry mustard
    • 1 1/4 cup TVP
    • 1 1/2 cup water
    • 3/4 cup ketchup
    • 1 Tbsp soy sauce
    • Salt and pepper to taste
    • Soft sandwich buns
  • Instructions
    • In a medium saucepan, saute pepper and onion in oil until onion is translucent
    • Stir in chili powder, garlic and mustard
    • Add TVP, water, ketchup, and soy sauce; stir well
    • Cover and bring mixture to a boil
    • Reduce heat, simmering for ~20 minutes covered
    • Remove lid and simmer for 5 minutes more, stirring frequently until most of liquid
      has evaporated
    • Season with salt and pepper to taste
    • Serve hot on toasted sandwich buns, with onion slices

• Vegan TVP Larb @ veryveganval.com (07/19)
  • This is a minced "meat" salad on a lettuce leaf

Top of Page

Hot Dogs

• Ballpark Hot Dogs @ food.com (04/21)
  • Uses vital wheat gluten

• Homemade Vegan Hot Dogs @ makeitdairyfree.com (04/21)
  • Ingredients
    • 1/2 cup dried lentils, rinsed and drained
    • 1 cup vegetable broth
    • 1 tbsp flax
    • 1/2 large red onion, chopped into 4 pieces
    • 1/2 large carrot, cubed
    • 1/2 juice of lemon
    • 1 cup baby spinach, roughly chopped
    • 1 tbsp tomato paste
    • 2 cloves garlic
    • 1 1/2 cups oat flour
    • 1 tbsp vegan worcestershire sauce
    • 1/2 tbsp Italian seasoning
    • 1/2 tsp liquid smoke
    • 1/2 tsp cumin
    • 1/2 tsp mustard powder
    • 1/2 tsp smoked paprika
    • 1/4 tsp black pepper
    • 1/8 tsp dried marjoram
    • 1/8 tsp celery salt
    • 1 pinch nutmeg

• Homemade Vegetarian Hot Dog @ youtube.com (04/21)
  • Uses potato and soy/oat flour

• Never Buy Fake Hotdogs Again @ youtube.com (04/21)
  • Ingredients
    • 26-mm plastic hotdog casings
    • 2 pkgs Impossible Meat
    • From the recipe below: minced onion, chopped garlic, seasonings
    • 2 tbsp Just Eggs instead of 1 large egg white (binding)
  • Instructions
    • Mix ingredients, and then grind to thoroughly mix
    • Chill the mixture
    • Fill a casing (half the mixture)
    • Boil for 20 minutes
    • Correct the remaining pound of mixture
      • Add another tbsp Just Eggs
      • 1 tbsp Kappa Carrageenan (heat to hydrate)
      • 1 tsp Konjac gum (glucomannan)
      • Touch of milk
    • Boil hotdogs for 20-30 minutes
    • Unwrap hot dogs
  • Hot Dog Recipe he modified @ thespruceeats.com (04/21)
    • Ingredients for the hot dogs
      • 1/4 cup very finely minced onion
      • 1 small clove garlic, finely chopped
      • 1 teaspoon ground coriander
      • 1 teaspoon sweet paprika
      • 1/2 teaspoon ground mustard seed
      • 1/4 teaspoon dried marjoram
      • 1/4 teaspoon ground mace
      • 1/4 cup milk
      • 1 large egg white
      • 1 1/2 teaspoons sugar
      • 1 teaspoon salt, or to taste
      • 1 teaspoon freshly ground white pepper
      • 1 pound lean pork, cubed
      • 3/4 pound lean beef, cubed
      • 1/4 pound pork fat, cubed
    • Ingredients for the casing
      • 4 feet sheep casings (or small hog casings), about 1 1/2-inch diameter
      • 1 tablespoon white vinegar
    • Instructions
      • Prepare the filling
      • Prepare and stuff the casing
      • Parboil links in simmering water for 20 minutes
      • Place franks in bowl of ice water and chill
      • Remove, pat dry, and refrigerate/freeze them
  • Sausage Stuffer @ amazon.com (12.95) (04/21)
  • Plastic Hot Dog Casing @ lemproducts.com ($5.99) (04/21)

• Silicone Sausage Mold for Oven and Microwave @ amazon.com ($9.99) (04/21)
  • Ingredients for vegan hot dogs:
    • 1/4 cup cooked/canned chickpeas
    • 1/2 tsp smoken paprika
    • 1/2 large white onion, chopped
    • 1 garlic clove, chopped
    • 1 tbsp tomato paste
    • 1/8 tsp salt
    • 1/2 tsp thyme
    • 1/4 cup portabello mushrooms, chopped
  • Instructions
    • Add ingredients into a food processor
    • Pulse until the filling is smooth
    • Fill the mold with the filling
    • Bake or microwave about 20 minutes

• Tools
  • Blest Large and Mini Silicone Sausage Molds @ amazon.com ($25.99) (04/11)
  • Blest Sausage Mold Set @ amazon.com ($19.99) (04/21)
  • Blest Mini Sausage Mold Set @ amazon.com ($19.99) (04/21)
  • Sausage Pricker @ amazon.com ($5.97) (04/21)

Top of Page

Jerky

• Air Fryer
  • Air Fryer Soy Curl Jerky @ monsonmadethis.com (07/19)
    • Air Fryer Soy Curl Jerky @ youtube.com (07/19)
    • Ingredients
      • 1 cup Soy Curls
      • 1/4 cup water
      • 1/2 teaspoon liquid smoke
      • 1 tablespoon hoisin sauce
      • 1 tablespoon sambal olec
      • 1 tablespoon olive oil
      • 1 tablespoon soy sauce
      • 1 tablespoon maple syrup
      • 1 tablespoon gochujang
      • ground cayenne pepper to taste
      • 1 teaspoon garlic powder
      • 1 teaspoon onion powder
    • Instructions
      • Place the soy curls in a bowl
      • Add the remaining ingredients to a microwave safe dish or measuring cup, stir to
        combine, and then microwave just until the mixture begins to simmer
      • Pour the liquid over the soy curls, and toss with a fork to coat
      • Allow the Soy Curls to soften and absorb all of the liquid, for about 10 minutes,
        stirring every few minutes
      • Add your softened soy curls to an air fryer in a single layer
      • Set your air fryer to cook at 180 degrees Fahrenheit for 20 minutes
      • Toss your curls every 5 minutes
      • Begin testing your jerky at the 15 minute mark for texture
      • When they are chewy, they are done
      • I personally have found 18 minutes to be the perfect time
      • Immediately place your jerky in a bowl with a lid, and let cool to room temp
      • Devour immediately, or store in an air-tight container in the refrigerator
    • Notes
      • For every cup of dry Soy Curls, you want about a quarter cup of water or broth,
        a tablespoon of oil (optional but it does help with the texture) and another quarter
        cup combined of liquid flavoring such as soy sauce, chili sauce, sesame oil,
        maple syrup, hoisin sauce, BBQ sauce ...
      • You basically want a half cup of liquid for every cup of Soy Curl

• Dehydrator
  • Vegan Jerky Recipes @ dehydratorspot.com (07/19)

  • Vegan Jerky @ peakbagginmama.com (07/19)
    • Notes
      • Use a dehydrator OR your oven on its lowest setting (250 deg F or less)
      • Dehydrate OR bake for 2-4 hours

• Oven Baked
  • Easy Vegan Jerky @ thehiddenveggies.com (07/19)
    • Ingredients
      • 1 tbsp Bragg s Liquid Aminos
      • 1 tbsp black strap molasses
      • 1 tbsp liquid smoke (hickory flavored)
      • 1 tsp salt
      • 1/2 tsp onion powder
      • 1/2 tsp garlic powder
      • 1/4 tsp cayenne, more or less to taste
      • 1/4 cup canola or other neutral tasting oil
      • 1 cup boiling water
      • 4 cups Butler Soy Curls (dry)
    • Instructions
      • Preheat the oven to 225 deg F
      • Put all the ingredients except the water and soy curls into a bowl
      • Add boiling water and then stir well
      • Immediately add the soy curls, stirring them to coat with the marinade
      • Let sit for about a minute before stirring them again
      • Continue to do this for about 4-5 minutes until most of the liquid is absorbed
        and soy curls are soft
      • Drain off any remaining liquid, and spread soy curls onto a cookie sheet
      • Bake at 225 deg F for 1 hour, flipping every 15 minutes
    • Notes
      • Bake for 10 minutes less for chewier jerky, or 10 minutes more for crunchier jerky
      • Variations in oven temperature and humidity with change bake time slightly
      • Watch jerky closely at the end of the cooking time as to not over dry or burn
      • Store in an airtight container in the fridge

  • Epic Vegan Jerky @ veganblueberry.com (07/19)
    • Ingredients
      • 8 oz. Soy Curls, or approx. 4 cups dry
      • 1/4 cup Braggs Liquid Aminos
      • 1/4 cup Vegan Worcestershire Sauce
      • 1/4 cup Olive Oil
      • 2 tsp Chili Powder
      • 2 tsp Onion Powder
      • 2 tsp Garlic Powder
      • 1 tsp Cayenne
      • 1 tsp Crushed Red Pepper Flakes
      • 1/4 tsp Seasoned Salt
      • 1 tsp Wright's Hickory Flavor Liquid Smoke
    • Instructions
      • Preheat oven to 250 degrees
      • Cover baking tray with parchment paper or equivalent
      • Soak 8 oz. of the soy curls (4 dry cups) in a large bowl of water for 5-10 minutes
      • While the soy curls are soaking, gather your ingredients, measure into a med-sized bowl
        and mix together well
      • Now drain your soy curls well, pressing lightly to remove excess water
      • Pour the smoky sauce over the drained soy curls and mix well
      • Spread the soy curls on a parchment covered tray
      • Bake at 250 degrees for an hour, turning approx every 15 minutes

  • Hawaiian Vegan Jerky @ veganguidetothegalaxy.com (07/19)
    • Ingredients
      • 1 Package Butlers Soy Curls
      • 1 tsp sea salt
      • 1/2 tsp black pepper
      • 1/4 Cup pineapple juice
      • 1/4 Cup soy sauce
      • 1 Tbsp finely minced garlic
      • 1 Tbsp brown sugar
      • 1 tsp ground ginger

  • TVP Jerky @ craftster.org (07/19)
    • Ingredients
      • 2 cups TVP chunks
      • Marinade
        • 1/4 cup red wine vinegar
        • 1/4 cup barbecue sauce
        • 2 tablespoons Worcestershire sauce
        • 2 tablespoons brown sugar
        • 1 tablespoon Dijon mustard
        • 2 tablespoons steak spice
        • 1 teaspoon garlic powder
        • 1 teaspoon onion powder
        • 1/2 to 1 teaspoon liquid smoke (optional)
        • 1/3 cup water
    • Instructions
      • Combine all the marinade ingredients in a small saucepan; add dry TVP
      • Over medium heat, bring to a boil; simmer 5 minutes, stirring occasionally
      • Turn off heat and allow to cool to room temperature, stirring occasionally
      • You can now proceed to next step, OR pour everything into a Ziploc bag and squeeze
        out all the air. Refrigerate and allow to marinate 1 hour or overnight.
      • On a cookie sheet or dehydrator tray, distribute TVP chunks so that they are not
        touching and brush on any remaining marinade
      • Giving the pan an occasionnal shake, bake at 175 deg F for 3 to 4 hours,
        or until desired texture is attained

  • TVP Jerky @ pleasantlyplumpvegan.blogspot.com (07/19)
    • Ingredients
      • 1 cup of tropical juice blend
      • 1 cup of pineapple juice
      • Couple splashes of soy sauce
      • Couple squirts of agave nectar
      • 2 tablespoons of natural sugar
      • couple large peeled pieces of fresh ginger
      • 5 large fresh garlic cloves (kept whole)
    • Instructions
      • In a saucepan, combine the ingredients for the marinade
      • Heat until everything is dissolved and has had some time to thicken a bit
      • Rehydrate the TVP chunks (about a cup or so) with boiling water
      • Place the drained, rehydrated TVP in the cooking liquid
      • Cook it down until it is syrupy
      • Drained the marinated TVP, placed it on a cookie sheet
      • Bake at 175 deg F for about an hour (tossing it a few time through out)

• Stove Top
  • Nutrela High Protein Chunks @ amazon.com (06/19)
    • Ingredients
      • 2 tbsp soy sauce
      • 1 tbsp coconut oil
      • 1 tsp favorite spices (Old Bay, hot red chili pepper, ginger, and a little hot sauce)
      • 1/3 cup water
      • 1 cup dry Nutrela chunks
    • Instructions
      • Mix soy sauce, coconut oil, spices, and water over a low flame.
      • Add Nutrela chunks
      • Quickly stir so that all the chunks get an equal amount of moisture
      • Simmer on low heat until the liquid is gone => juicy result
      • Continue to cook for a chewy result
      • Cook longer still until the chunks are as brown and crunchy as you like
    • Notes
      • I found these in Asian markets in Dallas
      • I think this would be an excellent substitute for turkey stuffing

Top of Page

Meatloaf / Meatball

• Meatball
  • Easy Meatballs with TVP @ sarahsvegankitchen.com (07/19)
    • Ingredients
      • 1 cup textured vegetable protein
      • 7/8 cups vegetable broth
      • 1 teaspoon onion powder
      • 1 teaspoon garlic powder
      • 2 teaspoons Italian seasoning
      • 1 tablespoon vegan Worcestershire sauce, or soy sauce
      • 2 tablespoons nutritional yeast
      • 1/4 cup flour (any kind) or breadcrumbs
      • salt and pepper, to taste
    • Instructions
      • Bring veggie broth to a boil and pour over TVP
      • Cover and allow to sit for 10 minutes until completely absorbed
        (A beef-flavored broth, such as the Better than Bouillon No Beef Base, will make these
        taste more convincing.)
      • Add the remaining ingredients and combine into a thick dough that holds together
      • Depending on the type of flour you use, you may need to add extra
      • Add salt as needed, depending on whether the broth and Italian seasoning contain salt
      • Shape mixture into 1-2 inch balls
      • To bake, cook in preheated 400 deg F for 20 minutes
      • To pan-fry, heat a few tablespoons of oil in a skillet over medium heat
      • Fry meatballs for 5-8 minutes, tilting the pan to roll them around and brown

  • Homemade Meatless Meatballs @ powerhungry.com (07/19)
    • Ingredients
      • 2-1/3 cup TVP
      • 1 3/4 cups boiling water
      • 1 cup finely chopped onion
      • 2 tbsp olive oil or other neutral vegetable oil
      • 1 tbsp minced fresh garlic
      • 2 tbsp soy sauce
      • 1-1/2 tsp ground cumin
      • 1-1/4 tsp dried oregano
      • 3/4 tsp salt
      • 1/2 tsp black pepper
      • 1/2 cup packed fresh basil leaves, chopped
      • 2 eggs
    • Instructions
      • Preheat oven to 375 deg F
      • In a large bowl, combine the TVP and boiling water; let stand 10 minutes
      • Meanwhile, heat the olive oil in a large nonstick skillet set over medium-high heat
      • Add the onion and garlic; cook and stir 5 to 6 minutes until onion is translucent
      • Add the soy sauce, cumin, oregano, salt, and black pepper
      • Cook and stir 30 seconds longer
      • Place the TVP mixture, onion mixture, basil, and eggs in bowl of food processor
      • Process until mixture just begins to hold together
      • Mold into 1-inch size meatballs (a small cookie scoop works perfectly)
      • Arrange balls on a large rimmed baking sheet
      • Optional, give balls a quick spritz with olive oil cooking spray (it promotes browning)
      • Bake 15 to 20 minutes until lightly browned
      • Makes 3 dozen meatballs

• Meatloaf
  • Turkey Meatloaf Muffins @ sweet-carolines.com (07/19)
    • Ingredients
      • 1 lb ground turkey
      • 1 cup TVP
      • 2 green onions
      • 1 small red onion
      • 3 cloves garlic minced
      • 1 Tablespoon grated fresh ginger or ginger paste
      • 2 Tablespoons liquid aminos
      • 2 eggs
    • Instructions
      • Mix all ingredients together in a bowl (with your hands)
      • If meat mixture has too wet of a consistency, add a tiny bit more of your TVP
      • Spray muffin tins with olive oil and press meat mixture into muffin tins
      • Bake at 375 deg F for about 12-15 minutes or until meatloaf is cooked through

  • TVP Meatloaf Muffins @ recipes.sparkpeople.com (07/19)
    • Ingredients
      • 1 cup Bob's Red Mill TVP
      • 1/2 cup Steel Cut Oats, dry
      • 2 large Egg, fresh, whole, raw
      • 1 cup Baby Spinach, chopped
      • 1 cup Baby Portabellas, well chopped
      • 1/2 cup Red Onion, diced
      • 3 - 4 Mighty Minis Sweet Mini Peppers, diced
      • 3 cloves Garlic, minced
      • 1/2 cup Imagine Organic No-Chicken Broth
      • 1 can Red Gold Diced Hot Petite Diced Tomatoes With Green Chilie (14.5 oz )
      • 1 tbsp Worcestershire Sauce
      • 1/2 tbsp Cayenne Pepper
      • 1 tbsp Italian Seasoning
      • 1 tsp Black Pepper
      • 1 tbsp dried Parsley
      • 1/2 tbsp Chili Powder
      • 1/2 tbsp dried Sage
      • 12 tbsp Pace Picante Sauce (Mild, Medium, or Hot)
    • Instructions
      • Preheat oven to 375 deg F
      • In medium bowl, combine all ingredients except salsa for topping
      • Mix to combine and let stand 10 minutes until the liquid is absorbed
      • Mix well
      • Fill muffin cups or muffin pan wells (spray with PAM first if using the wells straight)
      • Bake 30-35 minutes
      • Spread 1 tbsp of salsa on loaf during the last 5 minutes of baking if using foil cups,
        otherwise, add salsa when serving
      • Serving Size: makes 12 individual muffins, 2 per serving

Top of Page

Miscellaneous

• Miscellaneous Recipes
  • Soy Flour Quiche Crust @ cookpad.com (08/19)
    • Ingredients
      • 1 cup soy flour, sifted
      • 1 cup parmesan cheese
      • 1/2 cup butter, cut into 8 pieces
      • 2 tablespoons heavy cream
      • 2 tablespoons water
    • Instructions
      • Mix soy flour and parmesan cheese together
      • Add butter in sections until mixture starts to crumb
      • Gradually add heavy cream and water
      • Press dough into pie plate
      • Bake empty crust at 375 deg F for 15 minutes
      • Makes 1 pie crust; 10.5 net carbs

Top of Page

Muffins

• Carrot Muffins with Soy Flour @ food.com (07/19)
  • Ingredients
    • 1 cup grated carrot
    • 1 cup soy flour
    • 1 tsp baking soda
    • 1 tsp baking powder
    • 1 egg
    • 2 1/4 tbsp Truvia
    • 1/4 cup milk
    • 1/4 cup yogurt
    • 2 1/2 tsp sunflower oil
    • Cinnamon, vanilla extract, etc
  • Instructions
    • Set oven to 350 deg F
    • Beat egg until white and fluffy
    • Add Truvia to egg and mix
    • Add soy milk and yogurt, then oil
    • Mix and shift dry ingredients together
    • Add in grated carrot and dry ingredients until just combined
    • Divide mixture to 6-8 and spoon into paper case (in Muffin tin)
    • Bake in the oven for 25-30 minutes, or until they test done with a toothpick
      inserted in the middle
    • Remove from the muffin tin while still hot
    • Cool in air tight container so that they won't dry out

• Gluten Free Banana Protein Muffins @ rippedrecipes.com (07/19)

• High Fiber, High Protein Muffins @ recipes.sparkpeople.com (07/19)

• Krista's TVP Banana Muffins @ recipes.sparkpeople.com (07/19)

• Protein Muffin Recipe @ purelytwins.com (09/19)
  • Ingredients
    • 4 tbsp vegan protein powder
    • 2 eggs
    • 2 tbsp cocoa powder
    • 2 tsp xylitol, or sweetener of choice
    • 1/4 tsp vanilla extract
    • 2 tbsp water or coconut milk
  • Instructions
    • Preheat oven to 350 deg F
    • Place all ingredients into a bowl; mix
    • Scoop batter into one large muffin pan (ramekin), or 2 regular muffin liners
    • Bake about 20-25 minutes

• Rice Bran and Soy Flour Blueberry Muffins @ housewifebarbie.com (08/19)
  • Ingredients
    • 4 tablespoons Rice Bran
    • 3 tablespoons soy flour
    • 2 cups soy flour
    • 1 cup Splenda
    • 1/2 teaspoons baking powder
    • 4 eggs
    • 1 cup heavy cream
    • 2/3 cup club soda
    • 1 cup blueberries tossed with Splenda before adding
  • Instructions
    • Preheat oven to 375 deg F
    • Mix Rice bran with 3 tablespoons soy flour; set aside
    • Spray a 12-cup muffin tin with vegetable oil cooking spray
    • Evenly sprinkle the inside of the muffin cups with the rice bran and soy flour mix
    • In a bowl, whisk all the remaining ingredients, except the blueberries
    • Fold in the blueberries and fill the 12 muffins cups evenly with the batter
    • Place on the center rack of the oven and bake for 20 to 25 minutes, or until the tops
      turn golden brown and a toothpick stuck in the center comes out clean
    • Let cool completely before storing in the refrigerator

• TVP Cinnamon Applesauce Muffins @ vegweb.com (09/19)
  • Ingredients
    • 1/2 cup textured soy protein
    • 2 scoops vegan protein powder (vanilla or plain)
    • 1/3 cup granular sugar substitute
    • 1/2 teaspoon baking soda
    • 1/2 teaspoon baking powder
    • 1/2 teaspoon nutmeg
    • 1 1/2 teaspoons cinnamon
    • 1/4 teaspoon salt
    • 1/4 cup unsweetened applesauce
    • 1 1/2 cups water (approximate)
    • 1 teaspoon lemon juice
    • 1 teaspoon vanilla extract
  • Instructions
    • Preheat oven to 375 deg F
    • In a food processor, whirr together the dry ingredients
    • Make sure the textured soy protein is thoroughly ground up
    • While the machine is still running, dump in the applesauce
    • Add the water a bit at a time, until the mixture is a thick batter (resembles oatmeal)
    • Whirr in the lemon juice and the vanilla extract
    • Spoon the batter into greased muffin tins and bake for 10 minutes
    • Reduce the oven temperature to 350 degrees and bake for 5-10 more minutes

• Zucchini Muffins @ stellastyle.com (08/19)
  • Ingredients
    • Vegetable oil spray
    • 1 1/2 cups soy flour
    • 1/2 cup finely diced zucchini, with peel on
    • 3 large eggs
    • 3/4 cup heavy cream
    • 1/2 cup club soda
    • 1/3 cup bulk sugar substitute (recommended: Splenda)
    • 1 1/2 teaspoons baking powder
  • Instructions
    • Preheat the oven to 375 deg F
    • Grease a 12-cup muffin pan with vegetable oil spray
    • In a large bowl, whisk the remaining ingredients until completely blended
    • Fill muffin cups about two-thirds full with the batter
    • Bake for 20 to 25 minutes, until the tops start to brown
      (Be careful not to overcook or they will be very dry)
    • The muffins are done when lightly browned or when a toothpick inserted in the center
      of a muffin comes out clean
    • Remove the muffins from the oven and let them cool for 5 minutes before removing from the tin
    • Serve warm with a pat of butter or at room temperature with cream cheese
    • Refrigerate any leftovers in a sealed container

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Noodles, Soybean

• Types of Noodles
  • Chinese Tofu Bean Curd @ thewoksoflife.com (07/19)
    • Tofu Noodles (Doufu Si) -- shredded tofu

    • Bean Thread (Fu Zhu) -- dried bean curd sticks (yuba sticks)

    • Dried Bean curd sheets -- Fu Pi (tofu skin)

  • Soybean noodles -- made from defatted soybean flour

• Recipes
  • Ching Hainan Style Chicken Noodle Soup @ yutaka.london (07/19)

  • Ching's Hot & Sour Soybean Noodles @ yutaka.london (07/19)

  • Dan Dan Noodles
    • Dan Dan Noodles @ foodnetwork.com (07/19)
      • Ingredients
        • 1/3 cup creamy peanut butter
        • 4 cloves garlic, minced
        • 2 tablespoons grated fresh ginger
        • 2 tablespoons low-sodium soy sauce
        • 1 tablespoon dark brown sugar
        • 1 tablespoon toasted sesame oil
        • 1 tablespoon Chinese black vinegar
        • 1 tablespoon chili oil
        • 1/4 cup low-sodium chicken broth
        • 8 ounces ramen noodles
        • 1/2 cup roasted peanuts, chopped
        • 3 scallions, finely chopped
      • Instructions for sauce
        • Place the peanut butter, garlic, ginger, soy sauce, brown sugar, sesame oil,
          black vinegar, and chili oil into the bowl of a mini-food processor
        • Process until the mixture is well combined and forms a paste, 1 to 2 minutes
        • With the processor running, gradually add the chicken broth
        • Process until the sauce is creamy and well combined, 1 to 2 minutes
        • Transfer to a large mixing bowl, cover, and set aside

  • Five Spice Soybean Noodle Stirfry @ gingeybites.com (07/19)

  • Shredded Tofu Noodles @ seriouseats.com (07/19)
    • Bean curd noodles are often called tofu strands or shredded tofu
    • They are found in Chinese markets next to cartons of fresh tofu
    • Tofu strands are sold in various widths (from spaghetti to fettucini)

  • Soybean Noodles in Peanut Butter Spinach Sauce @ onegreenplanet.org (07/19)
    • Ingredients
      • 2 servings soybean noodles
      • 1 1/2 tbsp sesame oil
      • 1 1/2 tbsp tamari
      • 1 clove garlic
      • 1/2 thumb-sized piece ginger
      • 1 1/2 tbsp peanut butter
      • 3/4 cup coconut milk
      • 2 handfuls fresh baby spinach
      • Little fresh lime juice
      • Small handful of salty peanuts
      • 1 tbsp sesame seeds
    • Instructions
      • Boil the soybean noodles
      • Place the sesame oil, tamari, garlic, ginger, peanut butter, coconut milk and
        half the spinch ina food processor
      • Beand for a few seconds, until smooth
      • Bring sauce to a simmer in a pot on low heat (1-2 minutes)
      • Add the noodles to the sauce
      • Toss in the remaining baby spinch
      • Pace in serving bowls
      • Add fesh lime juice, sesame seeds, and salty peanuts
      • Serve with extra tamari on the side

  • Soybean Noodles in Soy Milk and Sesame Soup @ yutaka.london (07/19)

  • Soybean Noodles with Grilled Vegetables @ yutaka.london (07/19)

  • Soybean Vegan Noodles @ forknotforpork.com (07/19)
    • Ingredients
      • Soybean noodles (65 grams, as desired)
      • 3/4 cup soybeans
      • 1 cup mushrooms
      • 1/4 cup water chestnuts
      • 1 Tbsp soy sauce
      • Drop hot chilli sauce
      • 1/2 tsp peanut butter
    • Instructions
      • Place soybean noodles in boiling water and boil according to package instructions
      • Pan fry the (cooked) soybeans, mushrooms, and water chestnuts
      • For dressing: mix soy sauce, peanut butter, and hot sauce
      • Mix everything together

• Sources
  • ALDI Simply Nature Soybean Spaghetti ($2.89)
    • 200 gram box has 4 servings
    • 1 serving (~2 oz): 190 calories, 4 grams fat, 7 carbs, 13 grams fiber, 24 grams protein
    • Black Soybean Spaghetti is a "New Item at ALDI" ($2.89)
    • Simply Nature Soybean Spaghetti @ instacart.com (07/19)
    • Simple Nature Organic Soybean Spaghetti @ amazon.com (2 pack; $16.99) (07/19)
    • Notes
      • Simply Nature Instructions:
        • Boil 8 cups of water
        • Add the spaghetti
        • Reduce heat and simmer for 4-6 minutes
        • Strain
        • For a more al dente texture, rinse under cold water and then strain
      • The texture in most of these bean noodles is even better if you don't boil them
        the traditional way. Instead, boil water in your kettle and pour it over the
        noodles with some salt. Let it sit for about 5 minutes et voil !

  • GAFELL Soybean Noodles @ amazon.com (5.64 oz; $5.58) (07/19)
    • Noodles look like little bird nests (noodle cakes)
    • One serving has 117 calories, 7 carbs, 8 grams fiber, and 16 grams protein
    • Made of soybeans and water
    • Cook them for 5 minutes for a bouncy noodle, or cook for 15 minutes if you enjoy
      a classic colder noodle (chewy texture)

  • The Only Bean - Soybean Spaghetti @ theonlybean.com (8 oz; 2 pack; $8.99) (07/19)

  • The Only Bean - Soy Bean Spaghetti Pasta @ amazon.com (8 oz; $6.99) (07/19)

  • Zeroodle Soybean Spaghetti @ netrition.com (200 grams; $3.50) (07/19)
    • Boil water; add pasta to the boiling water
    • Simmer gently for 4-6 minutes or until cooked through
    • Immediately rinse under cold running water

  • Zeroodle/Liviva Soybean Fettuccine @ netrition.com (200 grams; $3.89) (07/19)

  • Zeroodle Soy Bean Fetuccine and Spaghetti Pasta @ amazon.com (7 oz; $13.99) (07/19)

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Pancakes

• Pancakes and Waffles
  • Amazing Pancakes @ recips.sparkpeople.com (08/19)
    • Ingredients
      • 2 eggs
      • 1/4 cup soy flour
      • 1/3 cup sour cream (full or reduced fat is fine)
      • 1 tsp baking powder
      • 1 Tbsp olive oil (two can be used for density)
      • 1 Tbsp whole flaxseeds (meal can be used)
      • 1/8 tsp salt (more or less to taste)
    • Instructions
      • Heat griddle or pan to medium-high heat
      • Use non-stick cooking spray
      • Pour batter so that pancakes are about 4 inches in diamter
      • Makes about six 4-inch pancakes -- about 2 servings
    • Notes
      • Used heavy cream instead of sour cream; tasted great, but took longer to cook
      • Used yogurt for sour cream, added 1 tsp Splenda, put in muffin pans,
        and baked for 20 mins at 350 deg F

  • Flaxseed Soy Belgian Waffles @ yikesnocarbs.wordpress.com (08/19)
    • Ingredients
      • 1/2 cup (40 gr) flaxseed meal
      • 1/2 cup (35 gr) soy flour
      • 1 Tbsp Splenda
      • 1 tsp baking powder
      • 1/2 tsp baking soda
      • 1/2 tsp lemon zest
      • 1/4 tsp salt
      • 1 cup buttermilk (or 1 cup milk with 1 Tbsp white vinegar added let curdle before using)
      • 1 large egg
      • 2 Tbsp (30 gr) unsalted butter, melted and slightly cooled
    • Instructions
      • Mix the dry ingredients well in a mixing bowl
      • Using a whisk to stir
      • add in the buttermilk, egg and butter and keep stirring till you have a nice smooth batter
      • Let sit a while to thicken
      • You don t want to have a batter which is too watery, otherwise it will flow right off your
        waffle iron
      • If batter is too watery, add more flaxseed meal, a tablespoon at a time
      • Use a soup ladle and put a scoop or more onto your preheated waffle iron
      • Cook till done
      • Makes 7 pieces in my Belgian Waffle iron

  • Soy Flour Pancakes @ fatsecret.com (08/19)
    • Ingredients
      • 2 tbsp soy flour
      • 1/2 cup egg whites
    • Instructions
      • Whisk together soy flour and egg whites
      • Pour into lightly greased frying pan
      • Cook until lightly browned, and flip to brown other side
    • Notes
      • Tasted like egg whites with flour; nothing like a pancake
      • Tasted like slightly gritty fried egg whites

  • Soy Flour Pancakes @ recipes.sparkpeople.com (08/19)
    • Ingredients
      • 2 cups Soy Flour
      • 3 tbsp Brown Sugar
      • 1 tsp Salt
      • 2 tbsp Baking Powder
      • 3 large Eggs
      • 5 tbsp Extra Light Olive Oil
      • 2 cups Vanilla Soy Milk
      • Water
      • Cinnamon (optional)
    • Instructions
      • Mix all dry ingredients together
      • Slowly add wet ingredients stirring between each addition
      • Soy has a different consistancy than other flours, being more dense so you will
        use A LOT OF WATER!
      • Add more water then stir, then keep adding water until it is the perfect batter consistancy
      • Heat pancake griddle on low-medium heat
      • Cook slowly or soy will burn
      • These pancakes take a bit longer to cook than traditional pancakes but worth it
      • Number of Servings: 7

  • Soy Flour Pancakes @ sbd-recipes.livejournal.com (08/19)
    • Ingredients
      • 1 cup soy flour
      • 1 tsp baking powder
      • 1 egg or equivalent sub
      • 1 tbsp canola oil
      • 1/2 tsp salt
      • 1 cup milk
      • Cinnamon, vanilla, nutmeg, and sugar sub to taste
    • Instructions
      • Whisk all ingredients together
      • Cook as you would regular pancakes, 1/4 cup of batter at a time
      • Makes about 7 3-inch pancakes
    • Notes
      • You may need sweetener
      • You WILL need more spices than for regular pancakes

  • Soy Flour Waffles @ pinterest.com (08/19)
    • Ingredients
      • 1/4 cup soy flour
      • 1 whole egg
      • 1 tsp baking powder
      • Dash of salt
      • Water to thin to batter consistency
    • Instructions
      • Mix ingredients
      • Cook in a waffle iron
    • Notes
      • Liquid egg whites and almond milk produced very flat waffles
      • This recipe fixes that problem

• Scones and Pikelets
  • Low Carb Soy Flaxseed Pikelets @ yikesnocarbs.wordpress.com (08/19)
    • Ingredients
      • 2 Tbsp ground flaxseed meal
      • 4 Tbsp soy flour
      • 1 medium egg beaten
      • 3 Tbsp soy milk
      • pinch salt
      • 1 tsp baking powder
      • 1/2 tsp lemon zest
      • 1 tsp oil
    • Instructions
      • Mix everything together into a smooth batter
      • Lightly coat a frying pan with oil and heat it up, then turn down heat to medium
      • Drop batter into pan to make small rounds; I can get three into my pan
      • When the batter has slightly set, flip it and cook the other side
    • Notes
      • Don t turn the heat up too high
      • Soy flour gets brown faster so the outside could get burnt before the inside gets cooked
      • Instead of lemon zest, you could use orange zest or vanilla

  • Low Carb Soy Flaxseed Scones @ yikesnocarbs.wordpress.com (08/19)

Top of Page

Pie

• Baked Pumpkin Pie TVP @ ingredientsofafitchick.com (06/19)
  • Ingredients
    • 1/3 cup TVP (or oats)
    • 10 g vanilla protein powder
    • 2 tsp baking stevia
    • 2 tsp pumpkin pie spice (adjust to your liking)
    • 1/4 cup pure canned pumpkin
    • 1/2 tsp pure vanilla extra
    • 2 large egg whites
    • 1/4 cup water
    • 4-inch ramekin
  • Instructions
    • Preheat oven to 350 deg F
    • Spray ramekin with non-stick spray
    • In a microwave-safe bowl, combine the TVP and water
    • Microwave about 2 minutes, until the TVP is soft and the water is absorbed
    • Mix all remaining ingredients into the TVP
    • Pour into your ramekin
    • Bake for ~40 minutes, or until the edges become golden and the center is set
    • Serve with a dollop of sweetened yogurt and a sprinkle of cinnamon
    • Serves 1

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Porridge

• Oatmeal
  • Maple TVP Protein Oatmeal @ sprint2thetable.com (06/19)
    • Ingredients
      • 1 cup water
      • 1/3 cup TVP
      • 2 tbsp rolled oats
      • 1 tsp ground flax
      • 1/2 tsp apple pie spice
      • 1/2 tsp maple extract (can use vanilla)
      • 4-5 drops liquid stevia (or other sweetener)
      • 1/4 tsp brown sugar extract (optional)
      • 3 tbsp egg whites
      • Toppings: sugar-free maple syrup, raspberries, and cinnamon
    • Instructions
      • Add first 8 ingredients (everything before the egg), stir, and bring to a boil
      • Reduce heat to a simmer and cover
      • Cook about 10 mins, until mix thickens
      • Pour in egg whites
      • Allow to cook for 2-3 more mins, stirring frequently so that the egg doesn t form chunks
      • The mixture should be silky smooth
      • Scoop into bowl and add your favorite toppings

  • PB&J TVP Oatmeal @ fitaspire.com (06/19)
    • Ingredients
      • 1/4 cup almond milk
      • 3 tablespoons TVP
      • 3 tablespoons Rolled Oats
      • 2 heaping tablespoons Protein Plus Peanut Flour
      • 1/4 cup Blackberries
      • 4 drops Stevia (optional)
    • Instructions
      • The night before, mix together almond milk, TVP, and oats
      • In the morning, mash up blackberries with a fork
      • Stir in peanut flour until it dissolves in the blackberry juice
        (Add a little water, depending on the juiciness of your berries)
      • Microwave TVP/oat mixture for 1-2 minutes and stir in blackberry mix
      • Add a few drops of stevia, if you prefer a sweeter breakfast taste

  • TVP Oatmeal iwth PB2 @ keeprecipes.com (07/19)

• Porridge
  • TVP Breakfast Porridge @ lowcarb-vegan.net (06/19)
    • Ingredients
      • 1/3 cup TVP granules
      • 2/3 cup unsweetened plant milk
      • 1/4 teaspoon cinnamon
      • Low carb sweetener to taste
      • Optional: vanilla extract, nutmeg, fruit etc.
    • Instructions
      • Put all the ingredients into a small pot and bring it to a boil
      • Turn down the heat and let it cook for 10-15 minutes, until the tvp is soft
      • Stir often so the porridge won't burn to the bottom of the pot
      • Eat it warm, or let it cool down and eat it cold
      • It will keep for a few days in the fridge

• Rice Pudding
  • Geri's TVP Pudding @ recipes.sparkpeople.com (06/19)

  • TVP Rice Pudding @ recipes.sparkpeaople.com (06/19)
    • Ingredients
      • 2 cups Bob's Red Mill TVP
      • 4 cups Milk, nonfat
      • 4 large Eggs, fresh
      • 12 tsp Splenda Brown Sugar Blend
      • 1 tbsp Cinnamon, ground
      • 1 tbsp Nutmeg, ground
      • 1 1/2 tsp Vanilla Extract
    • Instructions
      • Pre-heat oven to 350 deg F
      • In a deep Pyrex bowl, pour skim milk over TVP granules
      • In separate bowl, whisk together eggs, sugar, spices and extract
      • Add to moistened TVP mixture
      • Place Pyrex bowl in cake pan (to avoid possible overflow in oven)
      • Add 1 cup water to cake pan (water bath)
      • Cook in 350 degree oven approximately one hour
      • Cool
      • Top with non-fat whipped cream
      • Number of Servings: 12

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Power Bars

• Homemade Protein Energy Bars @ youtube.com (09/19)
  • Ingredients
    • 2 Cups (160g) Rolled Oats (replace with TVP?)
    • 4 Tablespoons (20g) Cocoa Powder
    • 10 Teaspoons Instant Coffee (omit for caffeine-free version)
    • 6 Scoops (180g) Chocolate Protein Powder
    • 1/2 Cup (4 Ounces) Unsweetened Vanilla Almond Milk
    • 2 Tablespoons Brown Rice Syrup (or Honey) (2 tbsp water and artificial sweeteners)
    • 2 Teaspoons Vanilla Extract
    • 16 Tablespoons (256g) Peanut Butter
    • 2 Tablespoons (30g) Semi-Sweet Chocolate Chips
  • Instructions
    • Grind the Rolled Oats (or TVP) until they look like flour
    • Combine the oat flour, Cocoa Powder, Instant Coffee, and Chocolate Protein Powder
      into a large bowl and lightly mix those ingredients together
    • Take out a stove top pan and turn your burner on Low Heat (around 2 or 3)
    • Add in your Unsweetened Vanilla Almond Milk, Vanilla Extract, and Peanut Butter
    • Stir those around until they are mixed together
    • Slowly add in your dry ingredients while mixing everything together
    • Pour your mix into a pan, and press the mix until it s compacted
    • Add your Semi-Sweet Chocolate Chips on top and press those in
    • Cover your dish or pan, put it into the fridge so the mixture can harden
    • Cut into bars

• No-Bake Peanut Butter Soy Protein Bars @ geniuskitchen.com (06/19)
  • Ingredients
    • 1/2 cup roasted soybeans (or soy nuts)
    • 1 cup brown crisp rice cereal
    • 1 cup TVP
    • 1 pinch salt
    • 1/3 cup peanut butter
    • 1/3 cup brown rice syrup
    • 2 tablespoons sugar (or sugar replacement)
  • Instructions
    • Line an 8-inch square pan with foil or parchment paper and spray with cooking spray
    • Place soybeans in a food processor and pulse to chop
    • Alternatively, you may leave them whole or crush them slightly in a bag
    • Combine soy beans, brown rice crisp cereal and TVP
    • Toss with salt
    • In a microwave-safe mixing bowl, combine peanut butter, brown rice syrup and sugar
    • Heat on high in microwave for 1 minute, stopping to stir halfway through
    • Dump crunchy soy mixture into peanut butter mixture and stir until well coated
    • Press mixture tightly into pan
    • Chill for at least 2 hours or until firm
    • Score into 8 bars

• Pumpkin Gingerbread Protein Bars @ carascravings.com (06/19)
  • Ingredients
    • 1 cup (30gm) brown rice cereal
    • 1 cup (85gm) TVP
    • 3/4 cup (75gm) shredded unsweetened coconut
    • 4 scoops (120gm) all-natural vanilla protein powder
    • 1 tablespoon pumpkin pie spice
    • 1/3 cup molasses
    • 1/2 cup pumpkin puree
    • 50 drops liquid vanilla stevia
  • Instructions
    • Preheat oven to 350 deg F
    • Line the bottom of an 8x8" baking dish with parchment paper
    • Spray sides of the pan with cooking spray
    • In a large bowl, mix together cereal, TVP, coconut, and protein powder
    • In a small bowl, stir together pumpkin pie spice, molasses, pumpkin puree, and
      stevia until smooth
    • Pour the wet ingredients over the dry and mix thoroughly
    • Scrape the mixture into the prepared pan and press into an even layer
    • Bake for 15-20 minutes, until lightly browned and set
    • Cool completely, then turn onto a cutting board and slice into 12 bars
    • Wrap each bar individually in plastic wrap and freeze

• TVP Bars @ recipes.sparkpeople.com (06/19)
  • Ingredients
    • 2 cups TVP
    • 2 scoops chocolate protein powder
    • 1/4 cup splenda
    • 4 tbsp PB 2 peanut butter (powdered peanut butter)
    • 1/4 cup water
    • 1/2 cup sugar-free syrup
    • 1 tsp vanilla extract
  • Instructions
    • Combine dry ingredients
    • Add in wet ingredients, stir until blended
    • Press into square 8x8 pan that has been sprayed with pam
    • Put in fridge several hours
    • Cut into 10 bars
    • Put bars into snack-size baggies
    • Store in fridge or freezer

• TVP Granola Bars @ quailcovefarms.com (06/19)
  • Ingredients
    • 3 cups Old Fashioned Oats
    • 1 cup TVP OR 1 Cup of Crushed Nuts
    • 2/3 cup organic peanut butter
    • 1/3 cup Quail Cove Farms Virginia Honey
    • 1 tbsp vanilla extract
    • 1 tsp Real Salt
    • 1 tsp cinnamon or nutmeg
    • 1/2 cup milk
    • 1/2 cup chocolate chips, carob chips or raisins (optional)
    • 1/2 cup chocolate chips, melted, and for drizzle (optional)
      OR
      1/2 cup carob chips melted with 1 Tbsp coconut oil
  • Instructions
    • In a medium-sized mixing bowl, combine the oats with the TVP or crushed nuts; set aside
    • Into a microwaveable spouted container, add the peanut butter, honey and vanilla
    • Microwave for 30 seconds
    • To the heated mixture, stir in the salt and any additional spice you d like
      (cinnamon, nutmeg, etc.)
    • Add milk to the wet mixture and stir again
    • If you d like, you can add sweetener of any sort to the mix
    • Pour the wet mixture over the oat mixture in the bowl and stir until evenly distributed
    • If you d like, you can throw in raisins or chocolate chips at this point
    • You could probably increase the milk by a little bit if you needed to
    • Line a small baking dish with a piece of waxed paper large enough to come up and
      hang over all sides. (You can crisscross two pieces if necessary.)
    • Mash the mixture down into the pan, being sure to evenly fill all corners
    • Continue mashing until the mixture is densely packed and even
    • Cover the baking dish and place in the refrigerator for 3 hours
    • When chilled, remove the pan from the fridge and use the waxed paper overhang to
      lift the rectangle out of the baking pan. It will come out as one big, pliable piece.
    • Use a large knife to cut the rectangle into 16 snack-sized bars
    • Keeping the bars on the waxed paper, you can melt chocolate chips or carob chips
      to use for drizzling or dipping if you like, or you can leave the bars as they are
    • Refrigerate uneaten bars in an airtight container or snack-sized Ziploc bags

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Sausage

• Homemade Soyrizo @ yupitsvegan.com (01/20)
  • Ingredients
    • 1/4 cup sundried tomatoes
    • 1 3/4 cups TVP
    • 2 cups low-sodium vegetable broth
    • 1/4 cup red wine vinegar
    • 3 tbsp tomato paste
    • 3 tbsp tamari (or low-sodium soy sauce)
    • 1/2 tbsp olive oil
    • 1/2 larger white/yellow onion, minced
    • 3 cloves garlic, minced
  • Spices
    • 1 tsp cayenne pepper (very spicy)
    • 1/4 tsp ancho chili powder (r 1/2 tsp regular chili powder)
    • 2 tsp dried thyme
    • 2 tbsp dried oregano
    • 1/2 tsp ground allspice
    • 1/4 tsp ground cloves
    • 2 tbsp smoked paprika
    • 1/2 tbsp ground black pepper
    • 1 tsp ground coriander
    • 1 1/2 tbsp ground cumin
    • 1/2 tsp ground cinnamon
  • Instructions
    • In a large bowl, add the TVP and sundried tomatoes
    • Pour boiling hot vegetable broth over the mixture; let sit for at least 10 minutes
    • Chop sundried tomatoes if needed
    • Stir in red wine vinegar, tomato paste, and tamari
    • Measure all the spices into a separate bowl
    • Heat olive oil in a large skillet over medium heat
    • Add onion and garlic; cook for about 3 minutes
    • Add the spices and stir well; cook 30-60 seconds until fragrant
    • Add entire bowl of TVP mixture into the pan and stir well
    • Cook over medium heat, stirring frequently, for about 5 minutes

• TVP Breakfast Sausage @ recipes.sparkpeople.com (01/20)
  • Ingredients
    • 1 cup Bob's Textured Vegetable Protein
    • 1 cup water
    • 1 TBSP Splenda
    • 2 eggs
    • 2 TBSP bread crumbs
    • 1/2 tsp sea salt
    • 1/4 tsp ground thyme
    • 1/4 tsp ground sage
    • 1/4 tsp ground savory
    • 1/4 tsp black pepper
  • Instructions
    • Add spices and salt to water, bring to a boil
    • Stir in TVP
    • Allow to cool
    • Beat eggs with splenda (or sweetner of choice)
    • Mix well the eggs, bread crumbs and TVP mixture
    • Spread the oil evenly in a non stick skillet
    • Heat skillet
    • Form mixture into patties (about 1/4 cup each)
    • Fry for 5 minutes over medium high heat
    • Turn patties, reduce heat to medium cook another 5 minutes with pan covered
    • I like to turn them again and let the first side cook a couple of minutes longer
      with the cover off
    • Sausgages are done when there is no "juice" when squeezed and both sides are evenly browned
    • Refrigerate or freeze leftovers
    • Makes 6 patties, acout 3 inches wide and 1/2 inch thick

• TVP Sausage Crumbles @ geniuskitchen.com (01/20)
  • Ingredients
    • 1/2 cup boiling water
    • 1/2 tsp liquid smoke, optional
    • 3 tbsp Braggs liquid aminos (or 3 tbsp soy sauce)
    • 1 tsp maple syrup
    • 1/4 tsp blackstrap molasses
    • 1/2 cup TVP
    • 2 tbsp nutritional yeast
    • 1 tsp garlic powder
    • 1/2 tsp crushed sage
    • 1/2 tsp ground fennel
    • 1/4 tsp black pepper
    • 1/8 tsp cayenne
    • Oil (for frying)
  • Instructions
    • Stir boiling water with liquid smoke (if using), soy sauce, maple syrup, and molasses
    • Meanwhile, mix TVP with dry seasonings; stir to incorporate
    • Combine wet and dry mixtures
    • Then allow the TVP to absorb the moisture for about 5 minutes while you heat the oil
    • Fry mixture in oil in an uncovered frying pan on medium heat, about 5 minutes
      (or until browned), stirring occasionally

• Vegan Italian Sausage Crumbles @ pastabased.com (01/20)
  • Wet Ingredients
    • 1 cup water
    • 1/2 tsp Liquid Smoke
    • 2 tbsp soy sauce
    • 1 tbsp maple syrup
  • Dry Ingredients
    • 1 cup TVP
    • 1/4 cup nutritional yeast
    • 2 tsp garlic powder
    • 2 tsp onion powder
    • 1 tsp dried sage
    • 1 tsp fennel seeds
    • 1 tsp dried thyme
    • 1/2 tsp black pepper
  • Instructions
    • Preheat oven to 450 deg F
    • Line a baking sheet with parchment paper, and set aside
    • In a medium pot, stir together the wet ingredients
    • Heat on medium until the mixture comes to a boil
    • In a separate bowl, mix the dry ingredients
    • Stir the dry ingredients into the pot, and lower the heat
    • Cover the pot, and heat on low for 5 minutes (or until the liquid has been absorbed)
    • Transfer to the baking sheet
    • Bake for 20 minutes, or until crispy

• Vegan Sausage Gluten Free Links @ thehiddenveggies.com (01/20)
  • Ingredients
    • Seasoning for Italian Sausage
      • 2 tsp Italian herbs
      • 1/2 tsp fennel
      • 1/4 tsp cayenne or red pepper flakes
      • 1/4 tsp onion powder
      • 1/4 tsp garlic powder
    • Seasoning for Breakfast Sausage
      • 1 tbsp maple syrup
      • 2 tsp poultry seasoning
      • 1/4 tsp onion powder
      • 1/4 tsp garlic powder
      • 1/8 tsp nutmeg
      • dash cayenne
    • Seasoning for Beer Brats
      • 1/4 cup beer (reduce water by 1/4 cup if using beer)
      • 1/2 tsp mustard powder
      • 1/2 tsp white pepper
      • 1/4 tsp onion powder
      • 1/8 tsp nutmeg
    • Basic Broth for all sausages
      • 1 tbsp canola oil
      • 1 cup water
      • 1 tbsp Bragg's Liquid Aminos
      • 1 tsp hickory flavored liquid smoke
    • Sausage Filling for all sausages
      • 3/4 cup TVP
      • 1/4 cup oat flour
      • 2 tbsp ground flax (other recipes have used xanthan gum)
    • Casing for all sausages
      • 4 pieces spring roll wrapper
      • 3/4 cup warm water
      • 1 tbswp Bragg's liquid aminos
      • 1 tsp liquid smoke
      • 1/2 tbsp oil (coat sausage and fry)
  • Instructions
    • Make broth, and turn heat down to low
    • Add TVP and allow it to soak up the broth
    • Add flax meal and oat flour
    • Stir until mixture becomes thick
    • Allow to cool
    • Scoop out 1/4 cup and form sausage
    • Place on tray to cool in the frig for about 15 minutes
    • Wrap in rice paper casing
    • Fry sausages on medium-low heat; cook for 7-10 minutes

• Vegan Sauage Rolls @ instragram.com (01/20)
  • Ingredients
    • 1 cup of TVP or any other vegetable protein
    • 1 1/4 cup boiling water
    • 1/2 cup peanuts or other nuts you prefer
    • 1/4 cup grated onion
    • 1 carrot (small) grated
    • 1 tsp olive oil
    • 2 tsp dried mixed herbs
    • 1/2 cup bread or rice crumbs
    • 1 Tbsp tamari sauce
    • 1/2 cup apple juice
    • Pepper to season
    • 3-4 sheets puff pastry
  • Directions
    • Preheat oven to 350 deg F
    • Put TVP in bowl and pour over boiling water
    • Let stand for few minutes
    • Blend peanuts till fine, and grate onion and carrot
    • Mix filling and place in puff pastry
    • Bake at 350 deg F for ? minutes

• Other Ideas
  • Homemade Vegan Sausages @ elephantasticvegan.com (01/20)
    • Ingredients
      • Main ingredient is vital wheat gluten
    • Instructions
      • Soften onions and garlic
      • Add all the ingredients to a food processor and pulse
      • Form the sausages
      • Roll them in parchment paper and then in aluminum foil
      • Steam to cook

Top of Page

Seasoning

• Chinese Spices
  • 5 Spice Powder
    • Blend of cinnamon, cloves, fennel, star anise, and Szechwan peppercorns
    • Some recipes also contain ginger, nutmeg, and licorice

• Indian Spices
  • Garam masala
    • Contains black and white peppercorns, cloves, cinnamon or cassia bark, mace,
      black and green cardamom pods, curry leaf, cumin, and coriander

• Mushroom Powder
  • Magic Mushroom Powder @ nomnompaleo.com (07/19)
    • Ingredients
      • 1 ounce dried porcini mushrooms
      • 2/3 cup salt
      • 1 tbsp red pepper flakes
      • 2 tsp dried thyme
      • 1 tsp black pepper, ground
    • Instructions
      • Pulse the dried mushrooms in a spice grinder until finely ground
      • Transfer mushroom powder to a bowl
      • Add the remaining ingredients
      • Mix thoroughly

  • Mushroom Seasoning @ amazon.com (07/19)
    • Mushroom powder, salt, mushroom extract, vitamin B, calcium
    • Perfect for soups, veggies, broth, stir fry
    • Can replace MSG
    • Adds umami flavor

Top of Page

Shopping

• Online Stores
  • Bob's Red Mill
    • Bob's Red Mill TVP @ netrition.com (10 oz; $2.99) (06/19)
    • Bob's Red Mill TVP @ swansonvitamins.com (10 oz; $2.70) (06/19)
    • Bob's Red Mill TVP @ vitacost.com (10 oz; $2.58) (06/19)

  • Eden Black Soy Beans @ netrition.com ($2.59) (04/21)

  • Butler Soy Curls @ amazon.com (pack of 3; 8 oz; $17.99) (06/19)

  • Butler Chik-Style Seasoning @ butlerfoods.com (07/19)

  • Harmony House Better Than Chicken @ harmonyhousefoods.com (06/19)

  • Honeyville Soy TVP @ shop.honeyville.com (06/19)
    • Bacon, Beef, Chicken, Ham, Sausage, Taco, and Unflavored TVP

  • Lokubox.com (Sri Lankan Grocery shipped to your doorstep) (07/19)
    • Delmege Curry, Chicken, Cuttlefish, Regular, Mixed Vegetables, Mutton, Prawn ($1.29 each)

  • Wholesome Provisions Just Like Chicken @ walmart.com ($15.49) (06/19)

• Asian Grocery Stores
  • Carrollton Plaza Supermarket
    • 3040 N Josey Ln, Carrollton, TX 75007
    • SE corner of Frankford and Josey
    • Hours: 08:30 am - 09:30 pm
    • Richin Trading Thit Chay (dried bean curd; shredded, slices, chunks, dark/light)
    • Frozen bean curd as well

  • H Mart
    • 2525 Old Denton Rd, #200, Carrollton, TX 75007
    • NW corner of Old Denton Rd & George Bush
    • Hours: 8:00 - 23:00
    • Sells Yamamotoyamo Soy Wrappers (Paprika)

• Indian Grocery Stores
  • Extreme North locations
    • India Bazaar, West Plano (07/19)
      • 8450 Angels Drive, Plano, TX 75024
      • East of Preston; West of Ohio Drive; South of McDermott Rd; North of Headquarters/Rasor Blvd
      • Hours: Mon-Thu: 10 am - 10 pm; Fri-Sun: 9:00 am - 11:00 pm
      • This is part of a chain of stores
      • They carry Nutrela and generic soya chunks/granules
      • Amand Jackfruit Chips @ amazon.com (08/19)
        • India Bazaar carries this brand
        • $8.68 at amazon.com, and $2.99 at India Bazaar (locally)
        • 1 ounce: 120 calories, 17 carbs, 5 grams fiber, and 2 grams protein
        • MUCH more carby than the Jackfruit Chips @ National Imports

    • India Bazaar, Lewisville
      • 2151 S Edmonds Lane, Lewisville, TX 75067
      • NE corner of Round Grove Rd & S Edmonds Lane
      • W of 35E and 121; N of Round Grove Road (aka Hebron Parkway)
      • Hours: Mon-Thu: 10 am - 10 pm; Fri-Sun: 9:00 am - 11:00 pm
      • This is part of a chain of stores
      • This is really a gocery store
      • They only have "generic" soya meat

    • Indopak Supermarket, Lewisville
      • 297 W Round Grove Rd, Lewisville, TX 75067
      • W of 121 & E of S Edmonds Lane
      • NE corner of Round Grove Rd & Deer Run (on north side of Round Grove Rd)
      • This IS an Indian grocery store, but India Bazaar is better
      • Sells Nutrela Soy Chunks (large chunks)

    • Patel Brothers (08/19)
      • Spring Creek Marketplace, Plano, TX
      • 6205 Coit Road #201, Plano, TX 75024
      • North of Spring Creek; west of Coit
      • Hours: Mon-Fri: 10:30-9:30; Sat-Sun: 10:00-9:30

  • Carrollton, TX
    • National Imports
      • 2830 N. Josey Ln, Carrollton, TX 75007
      • NE corner of Josey & Bush Turnpike (north end of shopping center)
      • Hours: Mon-Sat: 10 am - 8 pm: Sun: 1 pm - 8 pm
      • Double Horse Soya: Chunks and Nanos
      • Delmege Curry Soya Meat
        • How to Make Sri Lankan Devilled Soy Meat using a Delmege package (07/19)
        • Sri Lakan Soya Meat Curry Recipe with English @ youtube.com (07/19)
      • Naadan Snaky Jackfruit Chips (250 g; 9 oz; $2.79)
        • 1 oz (1/4 cup): 83 calories, 3 carbs, 2 grams fiber, and 0 grams protein

    • 99 Ranch Market (07/19)
      • 2532 Old Denton Rd, Carrollton, TX 75006
      • SE corner of Old Denton & Trinity Mills Road
      • Located in Carrollton Town Center
      • Hours: 9 am - 9:30 pm
      • Doesn't have any soya meat (Americanized store)
      • Has bean curd rolls (deli counter)
      • Has spring rolls made with soy wrappers (deli counter)

    • Indo Pak Kitchen (07/19)
      • 2548 Dickerson Pkwy, Carrollton, TX 75006
      • SE corner of Dickerson & Bush Turnpike
      • Hours: 10 am - 11 pm
      • Sells Nutrela Soy Chunks for $1.99/box (large chunks)

• Snacks
  • Chocolate Soy Puff Snacks @ theproteinstore.com ($13.95; 7 packets/box) (06/19)

  • ProtiWise High Protein Chocolate Snacks @ amazon.com (06/19)

  • Soy Snacks @ taquitos.net (huge list of soy snacks) (06/19)

Top of Page

Soup

• TVP Vegetable Stew @ thespruceeats.com (06/19)

• Vegan Spanish Beef Stew @ simpleveganblog.com (using soya chunks) (06/19)

Top of Page

Soy Flour

• Information
  • How to Use Soy Flour in Low-Carb Cooking @ livestrong.com (07/19)
    • For quick-rising baked goods (baking powder and baking soda), replace 25% of the
      regular flour with soy flour
    • For baked goods that require yeast, use 2 tbsp of soy flour per cup of regular flour
    • Reduce the temperature of the oven by 25 degrees when baking/cooking with soy flour
    • Soy flour browns more easily than regular flour
    • Reduce the cooking/baking time by approximately 10 minutes
    • Natural oils in soy flour may cause it to go rancid faster than other flours

  • Soy Flour Fact Sheet @ soyfoods.org (07/19)
    • The taste of soy flour varies from a beany flavor to a sweet and mild flavor,
      depending on how it is processed
    • Most stores carry at least one of the three types of soy flour:
      • Full-fat that contains all the natural oils found in the soybean
      • Low-fat that contains about 1/3 the amount of fat as full-fat
      • Defatted that contains minimal fat as most of the oil is removed during processing
    • Make soy nut butter or peanut butter cookies and replace 1/3 of the flour with soy flour
    • Make lemon poppy seed, zucchini, or banana walnut bread and replace 1/3 of the flour
      with soy flour
    • Kept in an airtight container, defatted and low-fat soy flour will stay fresh for up
      to one year
    • Full-fat soy flour will keep for up to one year in an airtight container in the freezer
    • Stir soy flour before measuring to avoid flour packing
    • Watch baked goods closely for over-browning; baking products in a lower temperature
      oven (less 250 deg F) may prevent browning

• Sources for Soy Flour
  • Bob's Red Mill 100% Whole Ground Soy Flour @ vitacost.com (07/19)
    • Freshly ground from raw soybeans (full fat?)
    • 1/4 cup (28 grams) has 120 calories, 5 carbs, 6 grams fat, 3 grams fiber, and 10 grams protein
    • 100 grams has 428 calories

  • NOW Soy Protein Isolate @ swansonvitamins.com (2 lbs; $16.45) (09/19)
    • Serving: 1/3 cup (approximately 24 grams)
    • 90 calories, 0.5 g fat, <1 carb, <1 g fiber, 20 grams protein

  • Pure Organics Defatted Soy Flour @ amazon.com (1 lb; $10.50) (07/19)
    • Whole ground defatted soy beans (soy flour)
    • 100 grams: 290 calories, 14 carbs, 2 grams fat, 18 grams fiber, and 51 grams protein
    • Grown in the US, and packaged in the US
    • 100 grams of soy flour = 1.19 cups by volume
    • So 1/4 cup has about 60 calories
    • "I like to mix this with protein powders to bake with ..."
    • Some recipes can substitute 1:1 for white flour, with the addition of a little xanthan gum

Top of Page

Soy Protein Isolate

• Information
  • Tips for Cooking with Soy Protein Powder @ vegetarian,lovetoknow.com (09/19)
    • Soy protein isolate has ~95% protein, with only a small amount of carbs and fats
    • Soy protein isolate makes a fine base for pancakes, muffins, waffles, quick breads, cookies,
      pie crust, dumplings, etc
    • Baked goods may not brown as well as those that use flour
    • Soy protein isolate is a great base for granola bars
      • Combine protein powder with an equal amount of wheat germ, oat bran, or flour
      • Add chopped, dried fruit
      • Combine mixture with pureed silken tofu, nut butter, brown sugar, and apple juice
      • Stir until the mixture holds together; sweeten to your taste
      • Spread the bars in one large sheet in a pan
      • Bake at 325 deg F until they are browned
      • When cool, cut the sheet into bars and serve
    • You can also make a dessert
      • 2 cups flavored soy protein isolate
      • 1/2 cup butter
      • 4 ounces silken tofu
      • 2 tbsp walnuts
      • Combine ingredients; spread the mixture in a pan; chill until set
      • If you use chocolate soy protein, it tastes like fudge
    • Stir soy protein isolate into cream-based soups and oatmeal to thicken them
    • Soy protein isolate has the least bitter aftertaste

• Recipes
  • Amy's Healthy Baking -- Soy Protein Isolate Recipes (09/19)
    • Protein Powder Recipes: Tips & FAQ (09/19)

    • Apple Pie Protein Bars @ amyshealthybaking.com (09/19)
      • Ingredients
        • 1/2 cup (62g) diced apple (about 1 small)
        • 1 tsp ground cinnamon, divided
        • 3/4 cup (60g) soy protein isolate (measured like this)
        • 1/4 cup (28g) coconut flour (measured like this)
        • 1/4 tsp salt
        • 1/4 cup (63g) unsweetened applesauce
        • 3/4 cup + 1 tbsp (195mL) unsweetened cashew milk
        • 3/4 tsp vanilla cr me stevia, or adjusted to taste
      • Instructions
        • Line a 9x5 loaf pan with parchment paper
        • To prepare the apples, lightly coat a small pan with nonstick cooking spray, and briefly
          preheat over medium heat
        • Add the apples and sprinkle with 1/4 teaspoon cinnamon
        • Cook, stirring frequently, for 4-6 minutes or until the apples have softened and the juice
          appears to have evaporated from the pan; set aside
        • In a small bowl, whisk together the soy protein, coconut flour, remaining 3/4 teaspoon
          cinnamon, and salt
        • Make a well in the center
        • Pour in the applesauce, cashew milk, and vanilla cr me stevia
        • Mix everything together until just incorporated
        • Fold in the prepared apples
        • Press the mixture into the prepared pan using a spatula, and smooth out the top
        • Chill for at least 3 hours before slicing into bars

    • Brownie Batter Energy Bites @ amyshealthybaking.com (09/19)
      • Ingredients
        • 1/2 cup (40g) soy protein isolate
        • 6 tbsp (30g) unsweetened cocoa powder
        • 3 tbsp (21g) coconut flour
        • 1/4 tsp salt
        • 3/4 cup + 1 tbsp (195mL) unsweetened cashew milk
        • 1 tsp vanilla cr me stevia, or to taste
      • Instructions
        • Line a baking sheet with parchment paper
        • In a small bowl, whisk together the soy protein isolate, cocoa powder, coconut flour, and salt
        • Make a well in the center
        • Pour in the cashew milk and vanilla cr me stevia, and stir until just incorporated
        • Carefully shape the mixture into spheres, and place them onto the prepared baking sheet
        • Transfer to an airtight container, and refrigerate

    • Chocolate Chip Cookie Dough Protein Bars @ amyshealthybaking.com (09/19)
      • Ingredients
        • 6 tbsp (42g) coconut flour
        • 6 tbsp (30g) soy protein powder
        • 1/4 tsp salt
        • 1 tsp (4g) coconut oil, melted
        • 9 tbsp (135mL) unsweetened cashew or vanilla almond milk, room temperature
        • 1 1/2 tsp vanilla extract
        • 3 tbsp (37g) Truvia
        • 1 1/2 tsp (6g) SweetLeaf powdered stevia
        • 2 tbsp (28g) mini chocolate chips

    • Chocolate Chip Cookie Dough Protein Bites @ amyshealthybaking.com (09/19)
      • Ingredients
        • 6 tbsp (42g) coconut flour
        • 6 tbsp (30g) soy protein isolate
        • 1/4 tsp salt
        • 1 tsp coconut oil, melted
        • 3/4 cup (180mL) unsweetened cashew milk, room temperature
        • 1 tsp vanilla cr me stevia, or to taste
        • 1 1/2 tbsp (21g) miniature chocolate chips

    • Chocolate Chip Peanut Butter Protein Bars @ amyshealthybaking.com (09/19)
      • Ingredients
        • 1/4 cup (28g) coconut flour
        • 6 tbsp (45g) peanut flour
        • 6 tbsp (30g) soy protein isolate
        • 1/4 tsp salt
        • 1 tsp coconut oil, melted and cooled slightly
        • 1/2 cup + 2 tbsp (150mL) unsweetened cashew milk, room temperature
        • 1 tsp vanilla extract
        • 1 tsp vanilla cr me stevia, or to taste
        • 1 tbsp (14g) miniature chocolate chips

    • Fudgy Brownie Batter Protein Bars @ amyshealthybaking.com (09/19)
      • Ingredients
        • 1/4 cup (28g) coconut flour
        • 6 tbsp (30g) unsweetened cocoa powder
        • 6 tbsp (30g) soy protein powder
        • 3 tbsp (37g) Truvia
        • 1 1/2 tsp SweetLeaf powdered stevia
        • 1/4 tsp salt
        • 1 tsp coconut oil, melted and cooled slightly
        • 1/2 cup + 2 tbsp (150mL) unsweetened cashew milk, room temperature
        • 1 tsp vanilla extract
        • 1 tbsp (14g) miniature chocolate chips
      • Instructions
        • Line a 9x5 loaf pan with parchment paper
        • In a small bowl, whisk together the coconut flour, cocoa powder, protein powder, Truvia,
          stevia, and salt
        • In a separate bowl, whisk together the coconut oil, cashew milk, and vanilla
        • Add in the coconut flour mixture, stirring until just incorporated
        • Fold in half of the chocolate chips
        • Press the mixture into the prepared pan using a spatula, and gently press the remaining
          chocolate chips into the top
        • Chill for at least 3 hours before slicing into bars
      • Notes
        • This recipe was specifically designed for soy protein powder
        • Most protein powders behave differently, especially when it comes to absorbing moisture
        • If you substitute a different plant-based protein powder, you may need to add more protein
          powder if the dough is too wet OR more milk if the dough is too dry
        • Do not substitute whey-based protein powder; the bars will not set

    • Lemon Poppy Seed Protein Bars @ amyshealthybaking.com (09/19)
      • Ingredients
        • 3/4 cup (60g) soy protein isolate
        • 1/4 cup (28g) coconut flour
        • 2 tsp poppy seeds
        • 1 tsp lemon zest (freshly grated, about 1 large)
        • 1/2 cup + 1 tbsp (135mL) unsweetened cashew milk, room temperature
        • 6 tbsp (75mL) lemon juice (freshly squeezed, about 1 large)
        • 1 tsp vanilla cr me stevia, or to taste

    • Single Serve Chocolate Chip Peanut Butter Protein Cookie Dough @ amyshealthybaking.com (09/19)
      • Ingredients
        • 3 tbsp peanut flour
        • 1 tbsp soy protein isolate
        • Pinch of salt
        • 3 tbsp unsweetened cashew milk
        • 1/4-3/8 tsp vanilla creme stevia (or other sweetener)
        • 1 tsp miniature chocolate chips
      • Instructions
        • Whisk together the peanut flour, protein powder, and salt in a small bowl
        • Make a well in the center
        • Pour in the milk and stevia
        • Stir until fully incorporated. (The mixture may look crumbly!)
        • Fold in the chocolate chips
        • Using a spatula, gently press down on the mixture until it sticks together
        • Serve immediately.

• Sources
  • NOW Soy Protein Isolate @ swansonvitamins.com (2 lbs; $16.45) (09/19)
    • Serving: 1/3 cup (approximately 24 grams)
    • 90 calories, 0.5 g fat, <1 carb, <1 g fiber, 20 grams protein

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Soy Wrappers

• Soy Wrappers
  • Mamenori (Mame-nori-san) @ wikipedia.org (07/19)
    • Soybean paper, thin wrappers used for nori, a spring roll wrapper, or as a dessert wrap

  • Yamamotoyamo Sushi Soy Wrapper, Original @ amazon.com (20 count; $9.10) (06/19)

  • Mex-Japanese Fusion Burrito with Soy Wrappers @ robinasbell.com (07/19)

• Soy Sheets, Frozen
  • Tofu Skin (Yuba) @ wikipedia.org (07/19)

  • Soy Sheets @ chowhound.com (07/19)

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Soya Chunks

• 10 Best Soya Recipes @ food.ndtv.com (06/19)

• 72 Soya Chucks Recipes @ tarladalal.com (06/19)

• Chick*n-Style Salad with Soy Curls @ youtube.com (06/19)

• Nutrela High Protein Chunks @ amazon.com (06/19)
  • Ingredients
    • 2 tbsp soy sauce
    • 1 tbsp coconut oil
    • 1 tsp favorite spices (I like Old Bay, hot red chili pepper, ginger, and a little hot sauce)
    • 1/3 cup water
    • 1 cup dry Nutrela chunks
  • Instructions
    • Mix soy sauce, coconut oil, spices, and water over a low flame.
    • Add Nutrela chunks
    • Quickly stir so that all the chunks get an equal amount of moisture
    • Simmer on low heat until the liquid is gone => juicy result
    • Continue to cook for a chewy result
    • Cook longer still until the chunks are as brown and crunchy as you like
  • Notes
    • I found these in Asian markets in Dallas
    • I think this would be an excellent substitute for turkey stuffing

• Soya Chunks Curry @ youtube.com (Foods and Flavors) (07/19)

• Soya Chunks Masala Dry Recipe @ alittlebitofspice.com (06/19)

• Soya Chucks Pops Recipe @ thetastesofindia.com (06/19)

• Soya Mutter in Coconut Gravy @ tarladalal.com (07/19)

• Vegan Crispy Baked Soy Bites @ thevietvegan.com (07/19)

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Soya Granules (Soya Mince)

• Recipe Collections
  • 10 Best Vegan Soya Mince Recipes from South Africa @ briefly.co.za (07/19)

  • 61 Soya Granules Recipes @ tarladalal.com (07/19)

• Individual Recipes
  • Soya Aur Gobhi ki Bhaji @ tarladalal.com (microwave recipe) (07/19)

  • Soya Bhurji @ tarladalal.com (07/19)
    • Ingredients
      • 3/4 cup soaked soya granules
      • 1 tbsp oil
      • 1/4 cup finely chopped onions
      • 1 tsp garlic paste
      • 1/2 cup chopped tomatoes
      • 1/2 tsp turmeric powder
      • 1 tsp chili powder
      • 1/2 tsp garam masala
      • Salt to taste
      • 5 tbsp boiled green peas
      • 2 tsp lemon juice
    • Instructions
      • Heat oil in deep non-stick pan
      • Add onions and garlic paste; saute on a medium flame for 1 minute
      • Add tomatoes and 2 tbsp water
      • Mix well, and cook on a medium flame for 7 minutes, stirring occasionally
      • Add tumeric powder, chili powder, garam masala, and salt
      • Mix well, and cook on a medium flame for 3 minutes (stirring continuously)
      • You can also add 2-3 tbsp water
      • Add soy granules, green peas and lemon juice
      • Mix well, and cook for another 4-5 minutes
      • Serve hot, garnished with coriander

  • Soya Granules Payasam @ vahrehvah.com (07/19)
    • Ingredients
      • 1 tbsp Ghee
      • 2 tbsp Rice
      • 1 tbsp Fresh coconut (pieces)
      • 15 Raisins
      • 10 Cashew nuts
      • 1/2 cup Soya granules
      • 1/2 cup Sugar
      • 1/4 tsp Cardamom powder
      • 1 1/2 cup Milk
    • Instructions
      • Place soya granules in boiling water for 5 minutes, squeeze water and set aside
      • Heat ghee in a pan and add rice, fresh coconut and saute it
      • Add raisins, cashew nut, soya granules and saute it
      • Add water and place lid, cook it for until it is 70% done
      • Remove lid and add sugar, cardamom powder, milk and boil it

  • Soya Kheer @ tarladalal.com (07/19)

  • Soya Kebabs @ tarladalal.com (07/19)

  • Soya Mince Curry @ news24.com (07/19)

Top of Page

Tools

• Bamboo Steamer
  • Bamboo Steamer Demo @ youtube.com (07/19)

  • Bamboo Steamers @ youtube.com (07/19)
    • Soak your bamboo baskets
    • Use a banana leaf or parchment paper in your steamer basket
    • You can use cabbage as a liner
    • Add salt to water; add a little tea to the water

• How to Steam without a Steamer Basket
  • How to Steam Food without a Steamer (Mad Genius Tip) @ youtube.com (07/19)
    • You need aluminum foil, a deep skillet, and a heat-proof plate
    • Make 3 balls of aluminum foil
    • Place balls in the skillet (in a triangle)
    • Place seasoned food on a plate
    • Place the plate on top of the balls
    • Add about 1 inch of water to the skillet
    • Put lid on top
    • Boil the water, and then lower the heat a little

  • How to Steam without a Bamboo Steamer @ youtube.com (07/19)
    • A glass lid or metal lid will collect condensation and drip on your food
    • Lay a base of grease-proof paper in the basket (with the food on top)
    • Don't let your food touch the sides of the container
    • Wrap the glass/metal lid with a clean cloth (cloth cover the underside of the lid)
    • Use a large stew pot
      • Pour water into the large stew pot
      • Place a bowl into the water (to act as a base)
      • Place a plate on top of the bowl
      • Place a piece of grease-proof paper on the plate
      • Place your food on the grease-proof paper
      • Wrap the lid in a clean cloth
      • Place the lid on the large stew pot

• Microwave Steamer Case
  • Lekue Large Deep Steam Case with Tray @ lekueusa.com ($33.00; see BB&B) (07/19)

  • Lekue Medium Deep Steam Case with Tray @ lekueusa.com (22.00) (07/19)

• Steamer Basket
  • Avokado's Silicone Steamer Basket @ amazon.com ($14.95) (07/19)

  • Joseph Joseph Lotus Steamer Basket, Green @ amazon.com ($9.99) (07/19)

  • OXO Good Grips Silicone Steamer, Green @ amazon.com ($11.24) (07/19)
    • OXO Good Grips Silicone Steamer, Green @ target.com (07/19)

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Topping

• TVP Honey Nuggets @ geniuskitchen.com (06/19)
  • Ingredients
    • 1/2 cup TBP granules
    • 1 tbsp honey
  • Instructions
    • Mix TVP and honey in a bowl; make sure it's well blended
    • Spread out on a non-stick cookie sheet and bake 300 degrees for 6 minutes
    • Stir and bake another 1-2 minutes
    • Let cool and transfer to an air-tight container
  • Notes
    • This makes a great high-protein topping

Top of Page

TVP Rice

• Shanghaied Guy Rice Substitutes @ diabetesdaily.com (07/19)
  • Ingredients
    • 6 oz. (175 g) TVP natural "mince" (not chunks)
    • 1 Tbsp olive oil
  • Instructions
    • Simmer the TVP in water to cover until tender -- about 15 minutes
    • Drain off any excess water
    • Add the olive oil and season to taste
  • Notes
    • I've tried this using vegetable broth instead of water, and another time using
      chicken broth instead of water -- all were successful

• Soya Mince Biryani @ daawat.co.ke (07/19)

• Soya Mince Vegetable Fry @ myweekendkitchen.in (07/19)

• Spicy Soya Mince @ charlieharvey.org.uk (07/19)

• TVP Fried Rice @ recipenutrition.com (07/19)
  • Ingredients
    • 1 cup TVP granules
    • 1 cup chicken broth, fat free, low sodium
    • 1 tsp peanut oil
    • 1/2 cup Egg Beaters
    • 1/4 cup, grated Carrots, raw
    • 1 tbsp Onion, chopped
    • 1/2 cup white mushrooms, sliced
    • 2 tbsp green pepper, finely chopped
    • 1/2 tsp soy sauce, lite, (shoyu)
    • 1 tsp fresh ginger, grated
    • 2 tsp garlic minced
    • 1/4 pound Pork, ground -- low fat
    • 1/2 tsp sesame oil
  • Instructions
    • Mix TVP and HOT chicken broth; let set for 5 min
    • Heat peanut oil in a wok
    • Add beaten egg and cook still scrambled; push to wall of wok
    • Add softened TVP, vegetables and pork; stir fry till pork is done
    • Make a well at bottom of wok and add sesame oil, ginger, garlic, and soy sauce
    • Cook for 30 secs and then stir in with rest of dish
    • Cook for about 2 min
    • Serve immediately

• TVP Rice Substitute @ reddit.com (06/19)
  • Ingredients
    • 1 cup water
    • 2 tbsp chicken bouillon
    • 1 tbsp butter
    • 1 cup TVP (textured vegetable protein)
    • 2 tbsp hemp seeds
    • 2 tbsp sesame seeds
    • 1 tbsp sesame oil
  • Instructions
    • In a small saucepan, boil one cup of water, the butter, and the chicken bouillon
    • Remove from heat
    • Add TVP, hemp, sesame seeds, and sesame oil
    • Stir and let sit

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Yuba (Dried Beancurd)

• Information
  • Chinese Tofu and Bean Curd @ thewoksoflife.com (02/24)
    • Bean curd sheets can be used to make dim sum and in soups
    • Dried bean curd sheets must be soaked before use
    • Bean threads or dried bean curd sticks are always sold dried
    • Bean curd sticks must be soaked before use

  • What is Yuba @ thespruceeats.com (02/24)
    • Buddhist monks took slices of yuba and stuffed them with chopped and
      spiced yuba chunks to mimic pork dumplings and sausages
    • You can take sheets of yuba and layer them to create fake chicken,
      roll a pile of tofu skin to make a meatless meatloaf, and wrap this food
      around vegetables and fry it
    • Yuba can be used in soups and stews
    • Raw yuba has a nutty, slightly sweet nuance

  • Dried Bean Curd Nutrition @ eatthismuch.com (02/24)

  • Dried Beancurd Sticks @ thekitchn.com (02/24)
    • Dried beancurd sticks (dried tofu skin, yuba, fu zhu, or bamboo tofu) is made from the
      skin the forms on the surface of boiled soy milk
    • Yuba has a chewy, somewhat meaty texture (and can substitute for meat)
    • You must rehydrate the dried beancurd sticks
      • Cover them with water
      • Let them sit for at least 8 hours, and up to a day
      • Drain, cut into bite-sized pieces
      • Use as you would meat or tofu
      • They take on the flavors that you cook them in

  • Tofu Skins: Fried, Steamed, Stuffed, Seared @ tastecooking.com (02/24)
    • Place the dried tofu skin in a large bowl and cover with boiling water
    • Place a dinner plate over the noodles to keep them submerged and hasten softening
    • Let soak for at least 1 hour and up to 3 hours
    • Drain the soaking tofu skins, squeeze out the excess water, and add to the pan
    • Cook, stirring frequently, until all of the water has sizzled away

  • What are Yuba Sheets @ brit.co (02/24)
    • Yuba sheets have a mellow, nutty flavor, but a silky, chewy mouth-feel
    • Swap them for pasta
    • Swirl them into soups
    • Use them like wraps
    • Hodo Organic Yuba Sheets (02/24)

  • Yuba @ thekitchn.com (07/19)
    • Yuba is the skin that forms on the surface as soy milk cools
    • Yuba can be purchased fresh or dried
    • Dried yuba sticks should be soaked in water for a few hours
    • Dried yuba sheets can be rehydrated by wiping with a damp towel, or dipping quickly into water
    • Yuba can be used as wrappers, stir-fried, braised, or even deep-fried
    • Yuba can be cut into "noodles"

• Yuba (Dried Beancurd) Recipes
  • 15 Best Dried Bean Curd Recipes @ feedgrump.com (02/24)

• Yuba Knots
  • Bean Curd Knots in Spicy Chili Oil @ fullofplants.com (02/24)
    • How to cook the bean curd knots
      • Bring a large pot of water to a boil
      • Once boiling, add the bean curds and cook for about 2 minutes or until tender
      • If you overcook them, they will unknot and may start to fall apart
      • Once the bean curds are tender, drain them and rinse them under cold water
      • Squeeze them well to remove as much liquid as possible

• Yuba Sheets
  • Baked Yuba @ vegetariantimes.com (07/19)
    • Spoon homemade stuffing or filling onto tofu skin sheets
    • Roll the sheets to form mini burritos
    • Place the rolls into a baking dish
    • Ladle a flavorful broth on top
    • Bake in the oven
    • As they cook, the inner layers become soft and the outer layer forms a crunchy crust
    • Serve with a dipping sauce

  • Braised Yuba @ veganmos.com (02/24)
    • Ingredients
      • 1 10-ounce package of dried yuba
      • 1 tablespoon canola or other neutral oil
      • 1/2 cup soy sauce
      • 3 tablespoons sugar
      • 3 tablespoons mirin
      • 1 inch-chunk ginger, sliced into thin rounds
      • 1 star anise
      • 1 2-inch stick of cinnamon
      • 1 cup water
      • 1 green onion, sliced
    • Instructions
      • The day or night before, rehydrate the yuba by placing it in a container with
        water to cover. Let sit at room temperature for at least 6 hours and up to a day.
        Remove from the water and pat dry.
      • Cut yuba into 1 inch pieces.
      • Heat oil in a medium skillet.
      • Add the yuba and brown on all sides, turning frequently.
      • Transfer the yuba to a plate.
      • In a medium pot, combine the soy sauce, sugar, rice wine, ginger, anise,
        cinnamon stick, chilies and water. Mix well.
      • Bring the sauce to a boil and then reduce to a simmer.
      • Add the yuba, cover the pot and simmer for 30 minutes.
      • Transfer yuba and any remaining sauce to a platter and top with green onions.
      • Note: if you cannot find dried yuba, you can use frozen yuba sheets. The frozen
        sheets come rolled like filo dough or puff pastry. Just place the frozen sheets in water
        for a few minutes to thaw. Do not unfold the sheets once thawed, simply pat them dry
        and cut them into 1 inch pieces.

  • Chinese Bean Curd Rolls @ seriouseats.com (02/24)

  • Roast Tofu Skin @ mischinesefood.com (02/24)
    • Soak dried bean skin in water, and drain
    • Fold the bean curd in half, and again fold it in half
    • Then cut it into three sections
    • Thread a bamboo stick through each folded piece (like sewing)
    • Make a sauce, and set aside
    • Put a little oil in the pan
    • Fry the tofu skin slowly on both sides until slightly browned
    • Add the sauce and continue frying (high heat)

  • Tofu Skin Stir Fry @ foodandwine.com (02/24)

  • Vegan Dim Sum Beancurd Skin Roll @ wooheng.com (02/24)

• Yuba Sticks
  • Beancurd Sticks Broiled with Soy Sauce Ginger Honey @ seariouseats.com (02/24)

  • Braised Dried Beancurd Sticks @ seriouseats.com (02/24)
    • Ingredients
      • 1/2 package of dried beancurd sticks, about 5 ounces
      • 1/4 cup soy sauce
      • 3 tablespoons sugar
      • 3 tablespoons rice wine, such as Shaoxing
      • 1 inch-chunk ginger
      • 1 star anise
      • 1 2-inch stick of cinnamon
      • 3 to 4 dried red chilies, optional
    • Instructions
      • The day or night before, rehydrate the sticks by placing them in a container with
        water to cover
      • Let the sticks sit at room temperature for at least 6 hours and up to a day
      • Cut the sticks into 3-inch chunks
      • Place them into a medium-sized pot along with the rest of the ingredients
      • Pour enough stock or water into the pot to fully cover the sticks (about 2 cups,
        depending on the size of your vessel.)
      • Simmer for 30 minutes, or until sticks are tender and flavorful
      • Serve warm or tepid

• Yuba Bacon (made with Yuba sheets)
  • Yuba Bacon @ food.com (02/24)
    • Ingredients
      • 1⁄4 cup Braggs liquid aminos
      • 1⁄2 tablespoon hickory liquid smoke
      • 1 cup dried bean curd, soaked
    • Instructions
      • Combine the ingredients and let the yuba soak
      • Heat oil in a skillet
      • Lift yuba out of marinade
      • Stir over medium-high heat until it turns golden brown
      • Yuba must be removed from heat to be crisp
      • Be careful, yuba can burn very rapidly
      • Let rest on a platter for a few minutes before serving

  • Yuba Bacon @ hotforfoodblog.com (02/24)
    • Yuba Bacon by hot for food @ youtube.com (02/24)
      • Hodo Organic Yuba Sheets were limber, not stiff
      • These sheets are refrigerated
      • She did not have to rehydrate the skins
    • Ingredients
      • 1 pkg (5oz / 142g) yuba skins
      • 2 tablespoon low-sodium soy sauce or tamari
      • 1 tablespoon avocado oil (or neutral vegetable oil)
      • 1 tablespoon maple syrup
      • 1/2 tablespoon liquid smoke
      • 1/2 tablespoon nutritional yeast
      • 1/2 teaspoon smoked paprika
      • 1/2 teaspoon garlic powder
    • Instructions
      • Preheat oven to 375 deg F
      • Line 2 large baking sheets with silicone mats or parchment paper
      • In a shallow dish whisk together soy sauce or tamari, oil, maple syrup,
        liquid smoke, nutritional yeast, smoked paprika, and garlic powder until well combined
      • Unfold and separate the yuba sheets
      • Tear the yuba skins into strips or pieces relatively similar in size
      • Place them in the marinade.
      • Use your hands to coat all the yuba in the marinade
      • You can let it sit for 10 minutes or so
      • All the marinade will be absorbed
      • Arrange the pieces slightly spaced apart between the 2 baking sheets
      • Bake for about 15 minutes, checking half way through and flipping the pieces
      • Remove the pieces from the baking sheets
      • You don't want to bake the bacon until it's super crispy
      • It will dry a little more as it cools in some spots

  • Vegan Bacon @ schoolnightvegan.com (02/24)
    • Tofu Skin @ amazon.com (120g; $9.99) (02/24)
      • These are thicker and more rigid than "normal" beancurd skins
    • This is made with "paper tofu" which is thicker than yuba
    • Grill the paper tofu on a rack

  • Yuba Bacon @ veggiekinsblog.com (02/24)

• Yuba BBQ Ribs (made with Yuba sticks)
  • Barbecued Veggie Ribs @ thriftyliving.net (02/24)
    • Ingredients
      • 200-225g Dried bean curd (yuba) sticks (7-8 ounces)
      • 3-1/2 tablespoons Nutritional yeast
      • 3-1/2 tablespoons Tahini
      • 5 teaspoons Miso
      • 5 teaspoons Vegan margarine, melted
      • 1 teaspoon Paprika
      • 500ml Barbecue sauce (2 cups)
    • Preparing the yuba sticks
      • Put the bean curd sticks into a large bowl
      • Pour boiling water over and let soak until soft enough to cut
      • Then drain and cut into 10 to 15cm (4 to 6 inch) lengths
      • Put sticks back into bowl and cover with fresh boiling water
      • The sticks will float, so weigh them down with a plate on top so they stay submerged
      • Let stand again until the sticks have completely softened
      • Drain and squeeze out excess water, then cut off any hard bits that remain
      • Return sticks to bowl
    • Instructions
      • Preheat oven to 190C (375F)
      • Line a baking tray with parchment paper for easy cleanup
      • Combine nutritional yeast, tahini, miso, margarine and paprika
      • You'll have a thick paste
      • Add this to the sticks in the bowl
      • Use your hands to rub the paste into the sticks until they are evenly coated
      • Lay sticks on prepared tray and bake for 15 minutes
      • Remove from oven, flip sticks over, rotate tray
      • Continue to bake for another 10 minutes, or until starting to crisp
      • Remove from oven and coat with barbecue sauce
      • Flip the sticks over and coat the other side with sauce
      • Return to oven and bake for another 15 to 20 minutes, rotating tray once
      • Makes four servings

  • BBQ Yuba Ribs @ asmy.org.au (02/24)
    • Ingredients
      • 200g dried bean curd sticks
      • 1/2 cup nutritional yeast
      • 1/2 cup peanut butter
      • 2 tablespoons miso
      • 2 tablespoons warm melted butter
      • 2 teaspoons paprika
      • Water
      • 2 cups vegetarian barbeque sauce
    • Instructions
      • Soak the dried bean curd 4-6 hours or overnight in hot water.
      • Drain and cut sticks into 8-12 cm lengths.
      • Squeeze out excess water and drain.
      • Preheat oven to 180°C.
      • Oil a cookie tray.
      • In a large mixing bowl, mix next 6 ingredients together to form a smooth paste.
      • Toss Yuba sticks in and mix until all sticks are evenly coated.
      • Lay side by side one layer thick, on the cookie tray
      • Bake 25 mins or until the bottoms are brown and crisp.
      • Remove from oven and put in mixing bowl with barbeque sauce.
      • Toss well.
      • Lay out on baking tray again and bake at 180°C for 10-15 mins.
      • Serves 5-6

  • BBQ Yuba Ribs (VeganMOFO) @ chowvegan.com (02/24)
    • Ingredients
      • 1 6-ounce package dried bean curd sticks
      • 1/2 cup water
      • 1/4 cup nutritional yeast flakes
      • 1/4 cup smooth peanut butter
      • 2 tablespoon white miso
      • 2 teaspoon smoked paprika
      • 1 cup bbq sauce

  • Chinese BBQ Yuba Ribs @ chowvegan.com (02/24)

  • Yuba Ribs @ avocadosandales.com (02/24)
    • Ingredients
      • 3 large sheets of yuba (sheets, not sticks)
      • 2 tbsp oil
      • BBQ sauce
    • Instructions
      • Soak the yuba sheets until soft
      • Roll very tightly, and slice into 4-6 inch lengths
      • Oil an 8x8 pan
      • Line the yuba sticks up next to each other in the pan
      • Preheat oven to 350 deg F
      • Prepare the BBQ sauce
      • Pour the hot BBQ sauce under and around each yuba stick
      • Bake for 30 minutes or more, depending on desired texture

• Yuba Chicken Leg (made with Yuba sheets)
  • Vegan Fried Chicken @theedgyveg.com (02/24)

• Yuba Chips (made with Yuba sheets)
  • Tofu Guacamole with Yuba Chips @ lettucecook.wordpress.com (02/24)
    • Ingredients
      • 2 sheets of dried yuba, broken up into chip-sized pieces
      • 1/4 cup vegetable oil for frying
    • Instructions
      • Heat the oil in a wok or frying pan until hot
      • Add the yuba pieces in the hot oil, turning them over carefully to fry both sides
      • Remove them from the hot oil when they are puffed and lightly browned
      • This will only take 15 seconds, so be careful not to burn them
      • Drain on paper towels
      • They can be stored in an airtight container after they have cooled

  • Yuba Chips @ tiktok.com (plant-based pork rind)) (02/24)
    • He may be using "paper tofu", not yuba

• Yuba Duck (made with Yuba sheets)
  • Chinese Vegetarian Duck @ thewoksoflife.com (02/24)

  • Simple Vegan Duck @ youtube.com (02/24)

  • Vegan Roast Duck @ jackiem.com.au (02/24)

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bonniehill@verizon.net
last modified on May 1, 2024

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