Mediterranean Textured Vegetable Protein
This hearty and flavorful Mediterranean-inspired dish transforms simple pantry ingredients into a vibrant, protein-packed meal. Textured Vegetable Protein (TVP) absorbs bold spices, tomato richness, and the freshness of vegetables beautifully, making it a satisfying option for vegetarians and anyone looking for a wholesome, budget-friendly dinner. Serve it with rice, quinoa, couscous, or warm pita for a filling and nutritious meal.
Time: 30–35 minutes
Servings: 3–4
Ingredients
Textured Vegetable Protein (TVP): 1 cup
Onion: 1, finely chopped
Garlic: 2 cloves, minced
Olive Oil: 2 tablespoons
Zucchini: 1, diced
Red Bell Pepper: 1, diced (optional, but complements Mediterranean flavors)
Diced Tomatoes: 1 can (14 oz)
Tomato Paste: 2 tablespoons
Vegetable Broth: 1 cup
Smoked Paprika: 1 teaspoon
Cumin: 1 teaspoon
Chili Powder: 1/2 teaspoon (optional, for a hint of warmth)
Salt and Pepper: To taste
Fresh Herbs: Such as cilantro or parsley, for garnish
Instructions
Rehydrate the TVP:
Place the TVP in a bowl and cover with hot water or vegetable broth. Let sit for about 10 minutes until softened, then drain any excess liquid.
Sauté the aromatics:
Heat olive oil in a large skillet or pan over medium heat.
Add the onion and cook for 3–4 minutes until softened.
Stir in the garlic and cook for another 30 seconds until fragrant.
Cook the vegetables:
Add diced zucchini and bell pepper to the skillet.
Cook for 4–5 minutes until slightly tender.
Add tomatoes and spices:
Stir in the diced tomatoes, tomato paste, smoked paprika, cumin, and chili powder.
Mix well to coat the vegetables with the spices.
Simmer with TVP:
Add the rehydrated TVP and pour in the vegetable broth.
Season with salt and pepper.
Reduce heat to low and let simmer uncovered for 10–12 minutes, stirring occasionally, until thickened and flavorful.
Finish and serve:
Taste and adjust seasoning as needed.
Garnish with fresh parsley or cilantro before serving.
Tips & Variations
Protein Boost: Add a can of chickpeas or white beans for extra protein and texture.
Extra Veggies: Spinach, eggplant, or mushrooms fit well with Mediterranean flavors and can be added along with zucchini and bell pepper.
Spice Swap: For a warmer, earthier taste, try oregano, thyme, or a pinch of cinnamon instead of chili powder.
Richer Flavor: Stir in a splash of balsamic vinegar or a squeeze of lemon juice at the end for brightness.
Make it Creamy: Add a spoonful of Greek yogurt or coconut milk while simmering for a creamy twist.
Serving Ideas: Serve over couscous, quinoa, rice, or inside pita bread with a dollop of hummus or tzatziki.
Meal Prep Friendly: This dish keeps well in the fridge for 3–4 days, making it perfect for meal prepping.
Q&A
Q: Can I use fresh tomatoes instead of canned?
A: Yes. Use about 3–4 fresh ripe tomatoes, chopped. You may need to cook them a little longer to achieve the same saucy consistency.
Q: Do I need to soak TVP in broth, or is water enough?
A: Water works fine, but using vegetable broth adds more flavor and depth to the dish.
Q: Can this be made ahead of time?
A: Absolutely. The flavors deepen as it sits, so it tastes even better the next day. Store in an airtight container in the fridge for up to 4 days.
Q: Is this dish freezer-friendly?
A: Yes. Freeze in portions for up to 2 months. Thaw overnight in the fridge and reheat gently on the stove.
Q: What can I serve this with?
A: Couscous, quinoa, rice, warm pita, or even pasta make excellent pairings. Add a side salad or roasted vegetables for a complete meal.
Nutrition
(Per Serving, based on 4 servings)
Calories: ~190 kcal
Protein: ~12 g
Carbohydrates: ~23 g
Fat: ~7 g
Fiber: ~7 g
Sodium: ~400 mg (may vary depending on broth and tomatoes used)
(This is an estimate and can change based on specific ingredients and portion sizes.)
Conclusion
This Mediterranean TVP dish is a simple, nourishing, and versatile recipe that balances plant-based protein with fresh vegetables and bold spices. It’s hearty enough to be the main star of your meal yet light enough to pair with grains, bread, or salads. Whether you’re meal prepping for the week or looking for a quick 30-minute dinner, this recipe is a healthy and flavorful choice that fits right into a Mediterranean-inspired lifestyle.