This dish is very low in saturated fat, cholesterol and sodium. It is also a good source of Dietary Fiber, Vitamin C, Iron, Magnesium and Phosphorus, and a very good source of Vitamin A.
1 cup (6oz / 180g) tomato juice
½ cup water
1Prep the veggies: peel and grate the carrot, clean and finely dice the onion. Transfer to a large frying pan, add ½ cup of water and saute at high heat for 10 minutes or until all the water evaporates.
2Use a sieve to shake off any dust of the TVP, add it to the frying pan with the veggies and stir fry for 2 minutes to seal the mince.
3Add tomato juice and any spices you prefer - soy sauce and lemon juice or salt. Stir, reduce heat to low and cover the frying pan with a lid. Let it sit covered for 10 minutes to absorb all the moisture. Serve hot.
Info & Tips
- What is TVP? TVP stands for textured vegetable protein and it’s made from soy protein. It has no fat or cholesterol and it’s very high in protein and fiber. It comes in a dehydrated form and it becomes chewy and meat-like once rehydrated. It virtually has no taste so it takes on the flavour of the herbs, spices and sauce it's cooked with. It can be used for pepper stuffing, taco filling, pasta dishes or lasagna. It’s perfect with roasted vegetables or even on its own!
- Use 2 tablespoons of tomato paste and mix it with 120ml of water to make tomato juice.
- To make TVP taste chewy and delicious instead of soggy stir-fry it with veggies for a couple of minutes to seal it before adding the tomato juice.