Quick Veggie TVP Cretons
Rich in protein, budget-friendly and perfect for busy mornings or lunches, these veggie cretons will quickly become a staple you always want on hand. This recipe is designed to make your everyday easier.
The ingredients
- 1 ½ cups textured vegetable protein, TVP; dry
- ½ cup quick-cooking rolled oats
- 3 tbsp nutritional yeast
- 2 tsp garlic powder
- 2 tsp dehydrated onion
- 2/3 tsp salt
- 1 tsp mustard powder
- ½ tsp ground cloves
- ½ tsp onion powder
- ½ tsp ground black pepper
- ¼ tsp ground cinnamon
- ¼ tsp ground ginger
- ¼ tsp ground nutmeg
The method
- In a blender or food processor, add the TVP and pulse a few times to get a finer texture, without turning it completely into powder (but almost).
- Add the oats and pulse a few more times, just enough to break them up slightly.
- Transfer the mixture to a Mason jar or airtight container. Add the rest of the ingredients and mix well.
- Seal the container tightly and store the mixture in a cool, dry place until ready to use.
- To prepare the cretons
- In a pot, bring 2 1/2 cups of water to a boil.
- Add the dry mixture, stir well, then cover. Simmer over low heat for 5 to 10 minutes, stirring occasionally.
- Transfer the cretons to a container and let cool. Refrigerate for at least 2 hours before serving to let the texture and flavour develop.
Storage tips
The dry mix keeps for up to 3 months in an airtight container. The rehydrated mixture keeps in the fridge for up to 5 days and in the freezer for up to 3 months.
Nutrition facts
Per serving, for reference only.
- 110Calories
- 1 gFat
- 12 gCarbs
- 5 gFibre
- 13 gProtein
Textured soy protein contains isoflavones, plant compounds with antioxidant properties that may support hormonal balance, and it contains all the essential amino acids, making it an excellent source of plant-based protein.
These cretons are rich in dietary fibre, which supports healthy digestion by regulating bowel movements and preventing constipation. Fibre also helps maintain a balanced gut microbiome and increases satiety after meals.
