TVP crumbles breakfast is a flavorful, spicy, and protein-packed healthy breakfast scramble prepared in Indian style. This vegan scramble makes a great addition to soups, pizza, pasta, and sauces.
Textured vegetable protein is a great vegan substitute for sausage, ground beef, or any ground meat & for meal planning. You can easily replicate the texture or taste with these meatless veggie crumbles.
The post contains helpful tips and tricks to make a successful recipe on your first attempt. Please use the link above to jump to the recipe card at the end if you want to skip.
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What is TVP (Textured Vegetarian Protein)
Textured vegetarian protein AKA TVP is also known as textured soy protein (TSP), soy meat, or soya chunks. It is made with soy flour which is a by-product of extracting soybean oil, read more Wikipedia. TVP is highly processed food and fat-free. At the same time, it is a very nutritious & protein-packed ingredient 100 grams of TVP contains 50 grams of protein.
TVP comes in chunks (also known as soya chunks) & in crumbles. The only difference between chunks & crumbles is, crumbles look more like ground meat due to their appearance & chewy texture. It makes a great substitute for any ground meat and often used as a meat extender/replacer.
Naturally, it is gluten-free, but there are always chances of cross-contamination. So if you are gluten intolerant, check the labels that it is processed in a gluten-free facility.
TVP is easily available in food stores, supermarkets in food sections. Online you can find them on Amazon.
If you are allergic to soy then you should avoid it completely as it is made with soy.
Why you will love TVP scramble
- Protein-packed- This breakfast crumble is very nutritious and high in protein. Ready in 30 minutes with easily available pantry staples. Aromatic, flavorful and so filling breakfast or brunch idea. Great for meal planning as well.
- Diet compliant- Soy is gluten-free but there are chances of contamination while processing. So if you are allergic to gluten make sure that you buy TVP checking the nutritional label.
- Cheap & budget-friendly- It is a very cheap protein source in the market so makes a budget-friendly family recipe. Surely an easy way to cook TVP for the crowd. I love to make it in various ways and a perfect meal prep recipe.
Ingredients & notes
Please check the recipe card for the full ingredient list and measurements
- TVP (chunks or crumbles)
- Ginger paste
- Garlic paste
- Oil to cook
- Cumin seeds
- Onion
- Green chili
- Salt as per taste
- Vegetables like carrot, peas, beans
- Cilantro
- Turmeric
- Lemon juice
Variations
- Oil-free- To make the oil-free textured protein breakfast, use vegetable stock in place of oil.
- You can make it in an Asian way as well with soy, vinegar, and scalillion.
How to make veggie crumbles
At first, take a mixing bowl along with textured soy protein chunks, add 3 cups of warm water with 1 tsp of salt, and soak for 15 minutes (pic 1-4). In the meantime prepare for seasoning.
Meanwhile, heat a nonstick pan on medium heat and add oil (pic 1). Once the oil is hot enough add cumin seeds and let them crackle (pic 2). Add ginger & garlic paste and cook for few seconds until the raw smell of garlic goes away (pic 3-4).
To this add chopped green chilies & chopped onion (pic 9-10). Cook for 2-3 minutes till the onion turns golden and soft (pic 11-12).
Once the onion is cooked add peas & carrot (pic 13-14). Cover the lid and let it cook for 5 minutes on low heat (pic15-16). We need soft crunch vegetables not mushy.
While vegetables are cooking, prepare for crumble. Squeeze the water from the soaked TVP nicely (pic 17-18). Transfer them to a food processor and crumble them coarsely (pic 19-20). It should not be a smooth consistency, we require a coarse crumble.
Now open the lid and check for vegetables. Add turmeric powder, salt, and crumbled TVP to the cooked vegetables (pic 21-13). Mix well till everything combines (pic 24). Cook for another 2-3 minutes on low heat. Adjust salt as per taste.
After 2-3 minutes of cooking, add chopped cilantro and lemon juice (pic 25-26). Adjust salt and give a final stir (pic 27-28). Switch off the heat.
TVP crumbles breakfast scramble is ready to serve.
TVP breakfast scramble meal planning is done for 5 days.
Tips & FAQ's
- Soaking for 15 minutes in warm water is a must. You may add salt, ginger, garlic for extra marination while soaking them. Flavors are soaked in chunks and enhance the taste.
- You can directly use crumbles (such as Nutrela soya granules), I did not have them while making this recipe.
- Adjust the chilies and lemon juice as per taste.
- You need to drink lots of water while consuming this soy protein.
TVP chunks are very nutritious and make a great substitute for meat. You can make TVP curry, Kung pao TVP, TVP pilaf (soy chunks pulao), Manchurian, Nuggets, and biryani with the chunks easily.
Textured vegetable protein is blend and tasteless on its own. They tend to soak seasoning or marinade easily. You can use the below suggestions to cook them
1. Indian Style- use cumin seeds, garlic, onion, ginger, vegetables to make an Indian breakfast scramble.
2. Asian Style- using bell peppers, soy sauce, vinegar, scallion, garlic, onion to make Manchurian. Or use storebought kung pao sauce to make kung pao TVP.
3. Italian Style- use soy sauce, herbs (oregano, parsley, basil), garlic powder, onion powder, and nutritional yeast to make an Italian vegan sausage recipe.
Tofu & TVP both are soy-based products and vegan protein sources. Tofu is prepared by coagulating soybean curd and then pressing it to drain the liquid. It is not fat-free and does not contain protein as compared to textured protein. You can bake, fry, and grill tofu, it is soft in texture.
TVP is highly processed and fat-free. It is made with soy flour which is a byproduct of making soybean oil. It contains a high amount of protein. 100 grams of textured soy protein contain 50 grams of protein. It is mostly used as a meat extender /replacer in many recipes. TVP chunks or crumbles both are chewy, and squishy in texture when cooked.
Serving & storing
This veggies crumbles breakfast scrambles is perfect as is, in a breakfast or in snack time. It is very filling, add extra slices of bread and make a nutritious lunch or dinner.
Add my cucumber, tomato, onion salad & roti with that and enjoy.
I add this scramble in my meal plan and cook for five days straight. Just portion them and add in container. Store in the fridge for one week.
To reheat, you can sprinkle 1 tbsp water and microwave for 1 minute. Soft and aromatic veggies scramble will be ready to eat.
If you like this then do check few other recipes as well from the blog.
- Sheet Pan Eggs For Sandwiches
- Healthy Savory Vegetable Pancake With Oats
- Curry Tofu Scramble (Tofu Bhurji)
If you try this recipe, please consider leaving a comment and a star rating. Don't forget to tag #fitmealideas20 on Instagram or @fitmealideas on Pinterest!
Recipe
TVP Crumbles Breakfast Scramble
Equipment
- Food processor to make coarse powder. You may not need if you use already crumbled tvp.
Ingredients
To Soak tvp chunks
- 150 gram tvp chunks
- 3 cup water
- 1 tsp salt
For seasoning
- 2 tsp oil olive oil or any cooking oil
- 1 tsp cumin seed
- 1 tbsp ginger paste
- 1 tbsp garlic paste
- 1 cup onion chopped finely
- 1 tsp chilies green chilies chopped finely
- ½ cup peas fresh or frozen.
- ½ cup carrot chopped finely
- ½ tsp turmeric
- 3 tbsp lemon juice freshly squeezed
- 2 tsp salt adjust as per taste
- 3 tbsp cilantro chopped finely
Instructions
- At first, take a mixing bowl along with textured soy protein chunks, add 3 cups of warm water with 1 tsp of salt, and soak for 15 minutes (pic 1-4). In the meantime prepare for seasoning.
- Meanwhile, heat a nonstick pan on medium heat and add oil (pic 1). Once the oil is hot enough add cumin seeds and let them crackle (pic 2). Add ginger & garlic paste and cook for few seconds until the raw smell of garlic goes away (pic 3-4).
- To this add chopped green chilies & chopped onion (pic 9-10). Cook for 2-3 minutes till the onion turns golden and soft (pic 11-12).
- Once the onion is cooked add peas & carrot (pic 13-14). Cover the lid and let it cook for 5 minutes on low heat (pic15-16). We need soft crunch vegetables not mushy.
- While vegetables are cooking, prepare for crumble. Squeeze the water from the soaked TVP nicely (pic 17-18). Transfer them to a food processor and crumble them coarsely (pic 19-20). It should not be a smooth consistency, we require a coarse crumble.
- Now open the lid and check for vegetables. Add turmeric powder, salt, and crumbled TVP to the cooked vegetables (pic 21-13). Mix well till everything combines (pic 24). Cook for another 2-3 minutes on low heat. Adjust salt as per taste.
- After 2-3 minutes of cooking, add chopped cilantro and lemon juice (pic 25-26). Adjust salt and give a final stir (pic 27-28). Switch off the heat.TVP crumbles breakfast scramble is ready to serve.
Notes
- Soaking for 15 minutes in warm water is a must. You may add salt, ginger, garlic for extra marination while soaking them. Flavors are soaked in chunks and enhance the taste.
- You can directly use crumbles (such as Nutrela soya granules), I did not have them while making this recipe.
- Adjust the chilies and lemon juice as per taste.
Nutrition
Does it fit in your macros?
TVP is one of the most loved ingredients by vegetarians to complete protein. Being high in protein it easily fits in a macro-friendly diet. Make sure you drink lots of water while consuming it.
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