Low Sodium Savory Protein Crumble
Looking for an easy, flavorful, and heart-healthy meat alternative? This Low Sodium Savory Protein Crumble is a perfect solution! Made with textured vegetable protein (TVP) and infused with bold spices like smoked paprika, garlic powder, and dried herbs, this recipe delivers a delectable umami-packed punch without compromising on health. Rehydrated TVP is sautéed with olive oil, low sodium soy sauce, and nutritional yeast, creating a versatile protein-packed dish with a crispy, caramelized texture. Ready in just 25 minutes, this plant-based crumble is ideal as a topping for salads, tacos, soups, or as a filling for wraps and casseroles. Enjoy the great taste while keeping dietary sodium in check!
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Recipe Information
Ingredients
- 1 cup textured vegetable protein (TVP)
- 1 cup water
- 2 tablespoons olive oil
- 1 tablespoon low sodium soy sauce
- 2 tablespoons nutritional yeast
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 0.5 teaspoon black pepper
- 0.5 teaspoon dried oregano
- 0.5 teaspoon dried thyme
Instructions
Begin by adding 1 cup of textured vegetable protein (TVP) into a large mixing bowl.
Boil 1 cup of water and pour it over the TVP. Stir to combine, and let it sit for about 5 minutes or until the liquid is fully absorbed.
In a skillet over medium heat, add 2 tablespoons of olive oil. Once the oil is heated, add the rehydrated TVP.
Stir in 1 tablespoon of low sodium soy sauce to add a depth of umami flavor while keeping the sodium level low.
Sprinkle the TVP mixture with 2 tablespoons of nutritional yeast, 1 teaspoon each of onion powder, garlic powder, and smoked paprika.
Season with 0.5 teaspoons of black pepper, 0.5 teaspoons of dried oregano, and 0.5 teaspoons of dried thyme.
Mix everything thoroughly in the skillet, ensuring the TVP is well-coated with spices.
Cook the mixture over medium heat, stirring frequently, for about 10-15 minutes, until the TVP is browned and slightly crispy.
Taste and adjust seasonings as needed, keeping in mind the low sodium requirement.
Remove from heat and let it cool slightly before using. Serve this savory protein crumble as a topping or filling in your favorite dishes.
Nutrition Facts
Calories |
995 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.9 g | 40% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 638 mg | 28% | |
| Total Carbohydrate | 69.4 g | 25% | |
| Dietary Fiber | 30.7 g | 110% | |
| Total Sugars | 8.0 g | ||
| Protein | 109.7 g | 219% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 381 mg | 29% | |
| Iron | 21.1 mg | 117% | |
| Potassium | 4060 mg | 86% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
