Low Sodium Savory Protein Crumble

Discover the perfect plant-based protein boost with our Low Sodium Savory Protein Crumble! Made with textured vegetable protein (TVP), this recipe comes together in just 25 minutes, offering a quick and nutritious way to elevate your meals. Infused with the umami of low sodium soy sauce, the cheesy richness of nutritional yeast, and a bold blend of smoked paprika, garlic, onion, and herbs, this hearty crumble is bursting with flavor while keeping sodium levels in check. Perfect as a taco filling, salad topper, or meat substitute in casseroles, this versatile, vegan-friendly dish is a must-try for health-conscious foodies craving bold, savory taste.

Nutriscore Rating: 82/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

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

Directions

Step 1

Begin by adding 1 cup of textured vegetable protein (TVP) into a large mixing bowl.

Step 2

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.

Step 3

In a skillet over medium heat, add 2 tablespoons of olive oil. Once the oil is heated, add the rehydrated TVP.

Step 4

Stir in 1 tablespoon of low sodium soy sauce to add a depth of umami flavor while keeping the sodium level low.

Step 5

Sprinkle the TVP mixture with 2 tablespoons of nutritional yeast, 1 teaspoon each of onion powder, garlic powder, and smoked paprika.

Step 6

Season with 0.5 teaspoons of black pepper, 0.5 teaspoons of dried oregano, and 0.5 teaspoons of dried thyme.

Step 7

Mix everything thoroughly in the skillet, ensuring the TVP is well-coated with spices.

Step 8

Cook the mixture over medium heat, stirring frequently, for about 10-15 minutes, until the TVP is browned and slightly crispy.

Step 9

Taste and adjust seasonings as needed, keeping in mind the low sodium requirement.

Step 10

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

Serving size	(503.6g)

Amount per serving	% Daily Value*
Calories	994.7

Total Fat 30.9g	0%
Saturated Fat 4.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 637.8mg	0%
Total Carbohydrate 69.4g	0%
Dietary Fiber 30.7g	0%
Total Sugars 8.0g
Protein 109.7g	0%

Vitamin D 0IU	0%
Calcium 380.9mg	0%
Iron 21.1mg	0%
Potassium 4060.5mg	0%

*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.

Source of Calories

Fat: 28.0%

Protein: 44.1%

Carbs: 27.9%