TVP & Lentils One Pot Meal
Prep. Time
10 minutes
Cook Time
1 hour
Servings
6-8 plates
Difficulty
Easy
Gluten-Free, dairy-free, egg-free
Stovetop
Cooking required:
This meal is built on two inexpensive protein sources that actually deliver: lentils and textured vegetable protein (TVP). Lentils also comprise high concentration of fiber, while both are low on fats and carbohydrates and together they create a thick, satisfying base that holds up as a highly nourishing meal.
Red onion and garlic form the flavor base. Tomato paste gives depth and a slightly savory edge. Turmeric and paprika add warmth, further flavor depth and color. The blended cashews form a creamy sauce that bind and softens the texture of the TVP so it feels cohesive rather than crumbly.
Everything cooks in one pot, on low heat, with minimal supervision. It thickens as it rests, reheats well, and works plain, with bread or spooned over rice or couscous. Practical, filling, and very cost-effective.
Ingredients
1 red onion, finely chopped
2 garlic cloves, minced
1 cup dry red lentils, rinsed
1 cup TVP (textured vegetable protein)
1 can (small) tomato paste
½ cup raw cashews, soaked in 1 cup of boiling water
6-8 cups water, divided
1 tbsp dried parsley
1 tbsp sweet paprika
1 tsp turmeric
1 tbsp salt
Hot & crunchy sesame chili
Instructions
Soak the cashews in 1 cup of boiling water for 30 minutes, then blend with the water until smooth to create cashew milk. Set aside.
While the cashews are soaking, in a large pot over medium heat, sauté the chopped red onion in a splash of olive oil until softened.
Add the minced garlic and cook briefly until fragrant.
Stir in the tomato paste, parsley, paprika, turmeric, and salt, and cook for about a minute to deepen the flavor.
Add the lentils, TVP, and 6-8 cups of water. Stir to combine. The water at this point will seem excessive, however, the TVP and lentils will absorb most of the water, and the end-result will be a thick stew. If you prefer the dish to be entirely thick and spoonable, add 6 cups. For a sauce/runnier consistency, add 2 more cups (a total of 8 cups).
Pour in the blended cashew milk and mix well.
Bring to a gentle boil, then reduce to low/simmer heat.
Cover and cook for about 45 minutes, stirring occasionally, until lentils are tender and the mixture thickens.
Taste and adjust salt before serving.
Optional: drizzle hot & crunchy sesame chili on top.
Notes
TVP (textured vegetable protein) is a shelf-stable soy product made from defatted soy flour — basically what’s left after soybean oil is extracted. It’s high in protein, low in fat, and very affordable. On its own it’s neutral and slightly bland, which is exactly why it works: it absorbs whatever flavors you cook it with. Once hydrated, it takes on a ground-meat texture, making it practical for sauces, stews, and one-pot meals like this.
Serve this dish with toasted bread, or a grain such as couscous or rice.
This recipe was also featured in JewishVeganLife.org
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