A high-protein pantry dinner

Lentils, rice and other plant-based proteins have fed generations of families around the world for millennia, quietly and affordably. When you understand how to combine them, they create meals that are satisfying, flexible and surprisingly substantial.

TVP, or textured vegetable protein, isn’t new or exotic. It’s been used for decades as an inexpensive way to stretch ground meat or replace it entirely.

Made from defatted soy flour, it’s similar in texture to ground meat once rehydrated. It’s shelf-stable, high in protein, neutral in flavor and absorbs whatever seasonings you give it.

For budget-conscious cooks, it’s a useful ingredient that adds substance without adding much cost.

If you’ve ever eaten canned or frozen chili, burritos or meatballs, there’s a good chance you’ve already eaten it.

You can find TVP in the bulk section of the grocery store, sometimes labeled textured soy protein. If not, check near dry soup mixes or ask an employee.

Knowing how to prepare satisfying meals without relying on meat is a useful skill, especially when food prices feel unpredictable.

Dishes like this are about flexibility, resilience and feeding yourself well with what’s affordable and available. That kind of confidence in the kitchen is always worth having.

Warm Spice Lentil Rice Bowls

These warm spice lentil rice bowls use TVP to boost protein while keeping costs low. Cooked in broth with onion and warm spices, it creates a hearty base that can be served as-is or customized with vegetables, sauces or toppings depending on what you have on hand. Each serving contains about 18 grams of protein.

Servings: 6 to 8

Ingredients

6 cups water, divided

1/4 teaspoon salt

1 cup brown lentils

1 tablespoon olive oil

1 medium onion, thinly sliced

1/2 teaspoon white or brown sugar

1 teaspoon coconut aminos, optional

1 cup long-grain white rice

1 cup textured vegetable protein, or TVP

2 tablespoons dried parsley flakes

1 tablespoon vegetable or chicken bouillon granules

2 teaspoons curry powder

1 teaspoon ground cumin

Black pepper to taste

Topping ideas: plain yogurt, sauteed greens, roasted carrot or sweet potato, pickled onions, green onions, fresh herbs, cucumber, or sliced lemon or lime.

Procedure

Bring 3 cups of water and 1/4 teaspoon salt to a boil in a large saucepan. Add the lentils and reduce heat to low, simmer uncovered for 10 minutes.

Meanwhile, warm the olive oil in a skillet over medium-low heat. Add the onion and cook slowly, stirring occasionally, allowing it to soften and caramelize, about 10 minutes. After the first 5 minutes, add the sugar and, if using, the coconut aminos to deepen the flavor.

Once the onions are golden and fragrant, add the rice and stir to coat the grains in the flavorful oil. Cook for 1 to 2 minutes, then transfer the onions and rice to the saucepan.

Add the remaining 3 cups water, TVP, parsley, bouillon, curry powder and cumin. Stir to combine. Bring to a vigorous boil, then remove from heat, cover and let stand undisturbed for 20 minutes.

Fluff with a fork, season with black pepper and serve.

Think of this as a grain-bowl style meal and let everyone customize their own bowl. Try topping it with chopped fresh herbs for brightness, roasted veggies bring sweetness, garlicky greens for depth and a dollop of yogurt, tahini or another simple sauce. A spoonful of something pickled or spicy adds contrast and keeps the dish lively from bite to bite.