Savory Soy Protein Skillet with Olives and Fresh Tomatoes
A hearty vegan skillet where textured soy protein soaks up a vibrant Mediterranean-style sauce with garlic, olives and ripe tomatoes. Budget-friendly, protein-packed and ready in under 30 minutes — this plant-based dish delivers bold flavor that satisfies the whole family.
🛒 Ingredients
4 servings
- 1 tablespoon olive oil or vegetable oil
- 15 olives (green or black), roughly chopped
- 3 garlic cloves, minced
- 1 large onion, diced
- 1 teaspoon dried oregano
- 2 ripe tomatoes, seeded and diced
- 1 cup medium-grain textured soy protein (TSP/TVP)
- 1 tablespoon white wine vinegar or fresh lemon juice
- ½ cup water
- 1 teaspoon all-purpose seasoning or barbecue spice blend
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Directions
- 1
Add the soy protein to a saucepan with the vinegar and cover with 3 cups of cold water. Bring to a boil until foam appears on the surface.
- 2
As soon as the foam rises, remove from heat and drain through a colander. Rinse thoroughly under cold running water, squeezing the protein like a sponge to remove any bitter aftertaste.
- 3
Squeeze out as much excess water as possible and set aside.
- 4
Heat the oil in a large skillet over medium heat. Sauté the garlic until golden, then add the onion and cook until lightly browned.
- 5
Stir in the olives and oregano and cook for 1 minute.
- 6
Reduce heat, add the diced tomatoes and cook for 2 minutes, stirring occasionally.
- 7
Add the drained soy protein, water and seasoning. Stir well and simmer for 5 minutes over low heat, stirring regularly, until the sauce is absorbed and all flavors are well combined.
💡 Chef's Tip
For extra depth, toss the squeezed soy protein with a splash of soy sauce and smoked paprika before adding to the skillet. Serve over white rice, stuffed into wraps, or alongside roasted vegetables for a complete meal.
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