Tvp Hash (Janet)

This is a healthful, oil-free vegan hash that hits multiple targets at once: high fiber, plant-based protein, gluten-free if you confirm your stock, and ready in about thirty minutes. Kidney beans bring the protein bulk (with optional TVP for extra heft), tomatoes and corn add moisture and sweetness, and rice goes in to thicken and stretch the dish.

The water-sauté technique is what makes this so light. Instead of olive oil or butter, the onions, green pepper, and garlic cook in a small amount of water over medium heat. They soften, sweeten, and pick up the cumin and chili without absorbing any added fat. The result is a stew that tastes substantial but stays light on the spoon.

The note about the texture is honest and useful: sometimes the dish runs soupy depending on the size of your tomatoes and the amount of water that evaporated. The fix is to stir in a quarter cup of bulgur near the end, which drinks up the excess moisture and adds another layer of chew.

Hot sauce and black pepper at the table let each eater control the heat.

Pro Tips

• Drain and rinse the kidney beans well; canned bean liquid can taste tinny and overpower the other flavors.
• Toast the cumin in the dry pan briefly before adding water to deepen its flavor.
• If adding TVP (textured vegetable protein), use about a half cup of dry granules; they will absorb liquid and bulk up the hash.
• Make ahead by a day; like most bean stews, this gets better overnight.

Variations

• Add a half cup of TVP rehydrated in vegetable broth for a meatier hash.
• Swap kidney beans for black beans or pinto beans for a different flavor profile.
• Stir in a handful of fresh cilantro and a squeeze of lime at the end for a Tex-Mex finish.

Variations