TVP and pea curry bowls with brown rice

Name: TVP and pea curry bowls with brown rice
Prep time: 15 min
Cook time: 55 min
Total time: 80 min
Yield: 2
Ingredients: ½ cup plain long-grain brown rice, dry (93 g); 1 cup plain dry TVP soy granules; weigh before hydration (100 g); 1½ cups frozen shelled green peas, unprepared (200 g); 1 (14.5 oz) can diced tomatoes, including juice (400 g); 1 large onion, finely diced (150 g); 2 cloves of garlic, minced (6 g); 2 tbsp fresh ginger, peeled and grated (12 g); 1 tbsp olive oil (13½ g); 2 tsp plain curry powder (4 g); 1 tsp ground cumin (2 g); ¼ tsp fine salt; 2¼ cups + 2 tbsp water, divided between rice, TVP and sauce (570 ml)

Dry textured vegetable protein and peas in a curry-spiced tomato sauce, with brown rice included. Makes two generous plant-based dinner bowls.

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Fine TVP granules and green peas in a tomato curry beside brown rice, in a dark plum bowl on a cream and rust checked cloth

This TVP and pea curry uses dry soy granules in a tomato sauce with ginger, garlic and curry powder. Brown rice is part of the recipe, so the card’s portions, nutrition and ingredient costs cover both parts of the bowl.

Weigh the TVP dry

TVP stands for textured vegetable protein. The plain soy product used here is made from defatted soy flour that has been cooked under pressure and dried, as described by Bob’s Red Mill. Measure it before adding water. Hydration increases its weight; a scoop of prepared mince does not contain the same dry food as a scoop of granules.

The original batch uses 100 g dry TVP. Its approximate cup measure follows the manufacturer’s linked package image, which gives 25 g per quarter cup. The same product page currently has text giving 23 g per quarter cup. The source details below identify the selected panel; neither observation establishes which pack a shop will send. Weighing the dry amount avoids relying on scoop size.

Hydrate the granules before simmering

The manufacturer’s basic preparation uses boiling liquid and a 5–10 minute stand. Here, the softened granules and their soaking liquid go into the tomato sauce. A later gentle simmer cooks the mixture together, with the peas added toward the end.

Use plain granules for this method. Chunks, soy curls and fresh plant-based mince have different shapes, water contents and preparation needs. Their package weights cannot be exchanged directly for the dry TVP amount. Our soy foods guide explains why soy products also differ in their nutrient content.

Include the rice in the calculation

The rice is weighed dry too. Water absorbed during cooking changes its served weight without adding more rice. The University of Rhode Island’s brown-rice card gives a covered simmer and a resting period for plain long-grain brown rice. A tight lid matters; escaping steam can leave too little liquid before the grains soften.

Read your rice package, especially for a different variety or a very small batch. The card keeps its original times when servings change, so larger amounts need the batch guidance below. TVP and peas supply most of the protein here. The protein portions guide places a defined meal portion alongside daily needs, which depend on more than one dinner.

Save portions promptly

Cook the rice and curry in separate pans. This lets the rice rest while the curry finishes, and keeps the grain’s liquid separate from the sauce. The ingredient estimate covers the food used, not the cost of buying every full packet at checkout.

For saved meals, divide both parts into shallow containers and refrigerate promptly. Health Canada’s leftover guidance calls for reheating to 74°C / 165°F. Stir dense portions and check several places. Our food-storage guide covers planning leftovers around the amounts you will use.

The recipe

TVP and pea curry bowls with brown rice

Dry textured vegetable protein and peas in a curry-spiced tomato sauce, with brown rice included. Makes two generous plant-based dinner bowls.

Prep: 15 min
Cook: 55 min
Additional time: 10 min
Total: 80 min
Makes: 2 servings

One original serving: one half of the curry and one half of the cooked rice

Household amounts use US cups and spoons and are approximate. Metric uses grams and millilitres; small spoon amounts may stay in teaspoons or tablespoons with scaled gram references. About ingredient measures.

Add to shopping list 2 servings

Review the addition before changing your list.

Equipment: 1-quart / 1 L saucepan with a tight lid for the original rice batch, Deep skillet with a lid, at least 3 quarts / 2.8 L, Heatproof bowl, at least 1 L, and kettle for boiling water, Fine-mesh sieve, kitchen scale, measuring cups and spoons, Knife, cutting board, spoon and food thermometer

Equipment

1-quart / 1 L saucepan with a tight lid for the original rice batch, Deep skillet with a lid, at least 3 quarts / 2.8 L, Heatproof bowl, at least 1 L, and kettle for boiling water, Fine-mesh sieve, kitchen scale, measuring cups and spoons, Knife, cutting board, spoon and food thermometer

Ingredients

Rice

½ cup plain long-grain brown rice, dry (93 g)

Cooking water

2¼ cups + 2 tbsp water, divided between rice, TVP and sauce (570 ml)

Instructions

Start the rice Rinse the rice and drain. For the original two-serving batch, combine it with 240 ml (1 cup) of the water in the small saucepan. Bring to a boil, cover tightly and simmer on low for about 45 minutes, until tender and the liquid is absorbed. Remove from heat and leave covered for 10 minutes. Follow your rice package if its liquid or timing differs.
Hydrate the TVP When the rice has about 20 minutes of covered cooking left, put the dry TVP in the heatproof bowl. For the original batch, pour over 210 ml (3/4 cup plus 2 tablespoons) of boiling water. Stir and stand for 5–10 minutes, until softened. Keep all the soaking liquid.
Soften the onion While the TVP stands, heat the oil in the skillet over medium heat. Add the onion and cook for 8–10 minutes, stirring, until soft and lightly golden.
Add the seasonings Stir in the garlic and ginger for 1 minute. Add the curry powder and cumin and stir for about 30 seconds, then promptly add the tomatoes with their juice.
Simmer the curry Add the hydrated TVP with its liquid, salt and the remaining water: 120 ml (1/2 cup) for the original batch. Stir, bring to a gentle simmer, cover and cook on low for about 15 minutes, stirring occasionally.
Cook the peas Stir in the frozen peas. Simmer uncovered for another 5–7 minutes, stirring, until the peas are cooked and the curry is hot throughout. Follow the pea package if it requires longer. The sauce should coat the granules; add water by the tablespoon if it dries before they soften.
Divide both parts Fluff the rested rice. Divide the rice evenly between the stated portions, then divide the curry evenly over it and serve promptly. The estimates include both the rice and curry.

Storage & reheating

Portion rice and curry into shallow containers promptly. Refrigerate within 2 hours (1 hour above 32°C / 90°F), at 4°C / 40°F or below; use within 3 days. Microwave only the portion needed under a vented microwave-safe lid. Stir, stand covered for a few minutes, then check several places for 74°C / 165°F throughout. Add water if needed.

Substitutions

Use plain soy TVP granules. Large chunks, soy curls and refrigerated mince need different liquid and timing and are not equivalent by weight.
Check the curry-powder label for salt and allergens. Blends can contain mustard, wheat or other ingredients absent from the reference blend.
Use plain uncooked long-grain brown rice; instant, parboiled and ready-to-heat rice need their own instructions.

Cooking notes

The original batch uses 570 ml water: 240 ml for rice, 210 ml for TVP and 120 ml for sauce. Water, oil and all required seasonings are included as listed; water utility cost is excluded. Extra bread, sauces and toppings are separate.
Times and fixed instruction quantities describe two servings. For larger yields, use separate two-serving batches, plus a half batch for odd yields; extra batches take longer. For a single rice portion, use a small tight-lidded pan and add water if it dries before tender.
TVP cups follow the identified 25 g quarter-cup package image; current manufacturer text uses 23 g. Weigh dry grams. All household amounts are approximate, and rice liquid needs vary by package and pan.

Contains: soy. Check the labels of your ingredients.

Estimated nutrition per serving

Calories: 577 kcal
Protein: 38.0 g
Carbohydrates: 85.9 g
Fat: 9.3 g
Saturated fat: 1.4 g
Fiber: 20.5 g
Sugars: 19.3 g
Sodium: 769 mg

For one original serving, excluding optional ingredients and suggested sides. How we estimate nutrition.

Ingredient nutrition sources

Estimates use the required ingredient weights above and these food references. Brands, water content, and label rounding can change the result.

plain long-grain brown rice, dry: USDA SR Legacy: Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program). All eight tracked fields were read directly from official food_nutrient.csv per 100 g edible food; sodium mg, other nutrients g except energy kcal. Generic food estimates vary by variety and preparation. Accessed 2026-10-28. Food record: FDC:169703;NDB:20036. USDA SR Legacy dataset download (ZIP).
plain dry TVP soy granules; weigh before hydration: Bob’s Red Mill dry granular TVP, manufacturer-linked back-package panel per 25 g: 90 kcal, 13 g protein, 9 g carbohydrate, 0 g fat, 0 g saturated fat, 5 g fibre, 2 g sugars and 5 mg sodium. Normalized to 100 g from the printed values, including label-rounded zeros. Current product-page text instead lists a 23 g portion, 80 kcal and 0 mg sodium; panel dates and the version shipped are unestablished. This identifies the estimate’s reference, not the nutrition panel of every retail pack. Accessed 2026-10-29.
frozen shelled green peas, unprepared: USDA SR Legacy April 2018 CSV: Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program). Nutrient values from food_nutrient.csv joined through nutrient.csv; kcal energy, grams nutrient masses, and mg sodium per 100 g edible portion. Accessed 2026-10-28. Food record: FDC:170016;NDB:11312. USDA SR Legacy dataset download (ZIP).
diced tomatoes, including juice: Kroger plain diced tomatoes including tomato juice per 121 g half-cup: 25 kcal, 1 g protein, 5 g carbohydrate, 0 g fat, 0 g saturated fat, 1 g fibre, 4 g sugars, 210 mg sodium. Ingredients include tomatoes, tomato juice, salt, citric acid and calcium chloride. Recipe weights include the juices. Accessed 2026-10-28.
onion, finely diced: USDA SR Legacy: Onions, raw. All eight tracked fields were read directly from official food_nutrient.csv per 100 g edible food; sodium mg, other nutrients g except energy kcal. Generic food estimates vary by variety and preparation. Accessed 2026-10-28. Food record: FDC:170000;NDB:11282. USDA SR Legacy dataset download (ZIP).
garlic, minced: USDA SR Legacy: Garlic, raw. All eight tracked fields were read directly from official food_nutrient.csv per 100 g edible food; sodium mg, other nutrients g except energy kcal. Generic food estimates vary by variety and preparation. Accessed 2026-10-28. Food record: FDC:169230;NDB:11215. USDA SR Legacy dataset download (ZIP).
fresh ginger, peeled and grated: USDA SR Legacy: Ginger root, raw. All eight tracked fields were read directly from official food_nutrient.csv per 100 g edible food; sodium mg, other nutrients g except energy kcal. Generic food estimates vary by variety and preparation. Accessed 2026-10-28. Food record: FDC:169231;NDB:11216. USDA SR Legacy dataset download (ZIP).
olive oil: Flora Organic Extra Virgin Olive Oil retailer reference explicitly states 14 g of oil per serving. Panel: 120 kcal, 14 g fat, 2 g saturated fat; protein, carbohydrate, fibre, sugars and sodium explicitly 0. Values normalized to 100 g; label rounding retained. Accessed 2026-10-28.
plain curry powder: It's Delish Curry Powder retailer label per 2 g: 7 kcal, 0.286 g protein, 1.1 g carbohydrate, 0.28 g fat, 0.03 g saturated fat, 1.1 g fibre, 0.055 g sugars, 1 mg sodium. Ingredients: coriander, turmeric, ginger, cinnamon, black pepper, cumin, fenugreek, cardamom. Other spice blends and allergens vary. Accessed 2026-10-28.
ground cumin: USDA SR Legacy: Spices, cumin seed. All eight tracked fields were read directly from official food_nutrient.csv per 100 g edible food; sodium mg, other nutrients g except energy kcal. Generic food estimates vary by variety and preparation. Accessed 2026-10-28. Food record: FDC:170923;NDB:2014. USDA SR Legacy dataset download (ZIP).
fine salt: Hain Sea Salt retailer panel per 1.5 g quarter-teaspoon: 590 mg sodium; calories, protein, carbohydrate, fat, saturated fat, fibre and sugars explicitly 0. Measure fine salt by mass; teaspoon weight varies with crystal size. Accessed 2026-10-28.
water, divided between rice, TVP and sauce: Aquafina purified water retailer panel explicitly lists all eight tracked nutrients as 0 per 500 mL. Zero quantities remain 0 independently of volume-to-mass scaling. This purified-water reference is not a measurement of every municipal supply. Water cost is excluded as a utility; no bottled-water price is used. Accessed 2026-10-28.

Ingredient cost breakdown

Estimated cost of the amount used; optional extras are separate.

Ingredient costs · US · USD
Ingredient	USD	CAD
plain long-grain brown rice, dry	$0.20	$0.30
plain dry TVP soy granules; weigh before hydration	$1.42	$2.20
frozen shelled green peas, unprepared	$0.58	$0.90
diced tomatoes, including juice	$0.93	$0.99
onion, finely diced	$0.35	$0.31
garlic, minced	$0.11	$0.05
fresh ginger, peeled and grated	$0.11	$0.06
olive oil	$0.17	$0.16
plain curry powder	$0.15	$0.06
ground cumin	$0.04	$0.11
fine salt	$0.00	$0.00
water, divided between rice, TVP and sauce	$0.00	$0.00
Recipe total	$4.07	$5.14
Per serving	$2.03	$2.57

Price reference: 2026-10-27. Price reference: 2026-10-27. Regional prices vary. Pantry ingredients included; taxes, delivery, and utilities excluded.

Price sources & package sizes

United States · USD

plain long-grain brown rice, dry: Target, U.S. Target.com online product listing; no specific store shown/selected; $1.99 / 907g. Price source (observed 2026-10-29). Budget private-label uncooked plain long-grain brown rice price reference for existing generic dry-brown-rice nutrition. Not ready-to-heat, instant or mixed rice. Origin listed Made in USA or Imported; no exact farm/lot assertion. Exclude estimated shipping weight of 2.02 lb; use explicit 907 g net label. No physical-store, checkout or future-price guarantee; tax, delivery, memberships excluded. No sale/was price or promotion expiry shown for selected 32 oz rice. Exclude sale flags on unrelated recommended products.
plain dry TVP soy granules; weigh before hydration: Vitacost, United States online listing; no physical store selected; $4.84 / 340g. Price source (observed 2026-10-29). Reference snapshot; no live checkout price, local-store availability or future-price guarantee. Ignore site fields Shipping Weight 0.75 lb and Total servings 340 g as mass/serving evidence. Product net mass comes from the explicit title. Tax, delivery and membership costs excluded. No foreign exchange. No promotion expiry shown; Sale template text does not establish a monetary discount because both displayed prices and compare_at_price equal 4.84. The nutrition reference is a separately identified US manufacturer 25 g image panel. These dry-product price snapshots do not prove the panel or lot received in either market.
frozen shelled green peas, unprepared: Walmart US, US online listing; store not independently selected; $0.98 / 340.194g. Price source (observed 2026-10-27). 12 oz = 340.194 g; frozen shelled green peas.
diced tomatoes, including juice: Walmart US, Atlanta, Georgia; 30301 page context; $0.96 / 411.06808531g. Price source (observed 2026-10-28).
onion, finely diced: Walmart US, Phoenix E Thomas Rd Supercenter, Arizona page context; $2.76 / 1197.4838568g. Price source (observed 2026-10-28). Edible package mass uses USDA Food Buying Guide yield: 1 lb purchased mature whole onions yields 0.88 lb raw ready-to-cook onion; actual trimming loss varies.
garlic, minced: Walmart US, Sacramento Gerber Rd Supercenter, California page context; $3.07 / 170.09713875g. Price source (observed 2026-10-28).
fresh ginger, peeled and grated: Walmart US, Sacramento Gerber Rd Supercenter, California page context; $3.97 / 421.8409041g. Price source (observed 2026-10-28). Edible package mass uses Health Canada Canadian Nutrient File food 2091 raw ginger refuse: 7% peel; 93% edible yield. Unit-price quantity is used, not the retailer estimated per-piece price.
olive oil: Walmart US, US online listing; store not stated in captured result; $5.94 / 469.23333572g. Price source (observed 2026-10-28). Package mass is estimated from the olive-oil label reference of 14 g per 15 mL (0.933333 g/mL); retailer package quantity is volume, not measured mass. US fluid ounces converted at 29.5735295625 mL per fl oz.
plain curry powder: Walmart US, US Walmart page with stores=3709 query; city not captured; $2.12 / 56.69904625g. Price source (observed 2026-10-28).
ground cumin: Walmart US, US online listing; store not independently selected; $1.37 / 70.87380781g. Price source (observed 2026-10-28). Net avoirdupois ounces converted at exactly 28.349523125 g per ounce.
fine salt: Walmart US, Sacramento Gerber Rd Supercenter, California page context; $0.94 / 737g. Price source (observed 2026-10-28).

Canada · CAD

plain long-grain brown rice, dry: Walmart Canada, Canada online listing; captured default pickup context MISSISSAUGA HEARTLAND; delivery Mississauga, L5V 2N6; $2.94 / 900g. Price source (observed 2026-10-29). Budget private-label uncooked plain long-grain brown rice price reference for existing generic dry-brown-rice nutrition. Not ready-to-heat, instant or mixed rice. Product of Thailand shown. No lot-specific cooking or nutrition equivalence asserted. No shipping mass or rice density used. No checkout or future-price guarantee; tax, delivery, memberships excluded. Rollback price CAD 2.94 and comparison price CAD 3.27 displayed; no expiry captured. CAD 3.27 is a listed comparison/previous price, not a verified current regular price.
plain dry TVP soy granules; weigh before hydration: Vegan Supply, Canada online listing; no physical store selected; $7.49 / 340g. Price source (observed 2026-10-29). Same brand and plainly described dry defatted-soy-flour product, but different regional UPC; not proof of identical Canadian panel or same manufacturing lot. Only a price reference. Keep the independently identified US nutrition basis separate. Reference snapshot; no live checkout price, physical-store availability or future-price guarantee. Tax, delivery and membership costs excluded. No foreign exchange. No promotion expiry shown; crossed-out CAD 0.00 is a template/compare-at artifact and is not a paid or regular price. The nutrition reference is a separately identified US manufacturer 25 g image panel. These dry-product price snapshots do not prove the panel or lot received in either market.
frozen shelled green peas, unprepared: Walmart Canada, Mississauga Heartland, Ontario L5V 2N6 (retailer default listing); $3.37 / 750g. Price source (observed 2026-10-27). Listed net weight is used as recipe-ready edible weight; no trimming or cooking-yield adjustment.
diced tomatoes, including juice: Walmart Canada, Mississauga Heartland, Ontario; L5V 2N6 page context; $1.97 / 796g. Price source (observed 2026-10-28). Package mass is estimated at 1 g/mL for this liquid food, with all juices included; the retailer label supplies volume, not measured grams.
onion, finely diced: Walmart Canada, Canada online listing; store not stated in captured result; $2.44 / 1197.4838568g. Price source (observed 2026-10-28). Edible package mass uses USDA Food Buying Guide yield: 1 lb purchased mature whole onions yields 0.88 lb raw ready-to-cook onion; actual trimming loss varies.
garlic, minced: Walmart Canada, Mississauga Heartland, Ontario; L5V 2N6 page context; $3.97 / 453.59237g. Price source (observed 2026-10-28).
fresh ginger, peeled and grated: Walmart Canada, Mississauga Heartland, Ontario; L5V 2N6 page context; $0.43 / 93g. Price source (observed 2026-10-28). Edible package mass uses Health Canada Canadian Nutrient File food 2091 raw ginger refuse: 7% peel; 93% edible yield. Unit-price quantity is used, not the retailer estimated per-piece price.
olive oil: Walmart Canada, Mississauga Heartland, Ontario; L5V 2N6 page context; $10.97 / 933.33333333g. Price source (observed 2026-10-28). Package mass is estimated from the olive-oil label reference of 14 g per 15 mL (0.933333 g/mL); retailer package quantity is volume, not measured mass.
plain curry powder: Walmart Canada, Mississauga Heartland, Ontario; L5V 2N6 page context; $2.27 / 150g. Price source (observed 2026-10-28). Canadian price reference label has precautionary may-contain warnings for sesame, soy, wheat, mustard. These are cross-contact warnings, not definite declared ingredients. Always check the purchased spice blend label.
ground cumin: Walmart Canada, Canada online listing; store not independently selected; $4.47 / 85g. Price source (observed 2026-10-28).
fine salt: Walmart Canada, Mississauga Heartland, Ontario; L5V 2N6 page context; $1.63 / 1000g. Price source (observed 2026-10-28).

Read our cost methodology.

Estimated costs: US · USD $4.07 total / $2.03 per serving. Canada · CAD $5.14 total / $2.57 per serving. Required ingredients only; local prices vary.

Source: https://lentilogical.com/recipes/tvp-pea-curry-brown-rice/

Weigh the TVP dry

Hydrate the granules before simmering

Include the rice in the calculation

Save portions promptly

TVP and pea curry bowls with brown rice

Equipment

Ingredients

Rice

Curry

Cooking water

Instructions

Storage & reheating

Substitutions

Cooking notes

Estimated nutrition per serving

Ingredient cost breakdown

United States · USD

Canada · CAD

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