Say what you will, but soy is an impressively versatile vegetable. From tofu to tempeh to edamame to soy milk, the legume forms the basis for a range of foods—and it’s packed-with protein, healthy fats, fiber, and vitamins and minerals, too. It’s no wonder, then, that more and more people are giving soy a second look—regardless of whether they follow a plant-based diet or not.

But there’s one soy product that you might not know about: textured soy protein, also known as textured vegetable protein or TVP. “Although years ago it was a product intended only for vegetarians, now many people who want to improve their diets or reduce their meat consumption are incorporating it into their diet regularly,” notes nutritionist Laura Parada, who adds that it’s also extremely versatile and easy to cook.

A high-protein meat alternative

Textured soy protein may seem processed, but it’s actually pretty natural—it’s just the soy flour that’s leftover during the process of extracting soybean oil. “It does not contain any chemical additives or coloring,” says Parada. “Furthermore, its taste and smell are practically neutral.”

Much like tofu, textured soy protein acquires the flavor of whatever you cook it with. Unlike tofu, however, its texture is more akin to meat—which is why it’s often a main ingredient in many meat alternatives like faux chicken nuggets or meat-free burgers. “It is very similar in texture and can be formed into different shapes—crumbles, fillets, strips, and patties,” says Parada, who notes that since it’s often sold in its dehydrated form it’s an excellent item to keep on-hand in the pantry.

It’s also high in nutritional value: “Textured soy protein offers a high content of high quality protein with less fat than animal products,” says Parada. “Each cup of dehydrated soy protein provides approximately 48 g of protein and 300 calories, making it a light and highly satiating option.”

The nutritional benefits of textured soy protein

Although its high protein content is reason enough to add it to your dietary rotation, textured soy also provides a healthy dose of essential vitamins and minerals, including “calcium, iron, potassium, phosphorus, and B vitamins,” says Parada. “It is also rich in lecithin, a substance that assists the absorbtion of vitamins in the body.”