LOW FAT VEGAN MEAT SAUCE (Garbage Plate Prep)

Another element to a garbage plate, along with the pasta salad, is a meat sauce to accompany the other elements. Here's how I made mine. 

INGREDIENTS

1/2 TVP (Textured Vegetable Protein)

~ 1/2 cup boiling water

1/4 onion, finely diced

1 cup water

3 Tbsp tomato paste

1 garlic clove, crushed

2-3 tsp brown sugar

1 tsp vegan Worcestershire sauce

1/4 tsp paprika

1/4 tsp chilli powder

1/4 tsp cayenne

1/8 tsp ground black pepper

1/8 tsp cumin

1/8 tsp allspice

few drops of liquid smoke

pinch of ground cinnamon

pinch of salt

DIRECTIONS

Add the TVP and boiling water to a bowl, cover and allow to rehydrate (will take around 5 minutes)

In the meantime, get a start on the sauce

Add a little oil (or I prefer water) to a saucepan along with the onion, garlic and all the dry spices

Cook on a medium heat until the onion has softened, adding a little extra water if needed to stop things from sticking

Stir in the tomato paste, sugar, water, Worcestershire sauce, and liquid smoke, cooking for a further 5-7 minutes

Reduce the heat and add the cooked TVP, stirring occasionally

Cook for a further 10-12 minutes until the liquid has evaporated – you’re looking for a moist, meaty sauce that is not soupy

Makes 4 serves