George's Spag Bol
Adapted from 'The Farm Vegetarian Cookbook'. Better than the non-vegan 'real' thing - spicy with lots of flavour. Don't forget the garlic powder right at the end (I often do)!
Adapted from 'The Farm Vegetarian Cookbook'. Better than the non-vegan 'real' thing - spicy with lots of flavour. Don't forget the garlic powder right at the end (I often do)!
- 1 onion chopped
- 1 1/2 teaspoons garlic powder
- 3 bay leaves
- 1 tablespoon tomato puree
- 2 tablespoons olive oil or chilli-infused oil
- 1 400g tin chopped tomatoes
- 3 1/2 teaspoons oregano
- 1 1/2 teaspoons basil
- 1 pinch ground allspice
- 1/2 teaspoon chilli powder unless using chilli-infused oil
- 1/4 teaspoon black pepper or freshly-ground to taste
- 2 tablespoons tamari soy sauce
- 1 generous pinch ground cumin
- 200 grams tvp or other soya mince
- 1 sprinkle parmazano or real grated parmesan if not vegan
- Carbohydrate 19.6102838933264 g
- Cholesterol 6.106 mg
- Fat 2.6321406999358 g
- Fiber 8.37520460467319 g
- Protein 22.6040086669203 g
- Saturated Fat 1.50802357498243 g
- Serving Size 1 1 Serving (141g)
- Sodium 513.73875973723 mg
- Sugar 11.2350792886532 g
- Trans Fat 0.284342449990731 g
- Calories 194 calories
Step-by-step
- Saute the chopped onion until soft, then add the the tomato sauce and puree and all the herbs and spices except the black pepper and garlic powder.
- Add the tamari and ground black pepper to taste and bring to a boil.
- Add the TVP or soya mince and bring back to a very gentle simmer. It may be necessary to add a very little water after the the TVP/mince is added and then cook the sauce covered on a very low heat to stop it burning.
- Meanwhile, cook the spaghetti. Just as the spaghetti is about ready to serve, turn off the heat under the sauce and stir in the garlic powder. Serve the sauce onto the spaghetti (removing the bay leaves) and sprinkle with Parmazano/grated parmesan.
Operating under the constraint of utilizing pantry staples instead of fresh meat requires deliberate flavor building. Textured vegetable protein, or TVP, acts as a sponge for moisture, meaning it absorbs the surrounding liquids rapidly rather than contributing its own fats to the pan. Sautéing the chopped onion in two tablespoons of olive oil until soft establishes a flavorful foundation before the tomato puree and canned tomatoes enter the pot. Tamari soy sauce provides a heavy dose of umami, replicating the deep savory notes usually derived from beef or pork. Dried herbs like oregano and basil, alongside ground allspice and cumin, bloom in the acidic tomato base as the mixture reaches a boil. Maintaining a very gentle simmer is critical here; high heat will cause the dry soya mince to bond into a dense, rubbery mass rather than yielding a loose, sauce-clinging texture. Covering the pan prevents excessive moisture loss during the twenty minutes of total preparation and cooking time, protecting the mince from scorching on the bottom. Incorporating the remaining garlic powder at the very end of cooking preserves the volatile sulfur compounds that heat otherwise degrades, ensuring a sharp, pungent aroma in the finished dish. Removing the three bay leaves before serving prevents bitterness from overtaking the delicate balance of chili powder and black pepper.
