Textured Soy Protein Spaghetti

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Recipe submitted by traub@rtf.bt.co.uk (Michael Traub)

Textured Soy Protein Spaghetti

Ingredients (use vegan versions):

1 large Spanish Onion
3 cloves Garlic
2 tablespoons Olive oil
2 Medium Courgettes/Zuchinis
1/4 lb Mushrooms (optional)
1 can Peeled tomatoes, or 1 lb freshly peeled tomatoes
2 teaspoons Oregano
1 teaspoon Rosemary
1/2 teaspoon basil
1/2 teaspoon Parsley
1 teaspoon Black Pepper
1/2 cup red wine (optional, I use water normally)
some Tomato Puree/Paste (to thicken)
The Mince:
1 cup textured soy protein marinated for at least 3 hours in:
2 tablespoons Olive Oil
1 teaspoon Mixed Herbs
1 teaspoon Oregano
1 teaspoon Rosemary
2 teaspoons Black Pepper
1 Vegetable Stock Cube (optional)
sufficient boiling water to cover

Directions:

Fry the garlic and onion in the olive oil till tender. Now add the mince and fry for about ten minutes. It is best that the mince mixture should be fairly dry before adding, i.e. there should not be any unabsorbed water. Add the mushrooms and courgettes and continuing frying till tender, a little extra olive oil may be needed at this stage as the mince mixture will probably absorb some of the oil (don't worry, remember textured soy protein is virtually fat-free and the resulting sauce will still have far less fat than the dead animal version, particularly saturated fat). Add the tomatoes, vegan wine and herbs and leave simmering with a lid on for about 20-25 minutes. If the sauce is still too runny add a little tomato puree to thicken. For best results leave the sauce off the heat for a few hours to absorb the flavours and simmer gently just before serving.

Serve with wholemeal spaghetti.

This recipe sounds delicious! Surely I willl try it. Good substitute for the conventional fatty meat sauce!

Archived comment by: heydi

My family is not vegitarian, but I would like to add a few veg recipes into our diet. This one sounds very good, but my question is what is textured soy protein and where do I find it? Thanks!

Archived comment by: sheila

I'm not a full-fledged veggie, but I wanted to try an alternative to greasy, expensive ground beef. textured soy protein works beautifully. For first-time textured soy protein users: 1 cup of dried textured soy protein makes the equivalent of about 1 lb of ground beef. If you like a moderate amount of meat in the sauce, use a little less textured soy protein than the recipe calls for. I will never use ground beef again! My meat loving husband could barely tell the difference between textured soy protein spaghetti and meat spaghetti. The texture is very much like meat. It doesn't cook exactly like meat, and it doesn't smell or look like meat during the marinade process, but when it all comes together, its great!! Also, for about $1.10, we bought enough textured soy protein for about 4 pots of sauce. CHEAP and great for students like us. ps. I added a bit of curry to the sauce and the marinade and it worked well.

Archived comment by: kelly

SHEILA: textured soy protein IS TEXTURED VEGETABLE PROTEIN AND SHOULD BE AT MOST HEALTH FOOD STORES. ITS MADE FROM SOY BEANS, AND IS AVAILABLE IN PLAIN OR VARIOUS MEAT FLAVOURS.

Archived comment by: jULIET

It is not neccesary to soak textured soy protein for three hours. Ten minutes is plenty, then if there is any leftover liquid in it just microwave for a minute or two until it is all absorbed.

Archived comment by: steven

This may be a stupid question, but as a vegan wanna-be I'm new to all of this; the only textured soy protein I've seen is powdered in the bulk section; is this what I would use?

Archived comment by: lynda

the textured soy protein Spaghetti was excellent except for the amount of pepper called for. I'd say that 1/10th the amount would be sufficient.

Archived comment by: tom

question about vital gluten and textured soy protein. ok, vital gluten is flour or no?? cause i am on a protein diet (im vegan) and i do not want to use anything that has flour. ok, textured soy protein is all protein, correct? can i fry it? is it better than tofu? i am new at the textured soy protein issue, sorry guys. love ya

Archived comment by: erika

This is my favourite recipe out of all the ones I've tried so far from Veggies Unite! We eat it about once every 10 days ... thank you Michael for this recipe.

Archived comment by: anna