Vegan Italian Sausage Crumbles with Tvp
Ingredients
Wet Ingredients
1 cup of water
¼ cup low-sodium soy sauce or 2 ½ tablespoons Bragg’s liquid aminos
1 tablespoon pure maple syrup
2 teaspoons liquid smoke
½ teaspoon blackstrap molasses (may be omitted, used primarily for color)
Dry Ingredients
1 cup TVP (textured vegetable protein)
¼ cup nutritional yeast
1 tablespoon Italian seasoning
2 teaspoons garlic powder
1 teaspoon onion powder
1 teaspoon ground sage
1 teaspoon ground fennel
½ teaspoon black pepper
⅛ teaspoon red pepper flakes (optional)
salt to taste if needed
Directions
Start by heating a non-stick skillet over medium heat.
In a small saucepan add all of the wet ingredients and bring to a boil.
While waiting for the water to boil, add the TVP with all of the other dry ingredients to a large bowl and mix together until well combined.
Pour the boiling water into the dry TVP mixture, and stir until everything is completely mixed. Let the mixture sit for about 5 minutes so all of the water can be absorbed. There may be a little moisture in the bottom of the pan but it will cook off once you add the mixture to the frying pan.
Pour the TVP crumbles into the frying pan, stirring occasionally, and cook until most of the moisture is gone. Usually about 2-3 minutes. The mixture will be more “chewy” like sausage and not crisp.
Taste and adjust any seasonings as needed.
Serve right away or store in an airtight container for later use.
Nutrition
Serving Size: ¼ cup
Calories: 62
Sugar: 2.5 g
Sodium: 220.8 mg
Fat: 0.1 g
Carbohydrates: 7.1 g
Fiber: 3 g
Protein: 7.8 g
Cholesterol: 0 mg