Pulled Jackfruit by Vegan Yack Attack

– 1 teaspoon extra-virgin olive oil
– 1 cup /4 finely diced onion (40 g)
– 1 tablespoonminced garlic (8 g)
– 1 ounces can (17 (or 476 g) jackfruit, packed in water, rinsed and drained)
– 1 teaspoon /2 cayenne pepper
– 1 teaspoon /2 yellow mustard seeds
– 1 teaspoon /2 ground black pepper
– 1 teaspoon /2 salt (or to taste)
– 3 tablespoons tomato paste (48 g)
– 1 teaspoon apple cider vinegar
– 1 teaspoon vegan Worcestershire sauce
– 1 tablespoon maple (date, or brown rice syrup, 15 ml)
– 1 cup /2 to 3/4 water (120 to 180 ml)
– 4 buns, toasted