Vegetarian Spaghetti Sauce Recipe

Vegetarian Spaghetti Sauce Recipe photo by Taste of Home

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"I turned to soy crumbles when I was trying to reduce the fat and carbs from traditional marinara," explains Green Lake, Wisconsin's Thomas Licking. The result was this stick-to-your-ribs sauce that's so hearty, no one will miss the meat.

This recipe is:

Healthy

Diabetic Friendly

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Vegetarian Spaghetti Sauce Recipe

Prep: 15 min. Cook: 30 min.

Yield: 9 Servings

15 30 45

Ingredients

1 medium onion, chopped
4 garlic cloves, minced
1 tablespoon canola oil
1/2 pound sliced fresh mushrooms
1 can (28 ounces) Italian crushed tomatoes, undrained
1 can (6 ounces) tomato paste
1 tablespoon minced chives
1-1/2 teaspoons Italian seasoning
3/4 teaspoon salt
1/8 teaspoon crushed red pepper flakes
2 cups frozen vegetarian meat crumbles
Hot cooked pasta, optional

Directions

In a large saucepan coated with cooking spray, cook onion and garlic in oil for 2 minutes. Add mushrooms; cook 3-4 minutes longer or until vegetables are tender.
Stir in the tomatoes, tomato paste, chives, Italian seasoning, salt and red pepper flakes. Bring to a boil. Reduce heat; simmer, uncovered, for 15 minutes. Stir in vegetarian meat crumbles; cook for 3-5 minutes or until heated through. Serve over pasta if desired. Yield: 9 servings.

Editor's Note: Vegetarian meat crumbles are a nutritious protein source made from soy. Look for them in the natural foods freezer section.

Nutritional Facts 1/2 cup sauce (calculated without pasta) equals 106 calories, 2 g fat (trace saturated fat), trace cholesterol, 562 mg sodium, 15 g carbohydrate, 3 g fiber, 7 g protein. Diabetic Exchanges: 2 vegetable, 1 lean meat.

Originally published as Quick Marinara in Light & Tasty April/May 2006, p61