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Vegetarian Spaghetti Sauce

 Vegetarian Spaghetti Sauce
"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.
9 ServingsPrep: 15 min. Cook: 30 min.


  • 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


  • 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.
Nutritional Facts: 1/2 cup sauce (calculated without pasta) equals 106 calories,

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Vegetarian Spaghetti Sauce (continued)

Nutritional Facts: 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.
Wine: Medium-Bodied Red Wine: Enjoy this recipe with a medium-bodied red wine such as Chianti, Sangiovese, Malbec or Zinfandel.