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Veggie Deluxe Spaghetti Sauce

Veggie Deluxe Spaghetti Sauce recipe image
This Veggie Deluxe Spaghetti Sauce is a creative twist on traditional marinara, using mashed tofu to create a rich, meaty texture without the animal products. The sauce is loaded with aromatic herbs like basil and thyme, earthy sunflower seeds, and a colorful medley of carrots, broccoli, zucchini, and mushrooms. It offers a robust, savory flavor profile that stands up beautifully to hearty whole grain pasta. Perfect for weeknight dinners, this dish is quick to prepare and delivers a comforting, home-style experience. It&# 226;€™s an excellent option for vegetarians, vegans, or anyone looking to incorporate more vegetables into their diet. Serve it hot over spaghetti or penne for a complete, satisfying meal that the whole family will enjoy.
Cooking Method: , ,
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 4
Calories: 154.5
Dietary: Vegan, Vegetarian
Description
This Veggie Deluxe Spaghetti Sauce is a creative twist on traditional marinara, using mashed tofu to create a rich, meaty texture without the animal products. The sauce is loaded with aromatic herbs like basil and thyme, earthy sunflower seeds, and a colorful medley of carrots, broccoli, zucchini, and mushrooms. It offers a robust, savory flavor profile that stands up beautifully to hearty whole grain pasta. Perfect for weeknight dinners, this dish is quick to prepare and delivers a comforting, home-style experience. It's an excellent option for vegetarians, vegans, or anyone looking to incorporate more vegetables into their diet. Serve it hot over spaghetti or penne for a complete, satisfying meal that the whole family will enjoy.
Ingredients
  • 2 cup Tofu; mashed
  • 5 cup water; boiling
  • 3 tablespoon Olive oil
  • 1 medium Onion; chopped
  • 1 cup Carrots; thinly sliced
  • 1 cup Broccoli florets; cut into bite-size pieces
  • 1 cup Zucchini; sliced
  • 1 cup Mushrooms; sliced
  • 4 cloves Garlic; minced
  • 1 teaspoon Basil
  • 1 teaspoon Thyme
  • 1/2 teaspoon Oregano
  • 1/4 teaspoon Celery seed
  • 1/4 teaspoon Cloves, ground
  • 1/2 cup Sunflower seeds; coarsely ground
  • 2 tablespoon Tamari (not shoyu)
  • 1 lb Tomatoes; canned
  • 1/2 cup Tomato paste
  • 1 tablespoon Maple or rice syrup
Directions
  1. 1
    Bring a large pot of water to a boil. Drop the mashed tofu into the boiling water.
  2. 2
    Cook the tofu for 1 minute, then drain into a colander lined with a clean dishtowel.
  3. 3
    Run cold water over the tofu briefly to cool it, then twist the towel and press firmly to squeeze out excess water until the tofu has a firm, ground-beef-like texture.
  4. 4
    Heat the olive oil in a large, heavy kettle or Dutch oven over medium heat.
  5. 5
    Add the chopped onions, thinly sliced carrots, and broccoli florets. Stir-fry for about 5 minutes until slightly softened.
  6. 6
    Add the sliced zucchini, sliced mushrooms, minced garlic, basil, thyme, oregano, celery seed, and ground cloves.
  7. 7
    Stir for a couple of minutes to combine flavors, then cover the kettle and cook over medium heat until the vegetables are tender but still crisp, stirring occasionally.
  8. 8
    Add the pressed tofu, coarsely ground sunflower seeds, and tamari to the vegetables. Stir for 1 minute over medium heat.
  9. 9
    Stir in the canned tomatoes, tomato paste, and maple or rice syrup. Simmer uncovered for 2-3 minutes until the sauce thickens slightly.
  10. 10
    Serve the sauce hot over whole grain pasta.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 154.5kcal
% Daily Value *
Total Fat 11.6g18%
Saturated Fat 1.6g8%
Cholesterol 0.0mg0%
Sodium 62.2mg3%
Total Carbohydrate 12.5g5%
Dietary Fiber 3.7g15%
Sugars 4.9g
Protein 2.5g5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

For best texture, ensure the tofu is thoroughly pressed to remove moisture before adding it to the sauce.

You can substitute the sunflower seeds with ground walnuts or pine nuts for a different nutty flavor profile.

This sauce stores well in an airtight container in the refrigerator for up to 4 days or can be frozen for up to 3 months.

Adjust the amount of tamari to taste if you prefer a saltier or milder flavor.

Accompany with a big green salad for a complete meal.

Keywords: veggie sauce, tofu sauce, spaghetti sauce, vegan pasta, vegetarian main, mediterranean food, plant based, quick dinner, healthy pasta, garlic sauce, tomato sauce, broccoli recipe, zucchini dish, mushroom sauce, herb sauce, sunflower seeds, weeknight meal, family friendly, comfort food, high protein
Read it online: https://www.chefs-mate.com/recipe/veggie-deluxe-spaghetti-sauce/