There are so many recipes for spaghetti sauce, but a good many of them rely on ground beef for flavor. This recipe calls on a variety of spices to complement the tomato sauce. It's a filling but low-fat meal.
Vegan Spaghetti Sauce
- 1/2 to 1 12-ounce bag Boca Meatless Ground Crumbles
- 1 teaspoon olive oil
- 1 onion, diced
- 2 to 4 cloves garlic, minced
- 1 14-ounce can diced tomatoes
- 2 8-ounce cans tomato sauce
- 1 6-ounce can tomato paste
- 2 and 1/2 cups water
- 2 teaspoons oregano
- 3 bay leaves
- 1/2 teaspoon garlic salt
- 1/2 teaspoon sweet basil
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1/4 teaspoon marjoram
- 1/4 teaspoon thyme
- 1/4 teaspoon rosemary
- Optional: 1/2 cup of mushrooms, fresh or canned; 1/4 cup of diced green pepper
- 2 12-ounce boxes whole wheat spaghetti
Directions:
- In a skillet, place the olive oil and Boca crumbles and cook over low heat. Add onions and garlic. Continue cooking, stirring occasionally, until crumbles are heated through and onion is clear.
- Add diced tomatoes, tomato sauce, tomato paste, and water. Stir until sauce is of an even consistency. Add the remaining ingredients (including optional vegetables if desired), except for the spaghetti, and simmer over low heat for anywhere from half an hour to two hours. (Salt and pepper can be adjusted to taste.) The longer the sauce cooks, the more the flavors will blend, but it can be eaten earlier if the family can't wait! Remove bay leaves before serving.
- 10 to 15 minutes before serving, place a large pot of water on the stove to boil and cook spaghetti according to directions on the package. Drain pasta when cooked al dente. Pour sauce over noodles and serve while hot. (Non-vegan vegetarians can eat this sauce with Parmesan or Romano cheese.)
Vegan Spaghetti Good Enough on Its Own, But Better with Side Dishes
This recipe serves six to eight people, but leftovers freeze well for individual meals.
While the spaghetti is good enough to eat on its own, it's even better with a simple garden salad composed of romaine lettuce, cherry tomatoes, and Italian dressing. For those adventurous garlic eaters, roasted garlic in olive oil spread on French bread also goes well with the meal.
Filling but Low-Fat
Pasta is often filling, and whole wheat, whole grain pasta is loaded with fiber. Because low-fat Boca crumbles are used in the recipe and only one teaspoon of olive oil, the recipe is low-fat. So while one might feel guilty eating pasta, she can feel better knowing there's little fat. And cooked tomatoes are high in antioxidants, so diners can feel good about eating this meal. Enjoy!
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Cynthia Jones-Shoeman - Cynthia (“Cindy”) Jones-Shoeman earned her MA in English from Colorado State University in 2007; her thesis was "Toni ...
