Vegetarian Pasta Sauce
This healthy meatless pasta sauce is an easy, delicious recipe.
* Ground vegetable protein creates a delicious low fat dinner
It the ideal for our Vegetable Lasagna recipe, which we will post soon. It is rich, hearty, and meaty using plant-textured protein. As a timesaver, we used a jar of organic marinara and enhanced it with fresh vegetables.
It is an easy, healthy meal. It is plant based, which yields less fat, almost no cholesterol, which makes it heart healthy and satisfying. The tomatoes contain the powerful antioxidants. In fact, the American Cancer Society reports that "People who have diets rich in tomatoes, which contain lycopene, appear in some studies to have a lower risk of certain types of cancer, especially cancers of the prostate, lung, and stomach. "
Serve with your favorite whole grain pasta or vegetable like squash. Great as leftovers or it can be frozen and used at a later date.
Pasta Sauce Recipe
Ingredients
2 16-oz. jars of Organic Muir Marinara or other brand
1 28-oz. can organic tomatoes 3 large carrots, ground 1 medium zucchini, shredded 1 cup eggplant, peeled and shredded 1 medium bell pepper chopped 12 oz. ground vegetable protein* 2 tbsp. maple syrup (optional) 3 tbsp. extra virgin olive oil 3 garlic cloves, crushed 1 large onion, chopped 1 tsp. oregano Dash of tarragon (about ⅛ tsp.) |
Instructions
In a large pan, (medium heat) heat oil. Add garlic, onions, and bell pepper. Cook until onions are clear. Add carrots, zucchini, and eggplant. Add tarragon. Mix well. Let simmer until colors become bright. Stir occasionally. Add meat substitute and mix. Add marinara, water, and oregano. Mix well. Bring to a simmer. Add maple syrup and stir. Let simmer for at least 30 minutes, stirring occasionally, or place in a Crock-Pot on high for long-term unattended simmering (1 or 2 hours). Serves 8. |
Benefit
- Good source of vitamins and minerals
- Full meal when served with whole grain
* See Healthy Ingredient Glossary for more information
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Daniel Diet
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