Veggie Deluxe Spaghetti Sauce
Chunky veggie spaghetti sauce with pressed tofu, broccoli, zucchini, mushrooms, carrots, and sunflower seeds in a tomato-herb base. Meaty texture, fully plant-based.
YIELD
4 servingsPREP
10 minCOOK
15 minREADY
30 minThis isn’t your jar-off-the-shelf pasta sauce.
The tofu gets boiled, pressed, and crumbled into a texture that genuinely mimics ground beef. Toss that into a pan with broccoli, zucchini, mushrooms, carrots, and onions stir-fried until just tender, and you’ve got a sauce loaded with vegetables that actually have some crunch left in them.
Basil, thyme, oregano, and a pinch of ground cloves give it that slow-simmered Italian aroma, while ground sunflower seeds add a nutty richness you won’t expect but definitely won’t forget.
Tomatoes and tomato paste tie everything together into a thick, chunky sauce that clings to whole grain pasta.
Chef Tips
- Press the tofu thoroughly after boiling. The drier it gets, the more it mimics ground meat texture.
- Keep the vegetables crisp-tender. Overcooked broccoli and zucchini turn mushy and lose their bite in the sauce.
- Ground sunflower seeds thicken the sauce and add protein. Don’t skip them.
- Serve over whole grain spaghetti with a big green salad on the side for a complete meal.
Ingredients
Directions
Drop the tofu into the boiling water.
Bring the water back to a boil and cook for 1 minute.
Drain the tofu into a colander that has been lined with a clean dishtowel.
Run cold water over the tofu to cool it off for easier handling.
Twist the dishotwel and press the tofu to squeezeout the excess water.
When the tofu has been adequately pressed, it shoul dhave a firm, ground-beef-like texture.
Heat the oil in a large, heavy kettle.
Add th eonions, carrots, and broccoli.
Stir-fry for about 5 minutes.
Add the zucchini, mushrooms, garlic, herbs, and spices.
Stir for a couple of minutes, then cover the kettle and cook over medium heat until teh vegetables are tender, but still crisp.
Stir occasionally.
Add the pressed tofu, sunflower seeds and tamari.
Stir for a minute over medium heat.
Add the remaining ingredients and simmer for 2 to 3 minutes.
Serve this sauce over whole grain pasta, acompanied by a big green salad.
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