Super-veggie tomato sauce recipe

November 8, 12:45 AMSan Jose Healthy Food ExaminerSally Slemons

Previous Next

1 comment Print Email RSS Subscribe

Subscribe

Get alerts when there is a new article from the San Jose Healthy Food Examiner. Read Examiner.com's terms of use.

Email Address   Include other special offers from Examiner.com Terms of Use

Here's a lovely herby, basic tomato sauce that's full of veggies, low in fat, and relatively quick to make (there's a lot of chopping—unless you buy pre-chopped vegetables—but you don't have to simmer it forever).

Servings
Makes about four ¾-cup servings. Serving size, calories, and Weight Watchers points will depend on your use of optional proteins.

Super-veggie tomato sauce ingredients
2 t olive oil, divided use
1 medium onion, diced
1 clove garlic, diced
1 medium carrot, shredded on the second-smallest holes of a box grater
8 oz. white button mushrooms, sliced
½ T dried parsley leaves
Scant ½ t dried oregano leaves
Scant ½ t dried thyme leaves
1 16-oz. can chopped tomatoes
1 T tomato paste
2 T fresh basil, finely chopped (optional)
Salt

Optional:
1 small zucchini, shredded
4 servings Trader Joe's meatless meatballs
Or
About 1 lb Tofu cubes

To serve:
Parmesan cheese
4 2-oz servings of spaghetti, cooked according to package directions

Super-veggie tomato sauce recipe

Prep the vegetables as described. When you're about halfway through chopping, start heating a very large skillet over medium heat.

Add 1 t oil (or a light spray of oil from a Misto sprayer) to the skillet and let it heat up for a minute or two. Add the onions and shredded carrots, stir to combine, and leave to sweat until soft—about 7 minutes.

If you are using tofu, while the onions cook, slice the tofu block horizontally in thirds to make three thick slabs. Place the sliced tofu slabs in a single layer on a doubled kitchen towel, fold the kitchen towel over the top, and place something heavy on top to help wick the moisture out of the tofu.

When the onions are soft and sweet, push the onions and carrots to the outside edges of the pan leaving an open circle in the middle of the pan. Add the remaining 1 t oil (or a light spray of oil from a Misto sprayer) to the center of the skillet and let it heat up for a minute or two. Dump in the mushrooms and toss them in the heated oil. Let cook for 1-2 minutes, then toss to cook the other side. Sprinkle the dried herbs over the mushrooms—if you crunch up the leaves as you add them, it releases more flavor. After 1-2 minutes, toss the mushrooms again. When they look like they are just barely starting to cook on both sides, dump in the tomatoes and tomato paste. Add two healthy pinches of salt. Combine everything gently but completely.

If you are using shredded zucchini, add it now and stir gently to combine.

Start the pasta water now.

Cook the sauce over low heat for 20 minutes, stirring occasionally.

If you are using tofu, heat a medium skillet over medium-high heat, and add a light spray of olive oil (about ½ t). When the oil is hot, add the tofu and fry 2-3 minutes on each side until golden brown. Remove the tofu to a plate, stack, and slice into ½-inch cubes.

When the pasta water is boiling, add the pasta and stir well.

If you are using the meatless meatballs, microwave according to package directions, timing things so that the meatballs finish a couple of minutes before the pasta. Kirah (my vegetarian teenager) and I both like the taste of Trader Joe's meatless meatballs, but have found they fall apart if you cook them in the sauce as suggested on the package. Although they don't taste overly salty, they are very high in sodium (23 percent per serving), so I usually use a half-serving per person.

When the 20 minutes are up, remove the sauce from the heat, add the basil (optional), and stir well. Taste the sauce and add more of whatever you like. If using, add the meatless meatballs or tofu cubes and fold the sauce over them to keep them warm. Cover the skillet while you tend to the pasta.

To serve
Place one serving of pasta on each plate. Add one-fourth of the sauce, dividing the meatless meatballs or tofu cubes evenly so there is no fighting amongst your diners. Serve grated Parmesan cheese on the side, or, for a more glam plate of spaghetti, shave a few curls of Parmesan over each serving. Enjoy with a nice green salad with a bright vinegar-based dressing.

Salad suggestions:
Classic Cesar salad recipe
Kiwi, avocado, and pomegranate salad with pomegranate-horseradish vinaigrette recipe