Try this hearty sauce served over rice, spaghetti, spaghetti squash, or noodles.

Serving Size: 1/2 cup

Yield: 8 servings

Ingredients:

• 8 ounces tempeh, broken into chunks
• 1 1/2 tablespoons olive oil
• 5 cloves garlic, minced
• 1 medium yellow onion, finely chopped
• 2 carrots, peeled and finely chopped
• 2 cups cremini mushrooms, sliced
• 2 ¼ teaspoon dried basil
• 1 teaspoon dried oregano
• 6 ounces canned tomato paste
• 1 cup low-sodium vegetable broth
• 28 ounce canned crushed tomatoes
• ½ cup flat-leaf (Italian) parsley, chopped or 3 tablespoons dried parsley
• ¼ cup fresh basil, chopped
• Salt and pepper

 

 

Directions:

1. In a food processor with metal blade, pulse tempeh to a texture similar to ground beef.
2. In a large saucepan, heat the oil over medium heat. Add tempeh, and cook, stirring often, until lightly browned, about 5 minutes.
3. Add the garlic, onion, carrots, mushrooms, dried basil, oregano, and salt and pepper to taste. Cover and cook, stirring often, for 5 minutes. Stir in the tomato paste, cook, stirring often, for 1 minute. Add broth and cook, stirring often, for 5 minutes.
4. Add tomatoes and simmer, uncovered, over medium-low heat, for 20 minutes. Stir in parsley and fresh basil. Enjoy over pasta, rice, potatoes, or squash.

Nutrition Information / Amount per serving:

Calories– 152    Total fat– 4.9 g    Saturated fat– 0.7 g    Cholesterol– 0 mg

Protein– 9.6 g    Dietary fiber– 5.6 g    Sodium– 416 mg    Total Carbs– 18.7 g

For delicious recipes, nutrition tips, and to find cooking and nutrition classes, go to the Kendall Reagan Nutrition Center website. More great info is also available at the College of Health and Human Sciences Pinterest board.