Tvp Marinara
Tvp Marinara is a hearty, plant-based twist on classic marinara sauce, perfect for vegans, vegetarians, or anyone looking for a meat-free meal idea. This recipe transforms protein-packed textured vegetable protein (TVP) into a rich and flavorful tomato sauce bursting with aromatic onions, garlic, and Italian herbs like oregano and basil. Simmered with crushed tomatoes and a hint of red pepper flakes for a subtle kick, this savory sauce is both satisfying and versatile. Ready in just 35 minutes, it’s ideal for busy weeknights and pairs beautifully with pasta, layered in lasagna, or even spread over pizza. Garnished with fresh parsley or basil for a vibrant finish, this easy-to-make recipe ensures a wholesome and delicious dining experience.
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Recipe Information
Ingredients
- 1 cup Textured Vegetable Protein (TVP)
- 1 cup Hot water or vegetable broth
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 3 cloves Garlic, minced
- 28 ounces Canned crushed tomatoes
- 2 tablespoons Tomato paste
- 1 teaspoon Dried oregano
- 1 teaspoon Dried basil
- 0.5 teaspoon Crushed red pepper flakes (optional)
- 1 teaspoon Sugar
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
- 0.5 cup Water or vegetable broth (for sauce thinning, if needed)
- 2 tablespoons Fresh parsley or basil, chopped (for garnish)
Instructions
In a medium bowl, combine the TVP and hot water or vegetable broth. Stir, cover, and let it rehydrate for 5-10 minutes until soft. Set aside.
In a large saucepan or skillet, heat the olive oil over medium heat.
Add the chopped onion and cook until it turns translucent, about 5 minutes.
Stir in the minced garlic and cook for an additional 1-2 minutes, until fragrant.
Add the rehydrated TVP to the pan and stir to combine. Cook for 2-3 minutes to allow the TVP to absorb the flavors.
Pour in the canned crushed tomatoes and stir in the tomato paste, ensuring everything is evenly mixed.
Season the sauce with oregano, basil, red pepper flakes (if using), sugar, salt, and black pepper. Stir well to incorporate the spices.
Lower the heat to a gentle simmer and cook the sauce uncovered for 15-20 minutes, stirring occasionally to prevent sticking. Add water or vegetable broth if the sauce becomes too thick.
Taste and adjust the seasonings as needed.
Garnish with fresh parsley or basil just before serving. Serve hot over your favorite pasta, in lasagna, or as a pizza topping.
Nutrition Facts
Calories |
1226 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.7 g | 42% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2239 mg | 97% | |
| Total Carbohydrate | 130.1 g | 47% | |
| Dietary Fiber | 44.6 g | 159% | |
| Total Sugars | 53.8 g | ||
| Protein | 114.6 g | 229% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 609 mg | 47% | |
| Iron | 27.8 mg | 154% | |
| Potassium | 6918 mg | 147% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
