Quick Marinara

It’s easy to reap the benefits of soy with this tasty marinara sauce.

[quicklook-recipe prep_time=”15 min” cook_time=”30 min” serves=”9″ details=”” ]

[ingredients-list title=”Ingredients” serving_size=””]

  • 1 medium onion, chopped
  • 4 garlic cloves, minced
  • 1 tablespoon canola oil
  • 1/2 pound sliced fresh mushrooms
  • 1 can (28 ounces) Italian crushed tomatoes, undrained
  • 1 can (6 ounces) tomato paste
  • 1 tablespoon minced chives


  • 1 1/2 teaspoons Italian seasoning
  • 3/4 teaspoon salt
  • 1/8 teaspoon crushed red pepper flakes
  • 2 cups frozen vegetarian meat crumbles
  • Hot cooked pasta, optional


[step-list-wrapper title=”How to make it” time=”45 minutes”]
[step-item number=”1″ image_url=”” title=”” ]In a large saucepan coated with nonstick cooking spray, cook onion and garlic in oil for 2 minutes. Add mushrooms; cook 3-4 minutes longer or until vegetables are tender. [/step-item]

[step-item number=”2″ image_url=”” title=”” ] Stir in the tomatoes, tomato paste, chives, Italian seasoning, salt and red pepper flakes. Bring to a boil. Reduce heat; simmer, uncovered, for 15 minutes. Stir in vegetarian meat crumbles; cook for 3-5 minutes or until heated through. Serve over pasta if desired. [/step-item]


[nutrition-info calories=”106″ calories_fat=”” fat=”2g” sat_fat=”trace” choles=”trace” sodium=”XX” carbs=”15g” sugars=”” protein=”7g” fiber=”3g”]

Serving size: 1/2 cup sauce (calculated without pasta)
Diabetic exchanges: 2 vegetable, 1 lean meat


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Originally Published in Reader's Digest