Hearty Meatless Marinara

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This recipe was inspired by this test-kitchen article in Cooks Illustrated magazine, in which they tested all manners of plant-based ground beef alternatives for marinara sauce including nuts, lentils, bulgar, mushrooms, beans, eggplant, and cauliflower. Mushrooms and chickpeas came out as clear winners for texture and flavor. This is my interpretation of their findings.

This recipe made a chunky, flavorful, delicious marinara that would be excellent on roasted eggplant, zucchini, or spaghetti squash, spiralized veggie “noodles”, polenta, or lentil pasta, and would pair beautifully with veggie sausage, pine nuts, or plant-based ricotta. See the meal suggestions at the bottom of this post.

This also was fairly quick to make, because of using the food processor to chop everything. I barely had to use a knife.

Hearty Meatless Marinara

Veggies | Fat
Prep Time: 20 minutes
Cook Time: 30 minutes
Recipe From: Katie’s Conscious Kitchen

Ingredients

Veggies

  • 10 oz raw mushrooms
  • 1 medium onion
  • 1 28-oz can crushed tomatoes

Protein

  • 9 oz cooked chickpeas about one 15-oz can, drained and rinsed

Fat

  • 1/4 cup olive oil 2 oz

Condiments & Spices

  • 2 cups vegetable broth
  • 4-5 garlic cloves
  • 1.5 tsp dried oregano
  • Dash of red pepper flakes according to heat preference
  • 1/4 cup tomato paste
  • dried Italian herbs to taste

Instructions

  • Dice mushrooms, or pulse in a food processor to get small-ish chunks.
  • Heat the oil in a heavy bottomed pan over medium heat.
  • Add mushrooms and a pinch of salt and cook until moisture has evaporated and they are well-browned.
  • Meanwhile, chop the onion the same way by pulsing in food processor.
  • Add onion to the pot with the mushrooms and continue to cook on medium-high heat.
  • Add tomato paste, garlic, oregano, and pepper flakes, and cook, stirring constantly, until fragrant and a deep-rust color, about 1 minute.
  • Add in tomatoes and broth and bring to a simmer.
  • Reduce to low heat and simmer for 5 minutes.
  • While the sauce simmers, pulse chickpeas in the food processor a few times until chopped into small pieces. Not too fine, you want the chunky texture! This isn’t hummus!
  • Rinse the chickpeas in a strainer after chopping to remove as much starchiness as possible.
  • Add the chickpeas the sauce and simmer until has thickened, about 15-20 minutes.
  • Add Italian herbs, salt, and pepper, to taste.
  • Store in the refrigerator for up to a week, or freeze in jars or tupperware containers.
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