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.

Nutriscore Rating: 84/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

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)

Directions

Step 1

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.

Step 2

In a large saucepan or skillet, heat the olive oil over medium heat.

Step 3

Add the chopped onion and cook until it turns translucent, about 5 minutes.

Step 4

Stir in the minced garlic and cook for an additional 1-2 minutes, until fragrant.

Step 5

Add the rehydrated TVP to the pan and stir to combine. Cook for 2-3 minutes to allow the TVP to absorb the flavors.

Step 6

Pour in the canned crushed tomatoes and stir in the tomato paste, ensuring everything is evenly mixed.

Step 7

Season the sauce with oregano, basil, red pepper flakes (if using), sugar, salt, and black pepper. Stir well to incorporate the spices.

Step 8

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.

Step 9

Taste and adjust the seasonings as needed.

Step 10

Garnish with fresh parsley or basil just before serving. Serve hot over your favorite pasta, in lasagna, or as a pizza topping.

Nutrition Facts

Serving size	1547.9 grams (1547.9g)

Amount per serving	% Daily Value*
Calories	1226

Total Fat 32.70g	42%
Saturated Fat 4.80g	24%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 2239mg	97%
Total Carbohydrate 130.10g	47%
Dietary Fiber 44.60g	159%
Total Sugars 53.80g
Protein 114.60g	229%

Vitamin D 0IU	0%
Calcium 609mg	47%
Iron 28mg	154%
Potassium 6918mg	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.

Source of Calories

Fat: 23.1%

Protein: 36.0%

Carbs: 40.9%