Spaghetti Sauce with Peanuts and Sunflower Seeds

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Nutritional Info
  • Servings Per Recipe: 9
  • Amount Per Serving
  • Calories: 162.7
  • Total Fat: 9.1 g
  • Cholesterol: 0.0 mg
  • Sodium: 482.4 mg
  • Total Carbs: 16.6 g
  • Dietary Fiber: 4.9 g
  • Protein: 8.2 g

View full nutritional breakdown of Spaghetti Sauce with Peanuts and Sunflower Seeds calories by ingredient
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A thick high protein vegan sauce! A thick high protein vegan sauce!
Number of Servings: 9


    2 cups chopped onion
    1 teaspoon sugar
    2/3 cup raw sunflower seeds
    1/2 cup dry roasted peanuts
    1/4 cup soy grits (or soya granules)
    1 14 oz. can tomatoes (Italian style)
    1 8 oz. can tomato sauce
    1 6 oz. can tomato paste
    1 6 oz. can water (use tomato paste can to measure)
    2 cloves garlic, minced
    2 teaspoons Italian seasoning
    1/2 teaspoon salt
    1/4 teaspoon pepper
    1 bay leaf


1. Turn oven to 350.
2. Grind the peanuts and sunflower seeds to a meal either in the blender (may have to do it in 2 batches) or the food processor. Place in a baking pan, add the soy grits, and put in oven to toast, watch and stir occasionally for about 10 -15 minutes. It should look a little toasted. Remove pan from oven and turn off the oven.
3. Meanwhile chop onions. Spray a skillet with non-stick spray and add the onions. Sprinkle with the sugar. Place over medium high heat, stirring frequently with a spatula, and adding water as needed to keep from sticking and burning. Eventually the onions will start to brown. This may take 20-30 minutes. Remove from heat when light brown.
4. In a 2 quart pot combine the toasted seeds and nuts and browned onions. Add the canned tomatoes, tomato paste, water, garlic, Italian seasoning, salt, pepper, and bay leaf.
5. Cover and simmer over low heat for about 15 minutes, stirring occasionally. Remove bay leaf.
6. Serve over pasta, spaghetti squash, or stir fried zucchini. (My son likes to eat on toast like a Sloppy Joe)
7. Makes about nine 1/2 cup servings.
NOTE: If you want to use oil, you can fry the onions in 1 - 2 tablespoons oil until brown. Then add the minced garlic, and the ground peanuts & sunflower seeds and soy grits. Cook and stir over medium-low heat until thoroughly toasted - about 5 minutes or so. It's a little easier, but then you have to count the oil calories.

Number of Servings: 9

Recipe submitted by SparkPeople user ANTIOCHIA.

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