Thrae's Veggie Spaghetti Sauce

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 124.5
  • Total Fat: 1.6 g
  • Cholesterol: 0.0 mg
  • Sodium: 736.5 mg
  • Total Carbs: 24.4 g
  • Dietary Fiber: 5.0 g
  • Protein: 4.2 g

View full nutritional breakdown of Thrae's Veggie Spaghetti Sauce calories by ingredient
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A veggie recipe that's high in fibre, low in fat, and tasty to boot. A veggie recipe that's high in fibre, low in fat, and tasty to boot.
Number of Servings: 8


    1 tsp olive oil
    1 medium zucchini, diced
    2 medium carrots, skinned and diced
    2 medium onions, diced
    5 large mushrooms, diced
    1 celery stalk, diced
    2 garlic cloves, minced
    2-28oz cans diced tomatoes, or fresh equivalent
    1-6oz can tomato paste
    1/2 cup dry red wine (optional)
    1 Tbsp worchestershire sauce (vegetarian or regular)
    1 Tbsp honey or sugar
    1 Tbsp dried oregano, or 3T fresh
    1 Tbsp paprika
    1 tsp ground nutmeg
    black pepper and/or red pepper flakes to taste


Heat olive oil in a large pot over medium heat. Add zucchini, carrots, onions, mushrooms, celery, and garlic, stirring frequently until softened.

Add canned tomatoes, including juice, tomato paste, red wine, worchestershire sauce, and honey. Bring to a boil, then reduce to a simmer for 20 minutes.

Add in oregano, paprika, nutmeg, and any additional spices. Continue simmering for about an hour.

If you prefer a chunky sauce, simmer another 10 minutes, then serve over whole wheat pasta.

If you prefer a smooth sauce, transfer in batches to a blender, being careful not to burn yourself. Once sauce is smooth, return to pot and simmer another 10 minutes or so.

Serve over whole wheat pasta, with extra pepper, red pepper flakes, and parmesan cheese, if desired. The pasta and cheese calories are not included in the calculation.

This sauce was originally intended to be served with "Thrae's Turkey Flax Meatballs". Try those, or add in some protein of your choosing. If using the meatballs, I recommend you add them in during the last 10 minutes of cooking or just after blending.

NOTE: Most of the sodium in this recipe comes from the canned tomatoes and paste. If you're watching your sodium intake, try making it with fresh tomatoes and/or reduced sodium brands. If using fresh, you might want to increase the cooking time by about 10 minutes.

Number of Servings: 8

Recipe submitted by SparkPeople user THRAESJA.

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