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Spicy Vegan Meat Sauce

recipe Oct 08, 2021

Are you a vegetarian  and craving some  deliicious pasta   with meat sauce?

Maybe not but it is beyond  delicious and ... Healthy.

The spicy sauce gets the crumble texture  from cauliflower ( my favorite) and walnuts.

Don't be turned off  by the long ingredient list ,  iit is  absolutely worth itI  

I  even love  the extra sauce as a dip for  veggies or  on top of crackers. 

The best part  it is warm and comforting  but not heavy and you feel great after eating it.

Strat  wth a chunky  pasta so it grabs the sauce.  Piictured here is Banza cavatappi.

Then you make the sauce.


1   head  of cauliflower

4 tablespoons nutritional yeast

1 cup walnuts

2 tablespoons   liquid aminos

2 teaspoons balsamic  vinegar

3/4 teaspoon garlic  powder

3/4 teaspoon onion powder

1  dash liquid smoke

2 teaspoons olive oil

4  shallots, diced

4 garlic clove, minced

1  cup red wine

14 ounce can fire-roasted diced tomatoes

28 ounce can plum tomato sauce

1 tablespoon raw honey

1 /2 teaspoon oregano

1/2 teaspoon basil

1/4-1/2 teaspoon red pepper flakes

salt and pepper

1/4 cup chopped fresh parsley or basil  or nutritional yeast as a garnish.



1.  Preheat oven to 375 degrees.  Prepare a  baking sheet wiith parchment paper

2. Place cauliflower, nutritional yeast, walnuts, balsamic vinegar, liquid  aminos, liquid smoke garlic powder and onion powder in a food processor. Pulse into crumbles.

3.  Spread on lined baking sheet and bake for 1/2 hour, until looks crispy.

4.   Place diced  shallots   in a  medium pot with the olive oil and cook over medium heat until softened. Add  the garlic and  saute  for 1 minute.

5. Add the wine  and cook over high heat until it reduces.

6.  Add the rest of the ingredients, except the fresh herb garnish.  Bring to a boil  then cover and lower heat. Cook for 1/2 hour to thicken and for flavors to meld.

7.  Add in vegan crumbles, spoon over pasta and top with fresh herbs or more nutritional yeast.


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