Don’t let the name fool you—puttanesca is all about bold, beautiful flavors! This classic Italian sauce is a symphony of tangy, salty, and spicy notes that come together in one incredibly satisfying dish. My vegetarian version uses hearty textured soy protein (TVP) to create a rich, ‘meaty’ sauce that’s perfect for a weeknight dinner but special enough for company. Get ready to fall in love with this pantry-staple superstar!
Ingredients
• PREP: 15 minutes | COOK: 35 minutes | YIELD: 10 x ¾-cup servings
• 1¼ cups / 300 ml dried textured soy protein
• 1 1/8 cups / 241 ml boiling water or low-sodium, gluten-free vegetable broth
• 2 28-oz / 828 ml cans no-salt-added whole plum tomatoes, BPA-free
• 1 Tbsp / 15 ml extra virgin olive oil
• ½ onion, finely chopped
• 4 cloves garlic, minced
• 1 Tbsp / 15 ml tomato paste
• ¼ cup / 60 ml packed pitted kalamata olives, chopped
• 1 Tbsp / 15 ml capers, drained and rinsed
• ½ tsp / 2.5 ml dried Italian herbs
• ¼ tsp / 1.25 ml red pepper flakes
• Pinch sea salt and freshly ground black pepper
Instructions
1. Rehydrate the Protein: In a medium bowl, combine the textured soy protein with the boiling water or broth. Stir well and set aside for 5 minutes to rehydrate.
2. Prep the Tomatoes: Pour the whole plum tomatoes into a large bowl. Using your hands, crush and squish the tomatoes into rustic, bite-sized pieces.
3. Sauté Aromatics: Heat the olive oil in a Dutch oven or large pot over medium heat. Add the chopped onion and cook for about 3 minutes until soft and translucent. Stir in the minced garlic and cook for 1 more minute until fragrant.
4. Build the Sauce: Stir in the tomato paste until it’s well combined with the onions and garlic. Pour in the squished tomatoes, then add the chopped olives, capers, Italian herbs, red pepper flakes, and the rehydrated textured soy protein.
5. Simmer to Perfection: Stir everything to combine and increase the heat to bring the sauce to a vigorous simmer. Once simmering, reduce the heat to low, partially cover the pot, and let it gently simmer for about 30 minutes, stirring occasionally.
6. Season and Serve: After 30 minutes, taste the sauce and season with a pinch of salt and pepper, if needed. Serve hot over your favorite whole-grain pasta, quinoa, or steamed brown rice.
Nutritional Information
• Nutritional Value Per ServingCalories: 90 | Calories from Fat: 29 | Protein: 7 g | Carbs: 11 g | Total Fat: 3 g | Saturated Fat: 0.2 g | Trans Fat: 0 g | Fiber: 4 g | Sodium: 74 mg | Cholesterol: 0 mg
Pro Tips
• Textured soy protein is also known as TSP or TVP and is often found in the bulk or health food section of grocery stores.
• For a deeper flavor, add a splash of the olive or caper brine to the sauce along with the olives and capers.
• Don’t skip squishing the tomatoes by hand! This creates a rustic, varied texture that you can’t get from canned diced or crushed tomatoes.
• This sauce freezes beautifully. Let it cool completely, then store it in an airtight container in the freezer for up to 3 months for a quick future meal.
FAQ
Q: What can I use instead of textured soy protein (TVP)
A: If you don’t have TVP, you can substitute it with 1 cup of cooked brown or green lentils, a 15-oz can of rinsed and lightly mashed chickpeas, or 8 ounces of crumbled firm tofu or tempeh. Sauté the tofu or tempeh until golden before adding it to the sauce. Note that cooking times may vary slightly with these substitutions.
Q: Is traditional puttanesca sauce not vegetarian
A: Correct, traditional puttanesca sauce is not vegetarian because it contains anchovies, which provide a distinct salty, umami flavor. This recipe omits the anchovies and instead relies on the briny, savory notes of kalamata olives and capers to create that classic bold taste, making it completely vegetarian and vegan.
Q: Can I make this vegetarian puttanesca sauce ahead of time
A: Absolutely! This sauce is perfect for meal prep. You can store it in an airtight container in the refrigerator for up to 4 days. It also freezes beautifully. Simply let the sauce cool completely and freeze it for up to 3 months for a quick and delicious future meal.
