Step 1

Start by finely chopping 1 onion and mincing 3 cloves garlic.Add 2 cans (15 ounces each) whole peeled tomatoes to a mixing bowl. Rinse the cans with 1 cup water and add that, too.Chop the tomatoes with scissors, crush them with your hands, or blend them with an immersion blender.

Step 2

Heat 2 tablespoons extra virgin olive oil in a large skillet, add chopped onion and sauté on medium heat for 4 minutes, stirring often.Add minced garlic and ¼ teaspoon red pepper flakes and sauté for one more minute.

Step 3

Add the tomatoes and season with 1 teaspoon dried oregano, 1 teaspoon salt, and 2 twists black pepper.Simmer on medium heat for 15 to 20 minutes or until you reach your desired consistency. Tip: while the sauce simmers, you can cook 12 ounces/340 grams of spaghetti in salted boiling water.

Step 4

A minute before turning the heat off, stir in 10 leaves fresh basil, chopped.Taste and adjust for salt, and your marinara sauce is ready.

Step 5

Turn marinara sauce into a nutritious, high-protein, and satisfying meal by serving it with our tofu meatballs on spaghetti.See "serving suggestions" chapter linked below.