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    Home » Sauces » Vegetarian Pasta Sauce

    Vegetarian Pasta Sauce

    Published: Oct 30, 2019 · Modified: Jan 15, 2023 by Sula · This post may contain affiliate links · 4 Comments

    Jump to Recipe

    No meat should not mean no taste

    When I started to move toward more plant-based meals, I knew pasta sauce would be an issue. Who doesn’t love a big old plate of spaghetti? Wonderful stuff. But vegetarian pasta sauce? Hmm. At a restaurant this typically means just a tomato (marinara) sauce to coat your noodles. Tastes great, but that’s a meal of 100% simple carbs. That will not satisfy an appetite, unless you’re training for the Iron Man.

    What goes into this Vegetarian Pasta Sauce

    I wanted a better solution. My sauce had to be tomato-based, it needed protein and I really wanted veggies in there.

    Veggies. . . very important

    I experimented with different combos and found there are lots of veggies that taste good in tomato sauce. Broccoli, for instance. Yes, broccoli. I use it frequently.

    But for me, the best is sweet potato.

    You know how some people recommend putting sugar in tomato sauce? It helps to counter-act the acidity of the tomatoes. The same thing is accomplished with the natural sugars in sweet potatoes.

    Vegetarian Pasta Sauce

    By adding fresh spinach and tomatoes, I feel like I’ve created a (Announcer’s voice) “Superfood Pasta Sauce!!”

    Beans provide the protein

    As for protein, this recipe calls for cannellini beans, which are so neutral in taste and smooth in texture they’re hardly noticeable amongst the veggie goodness.

    Tomato sauce or diced - either works in Vegetarian Pasta Sauce

    There are options for the tomato base. I always have canned diced tomatoes on hand, so that’s what I typically grab to make this sauce. However, while the beans and sweet potato help thicken the sauce, it still tends to be watery. With noodles that usually is not a problem; the noodles will soak up some of the sauce.

    But this time I was using zoodles, left over from my last zoodle bowl, and to keep it low carb. Zoodles aren’t going to absorb any liquid; in fact they’re going to release some of their own. So I used tomato sauce as the base, as it is a thicker “starting point.” Still loved it. It provides a texture much closer to traditional pasta sauce, so use this at first and then experiment from there. Keep in mind that beans thicken a sauce, and the first cooking step helps break them down a little. In addition, you can always just smash in a few at the end as desired.

    • beans and onion
    • Vegetarian Pasta Sauce
    • Vegetarian Pasta Sauce
    • Vegetarian Pasta Sauce
    Vegetarian Pasta Sauce

    The vegetables can be customized to whatever you have on hand, making this the perfect “I don’t have anything planned for dinner” dinner.

    Pin for Vegetarian Pasta Sauce

    Note to carnivores: You’ll be so busy enjoying the veggies you won’t even notice the absence of meat!

    Vegetarian Pasta Sauce
    5 from 1 vote
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    Vegetarian Pasta Sauce

    Practically a superfood!
    Prep Time15 mins
    Cook Time20 mins
    Total Time35 mins
    Course: Main Course
    Cuisine: Italian
    Servings: 3
    Calories: 343kcal
    Author: Sula

    Ingredients

    • 2 TB olive oil
    • 14 oz can tomato sauce
    • ¼ cup water
    • 14 oz can cannellini beans rinsed and drained
    • 1 medium sweet potato peeled and sliced
    • 1 broccoli crown in florets
    • 1 Roma tomato cubed
    • 2 cups fresh spinach
    • 1 small onion chopped
    • 1 garlic clove minced
    • 2 teaspoon Italian seasoning

    Instructions

    • Place peeled and sliced sweet potato in a microwave-safe bowl with water. Microwave, covered, 3-4 minutes until just starting to soften. Cut slices into bite-sized cubes.
    • Heat large saucepan on medium heat, add oil. Add the onions and beans. Cook, stirring, for 5-7 minutes, until onion and beans are just starting to brown. Add sweet potato, then garlic and cook for 30 seconds.
    • Add chopped tomato and broccoli and pour in the tomato sauce and water.
    • Add Italian seasoning and stir. Allow sauce to come to a boil and reduce heat to simmer. Simmer for 8-10 minutes, or until broccoli is crisp-tender. Turn off heat, add spinach and stir. The spinach will wilt in 30-60 seconds.
    • Serve alone or with pasta/zoodles.

    Nutrition

    Calories: 343kcal | Carbohydrates: 56g | Protein: 17g | Fat: 11g | Saturated Fat: 1g | Sodium: 1088mg | Potassium: 1454mg | Fiber: 17g | Sugar: 13g | Vitamin A: 10051IU | Vitamin C: 203mg | Calcium: 252mg | Iron: 7mg

    Nutrition values are estimates only, using online calculators. Please verify using your own data.

    Love pasta? Check out these ideas:

    • Chicken with sun-dried tomato sauce
    • Easy weeknight pasta
    • Caprese pasta salad
    • Green pasta sauce
    « Queso Dip
    Lemurs in Madagascar »

    Filed Under: Sauces, Vegetarian Tagged With: meals, Plant Based, Vegan, Vegetarian

    Reader Interactions

    Comments

    1. Big Trouble

      July 28, 2020 at 1:28 pm

      5 stars
      I just realized you could call this VEGAN pasta sauce! How awesome! Or should I say sauce-ome!

      Reply
      • Sula

        July 29, 2020 at 5:53 am

        Well, we could always go with awesome sauce!

        Reply
    2. Big Trouble

      October 31, 2019 at 1:19 pm

      Great idea with the zoodles, Sula! How healthy and animal-friendly!

      Reply
      • Sula

        October 31, 2019 at 1:39 pm

        yes, and really good! I crave this meal sometimes.....

        Reply

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