Oil-Free Vegan Spaghetti Sauce is a great way to add some extra protein and vegetables to your pasta night. Filled with classic tomato sauce flavors, this is an easy weeknight pasta dish that takes only 25 minutes.
I'm going to be honest: spaghetti sauce isn't my favorite food. I like eating pasta with tomato sauce, but I don't love an overwhelming amount of sauce. Call me crazy.
That said, this vegan spaghetti sauce has a few additions that make it a delicious and nutritious sauce for tomato sauce lovers and crazy people like me.
I've taken a traditional pasta sauce recipe and added some veggies - mushrooms, and some protein rich tempeh. Mushrooms and tempeh add some extra bulk to the sauce, turning it from a nutritionally basic recipe to a well-balanced meal!
Why I love this Vegan Spaghetti Sauce
- Dietary needs - this recipe is dairy-free, plant-based, oil-free, gluten-free, and sugar-free
- Nutrient dense - with a high protein content and hidden veggies this plant-based garlic mushroom red sauce is super healthy
- Weeknight meal - this sauce comes together in just 25 minutes, whip up some pasta and you've got a quick and easy weeknight meal
Ingredient Notes & Substitutions
- White Onion: I like white onion for this dish, but you can also use a yellow or red onion.
- Garlic: this recipe calls for an entire head of garlic - this may seem like a lot but it really gives the sauce good flavor, so go hard with the garlic!
- Diced Tomatoes: To make this recipe super prep-friendly I offer an option to use canned tomatoes. Be sure to buy tomatoes that don't have added sugar or preservatives. You can also use fresh diced tomatoes.
- Tomato Paste: I used tomato paste for intense tomato flavor.
- Mushrooms: I like to buy pre-sliced mushrooms to save on prep time. I used white mushrooms for the dish, but cremini mushrooms would give a great flavor
- Herbs & Spices: onion powder, garlic powder, dried oregano, dried basil, dried thyme, salt and pepper - classic red sauce spices
- Tempeh: Tempeh is made from fermented soy beans - not only is it gut friendly, it's also high in protein. Head over to the vegan section of the grocery store to pick up a package.
How to Make Oil-Free Vegan Spaghetti Sauce
Step 1. Add the onion to a pan and sauté 4-5 minutes, until it turns soft and translucent. Add a splash of water if the onion starts to stick.
Step 2. Add the garlic and cook 30 seconds.
Step 3. Add the tomatoes, mushrooms, and spices to the pan. Bring to a boil then simmer 10 minutes.
Step 4. When the sauce has thickened add the tempeh. Cook 3-5 minutes more until the tempeh is warm.
Step 5. Serve with your favorite pasta and enjoy!
Recipe Prayer
Thank you God for this meal. Watch over us as we eat. Amen.
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📖 Recipe
Oil-Free Vegan Spaghetti Sauce
Ingredients
- 1 Medium White Onion diced
- 1 Head Garlic minced
- 1 28 Ounce Can Diced Tomatoes OR 2 Pound Diced Fresh Roma Tomatoes optionally peeled
- 8 Ounces Sliced Mushrooms
- 3 Tablespoons Tomato Paste
- 1 Tablespoon Onion Powder
- 1 Tablespoon Garlic Powder
- 1 Teaspoon Dried Oregano
- 1 Teaspoon Dried Basil
- ½ Teaspoon Dried Thyme
- 1 Teaspoon Salt
- ¼ Teaspoon Black Pepper
- 1 8 Ounce Block Tempeh crumbled
Instructions
- Add the onion to a pan and sauté 4-5 minutes, until it turns soft and translucent. Add a splash of water if the onion starts to stick.
- Add the garlic and cook 30 seconds.
- Add the tomatoes, mushrooms, and spices to the pan. Bring to a boil then simmer 10 minutes.
- When the sauce has thickened add the tempeh. Cook 3-5 minutes more until the tempeh is warm.
- Serve with your favorite pasta and enjoy!
Video
Nutrition
Nutrition information is an estimate.
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