Vegan marinara sauce, pomodoro, pasta sauce, no oil, raw or cooked

Tomato sauce without oil, sugar or salt is almost impossible to find, but it’s fairly easy to make.  This sauce can be served chunky or blended smooth.  I also give a recipe below on how to make it raw. Besides being sos (sugar/oil/salt) free, it’s loaded with fresh vegetables and herbs and can be catered to your taste very easily.  

Whole food plant based tomato sauce (raw version recipe is below)

Exact amounts not given because you can make as much or as little of this as you like.

  • Large can of unsalted plum tomatoes or diced tomatoes.
  • 1 can tomato paste
  • Fresh or dried herbs of choice, oregano, garlic, thyme, parsley, onion, rosemary
  • Finely chopped vegetables of choice: green peas, carrots, celery, zucchini, eggplant
  • Finely chopped onion and minced garlic clove
  • 1 large steamed sweet potatoes, puréed with no skin
  • Water

In a large pot pour about 1 cup of water, minced garlic, finely chopped onion and herbs/seasoning of choice.  Sauté  on medium/high heat until the onions become translucent and soft.  Add water as needed so it doesn’t stick or burn, 2 tablespoons as a time so you dont have too much water and will continue to sauté.

Add all other ingredients and cook on medium low heat, covered, for about an hour.  

To speed up the process or to make a creamier sauce, blend all the ingredients and cook on medium low heat for 15 minutes.  

Use as you would any tomato sauce.  

I often make a big batch and freeze in silicone baking cups for later use.

Salt at the table if desired.

Raw version:  

Use fresh and sun dried tomatoes in place of the canned and paste.  Blend on high with other raw ingredients until smooth.  For a chunky sauce add the finely chopped veggies after blending the tomato and herbs.  Omit the eggplant as it needs to be prepared differently to be eaten raw.  Sweet potato or butternut squash can be eaten raw and small amounts work well in this sauce.

Optional ingredients:

For a vodka or creamier sauce add cashews or steamed white potatoes in when blending.

For a spicy sauce add cayenne pepper or hot sauce.

Roasted red peppers

Smoked paprika

Yellow squash and other summer squashes

Pumpkin and other winter squashes

For a sweeter sauce add Dates, soaked in hot water and blended.  Maple syrup will also work well.


I often add tomato sauce to my soups to give them more texture and flavor.  


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