Food, Lunch & Dinner, Recipe, Sauces & Dressings

Recipe: Easy Veggie Marinara Sauce (Oil Free)

When I first went plant-based, I ate a lot of whole wheat pasta with this simple marinara sauce. I still enjoy pasta from time to time, and also adore this sauce over veggies, quinoa, or rice!

Easy Veggie Marinara Sauce (Oil Free)


  • 1 can (794 g / 28 oz) diced tomatoes with liquid (or 2.5 cups freshly diced tomatoes + 1 cup water)
  • 1 can (156 ml / 5.5 fl oz) tomato paste (or 2/3 cup)
  • 1/2 diced onion
  • 1/2 diced red pepper
  • 1/2 diced green pepper
  • 2 tsp garlic powder
  • 2 tsp onion powder
  • 1 tbsp Italian seasoning (or 1.5 tsp basil, 1.5 tsp oregano)
  • 1/4 tsp black pepper and/or crushed red pepper flakes
  • optional: 1/2 tsp date syrup (or maple syrup-see note)


  1. Mix all ingredients over medium-high heat on the stovetop for 5-10 minutes. The consistency will be quite thick; it will thin slightly as it simmers.
  2. Reduce heat to medium-low, cover, and allow to simmer for 15-20 minutes (stirring occasionally).
  3. Enjoy on top of your favourite pasta, grain, potatoes, or vegetables!


  • We like our veggies to be slightly crisp. If you prefer a softer texture, you can cook the onion and peppers for a few minutes first, before adding the remaining ingredients.
  • Sugar is often used in tomato-based sauces to balance the acidity. We don’t use any sweetener in our sauce, but you can add date syrup (or maple syrup) 1/2 tsp at a time to achieve desired flavour.

© 2020 Plant Fit Meg

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