I just blended six vibrant vegetables into a silky Veggie Tomato Sauce that makes plain spaghetti look sad.

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I’m obsessed with this messy, bright sauce because it actually tastes like vegetables and not sadness. I love that Pasta Sauce With Vegetables still feels indulgent while being light, the kind that makes you finish the bowl.

Veggies For Pasta shine here, sweet carrot and punchy garlic hang together without being preachy. And the texture is satin-smooth, like it knows how to dress up plain pasta and make dinner interesting.

No bells, no hype. Just bold tomato flavor, a little herb kick, and that satisfying, slurpable mouthfeel I crave on weeknights.

Pure veggie joy. Worth every lazy spoonful, no regrets.

Ingredients

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Basically makes the sauce silky and helps stuff cook evenly.
Gives sweet, savory backbone and cozy onion flavor.
Adds garlicky punch and warm aroma you’ll love.
Bright tomato tang and natural sweetness, classic pasta base.
Carrot sneaks in sweetness and body, no one complains.
Red pepper brings fruity brightness and a pop of color.
Zucchini adds gentle texture and extra veggies without fuss.
Plus spinach wilts down for color, iron, and a leafy boost.
Broth thins everything slightly and lifts the overall flavor.
Tomato paste gives concentrated tomato depth and rich color.
Dried oregano adds that familiar herby, slightly peppery note.
Fresh basil says summer and freshness, simple and green.
Sea salt pulls flavors together, don’t skip it.
Black pepper gives subtle warmth and tiny spice bites.
Red pepper flakes add heat if you want some kick.
Nutritional yeast gives cheesy, savory depth while staying vegan.
Basically a splash of acid makes the sauce pop.
Maple or sugar tames sharp tomato acidity, keeps it balanced.

Ingredient Quantities

2 tbsp extra virgin olive oil

1 large yellow onion, roughly chopped

4 cloves garlic, smashed

4 cups ripe tomatoes, chopped (about 4 medium) or 1 28 oz can crushed tomatoes

1 large carrot, peeled and chopped

1 red bell pepper, seeded and chopped

1 medium zucchini, chopped

1 cup fresh spinach, packed (or kale, tough stems removed)

1 cup low sodium vegetable broth

1 tbsp tomato paste

2 tsp dried oregano

1 tsp dried basil or 1/4 cup fresh basil leaves, packed

1 tsp sea salt, adjust to taste

1/2 tsp freshly ground black pepper

1/4 tsp red pepper flakes, optional for heat

1 tbsp nutritional yeast, optional for cheesy depth

1 tsp lemon juice or apple cider vinegar, to brighten

1 tsp maple syrup or a pinch of sugar, optional to balance acidity

How to Make this

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1. Heat 2 tbsp extra virgin olive oil in a large saucepan over medium heat until shimmering. Add 1 large chopped yellow onion and cook until soft and starting to brown, about 6 to 8 minutes, stirring so it does not burn.

2. Add 4 smashed garlic cloves and cook 30 to 60 seconds until fragrant. Stir constantly so the garlic does not scorch.

3. Add 1 large peeled and chopped carrot, 1 red bell pepper seeded and chopped, and 1 medium chopped zucchini. Cook, stirring occasionally, about 6 to 8 minutes until vegetables start to soften.

4. Stir in 1 tbsp tomato paste and cook 1 minute to deepen the flavor. This step brings a rich, slightly caramelized note to the sauce.

5. Add your tomatoes: either 4 cups chopped ripe tomatoes or 1 28 oz can crushed tomatoes. Pour in 1 cup low sodium vegetable broth too. Stir to combine.

6. Toss in 1 cup packed fresh spinach (or kale with tough stems removed), 2 tsp dried oregano, and either 1 tsp dried basil or 1/4 cup packed fresh basil leaves. Add 1 tsp sea salt, 1/2 tsp freshly ground black pepper, and 1/4 tsp red pepper flakes if you want heat.

7. Bring the mixture to a simmer, reduce heat to low, cover partially, and let simmer gently for 15 to 20 minutes so the flavors meld and the vegetables are fully tender.

8. Remove from heat and let cool for a few minutes. Use an immersion blender to puree until smooth, or transfer in batches to a blender. If you like a chunkier sauce, pulse less. Be careful when blending hot liquids and vent the lid a bit.

9. Return sauce to the pan, stir in 1 tbsp nutritional yeast if using, 1 tsp lemon juice or apple cider vinegar to brighten, and 1 tsp maple syrup or a pinch of sugar to balance acidity. Taste and adjust salt, pepper, or red pepper flakes.

10. Reheat gently if needed, serve over your favorite pasta, and garnish with fresh basil if you have it. Leftovers keep in the fridge for 4 to 5 days or freeze for up to 3 months.

Equipment Needed

1. Large saucepan or deep skillet, preferably heavy-bottomed
2. Chef’s knife (sharp)
3. Cutting board
4. Wooden spoon or silicone spatula for stirring
5. Measuring spoons and 1 cup measure
6. Can opener (if using canned tomatoes)
7. Immersion blender or blender (for pureeing)
8. Ladle or serving spoon and heatproof bowl for cooling

FAQ

Q: Can I make this sauce ahead and freeze it?

A: Yes, totally. Let it cool, portion into airtight containers or freezer bags, and freeze up to 3 months. Thaw overnight in the fridge before reheating. It might lose a tiny bit of texture but the flavor stays great.

Q: Do I have to use fresh tomatoes or are canned ok?

A: Canned crushed tomatoes work perfectly and save time, especially in winter. If using fresh, choose ripe tomatoes and peel if you want a smoother sauce.

Q: How do I make the sauce smoother without a blender?

A: Cook the veggies longer until they break down, then mash with a potato masher or use a fork. For a very smooth finish, a handheld immersion blender is easiest.

Q: Can I skip the nutritional yeast and still get a rich flavor?

A: Yes. Nutritional yeast adds a cheesy note but skipping it is fine. You can boost umami with a splash of soy sauce or a few chopped sun dried tomatoes instead.

Q: How spicy is this and can I make it kid friendly?

A: It is mild by default. Leave out the red pepper flakes to make it kid friendly. You can always add a pinch when serving for adults.

Q: What pasta or uses work best with this sauce?

A: Works great with any pasta, whole wheat, gluten free, or even zoodles. Also great as a base for shakshuka style dishes, on roasted veggies, or as a pizza sauce.

Healthy Veggie Pasta Sauce (Vegan) Recipe Substitutions and Variations

Tomatoes (4 cups or 1 28 oz can crushed): Swap with 2 cups canned diced tomatoes plus 1 cup tomato sauce, or use 3 cups roasted cherry tomatoes for a sweeter, deeper flavor. If fresh aren’t available, 28 oz crushed works fine too.
Extra virgin olive oil (2 tbsp): Use avocado oil or light olive oil for higher smoke point, or 1 tbsp vegan butter for a richer mouthfeel if you want it more savory. You can also sauté in a splash of vegetable broth to cut oil altogether.
Spinach (1 cup): Substitute baby kale, chard, or collard greens (remove thick stems) — they need a little longer to wilt so add earlier. Frozen spinach works too, just thaw and squeeze out excess water.
Nutritional yeast (1 tbsp, optional): Use 1 tbsp finely ground toasted almonds or cashews for a nutty, cheesy hint, or 1/2 tsp onion powder plus 1/4 tsp salt for umami if you don’t have vegan cheesy stuff.

Pro Tips

1) Brown the onion a little more than you think. Let it get some deep color before adding garlic. It adds a natural sweetness and makes the sauce taste richer, just watch it so it doesnt burn.

2) If you want more depth, roast the bell pepper and carrots under the broiler or on a pan first. Charred bits give a smokey note that makes canned tomatoes taste homemade. Also drain canned tomatoes a bit if they seem too watery.

3) When blending, cool the sauce a few minutes and vent the blender lid. Hot splashes are nasty. For a chunkier sauce pulse; for silky use the immersion blender and dont overwork it.

4) Finish with acid and heat to make flavors pop. A small squeeze of lemon or splash of vinegar and a tiny pinch of sugar or maple syrup will balance tomato sharpness. Add red pepper flakes at the end to control the spice.

Healthy Veggie Pasta Sauce (Vegan) Recipe

Recipe by Toni Baldesera

0.0 from 0 votes

I just blended six vibrant vegetables into a silky Veggie Tomato Sauce that makes plain spaghetti look sad.

Servings

servings

Calories

133

kcal

Equipment: 1. Large saucepan or deep skillet, preferably heavy-bottomed
2. Chef’s knife (sharp)
3. Cutting board
4. Wooden spoon or silicone spatula for stirring
5. Measuring spoons and 1 cup measure
6. Can opener (if using canned tomatoes)
7. Immersion blender or blender (for pureeing)
8. Ladle or serving spoon and heatproof bowl for cooling

Ingredients

2 tbsp extra virgin olive oil
1 large yellow onion, roughly chopped
4 cloves garlic, smashed
4 cups ripe tomatoes, chopped (about 4 medium) or 1 28 oz can crushed tomatoes
1 large carrot, peeled and chopped
1 red bell pepper, seeded and chopped
1 medium zucchini, chopped
1 cup fresh spinach, packed (or kale, tough stems removed)
1 cup low sodium vegetable broth
1 tbsp tomato paste
2 tsp dried oregano
1 tsp dried basil or 1/4 cup fresh basil leaves, packed
1 tsp sea salt, adjust to taste
1/2 tsp freshly ground black pepper
1/4 tsp red pepper flakes, optional for heat
1 tbsp nutritional yeast, optional for cheesy depth
1 tsp lemon juice or apple cider vinegar, to brighten
1 tsp maple syrup or a pinch of sugar, optional to balance acidity

Directions

Heat 2 tbsp extra virgin olive oil in a large saucepan over medium heat until shimmering. Add 1 large chopped yellow onion and cook until soft and starting to brown, about 6 to 8 minutes, stirring so it does not burn.
Add 4 smashed garlic cloves and cook 30 to 60 seconds until fragrant. Stir constantly so the garlic does not scorch.
Add 1 large peeled and chopped carrot, 1 red bell pepper seeded and chopped, and 1 medium chopped zucchini. Cook, stirring occasionally, about 6 to 8 minutes until vegetables start to soften.
Stir in 1 tbsp tomato paste and cook 1 minute to deepen the flavor. This step brings a rich, slightly caramelized note to the sauce.
Add your tomatoes: either 4 cups chopped ripe tomatoes or 1 28 oz can crushed tomatoes. Pour in 1 cup low sodium vegetable broth too. Stir to combine.
Toss in 1 cup packed fresh spinach (or kale with tough stems removed), 2 tsp dried oregano, and either 1 tsp dried basil or 1/4 cup packed fresh basil leaves. Add 1 tsp sea salt, 1/2 tsp freshly ground black pepper, and 1/4 tsp red pepper flakes if you want heat.
Bring the mixture to a simmer, reduce heat to low, cover partially, and let simmer gently for 15 to 20 minutes so the flavors meld and the vegetables are fully tender.
Remove from heat and let cool for a few minutes. Use an immersion blender to puree until smooth, or transfer in batches to a blender. If you like a chunkier sauce, pulse less. Be careful when blending hot liquids and vent the lid a bit.
Return sauce to the pan, stir in 1 tbsp nutritional yeast if using, 1 tsp lemon juice or apple cider vinegar to brighten, and 1 tsp maple syrup or a pinch of sugar to balance acidity. Taste and adjust salt, pepper, or red pepper flakes.
Reheat gently if needed, serve over your favorite pasta, and garnish with fresh basil if you have it. Leftovers keep in the fridge for 4 to 5 days or freeze for up to 3 months.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.