Classic Italian Tomato Marinara Sauce (Oil-Free Dairy-Free)
Classic Italian Tomato Marinara Sauce should be a staple in any kitchen. This vegan and whole food plant-based version is oil-free and dairy-free, making it a heart-healthy option that retains all the robust flavors of traditional marinara. Perfect for pasta, pizzas, and a variety of other dishes, this sauce is quick to
Post Date: August 02, 2024
Posted by: Donna SpencerThis post may contain affiliate links. Read my full disclosure here.
prepare and packed with nutrients.
Adding a natural sweetener like maple syrup or agave nectar is a crucial step to helps to balance the natural acidity of the tomatoes, enhancing the overall flavor profile of the sauce.
Tomato Sauce vs Tomato Puree
You will notice this recipe used both tomato sauce and tomato puree. Basically tomato puree is a thicker, more concentrated form of tomatoes with minimal seasoning, while tomato sauce is a more diluted, seasoned mixture ready for use in various recipes.
Tomato puree is made by cooking tomatoes briefly and then straining them to remove seeds and skins. The resulting product is a smooth, thick liquid. It is thicker than tomato sauce but not as thick as tomato paste. Typically contains only tomatoes and sometimes a bit of salt. It has a concentrated tomato flavor without additional seasonings or herbs.
Tomato puree is often used as a base for soups, stews, and other sauces. Its thick consistency and concentrated flavor make it versatile for various recipes that require a robust tomato presence.
Tomato sauce is made by cooking tomatoes for a longer period, often with added ingredients such as onions, garlic, herbs, and spices. It is then blended to achieve a smooth consistency. It is thinner than tomato puree due to the addition of other ingredients and sometimes water or broth. Besides tomatoes, it includes seasonings and sometimes additional vegetables. This results in a more complex flavor profile.
Tomato sauce is ready to use and often used directly on pasta, pizza, and in dishes like lasagna or casseroles. It serves as a flavor component in its own right rather than just a base.
In my mother’s kitchen (her given name was “Pasqualina” but changed at the age of 5 to “Kathleen” by her older sister when registering her for school in 1931 as they wouldn’t accept her given name. Later in her life she became known as “Kay”) we always used puree to make Sunday sauce following the recipe below. While I don’t see sugar listed, I remember her adding a heaping tablespoon to it. I have adapted it through the years and the version in this post is what I use today, but my sisters still use Mom’s original version.
Health Benefits
This oil-free, dairy-free marinara sauce is an excellent choice for a healthy diet. Tomatoes are rich in antioxidants like lycopene, which has been linked to reduced risks of chronic diseases. Garlic and onions offer anti-inflammatory properties and are known to boost the immune system. By omitting oil, the sauce is lower in calories and free from unhealthy fats, making it heart-friendly. Additionally, using a natural sweetener like maple syrup or agave nectar helps to avoid refined sugars, maintaining the sauce’s nutritional integrity.
Quick and Convenient
One of the standout features of this marinara sauce is how quickly it can be made. With a prep time of about 10 minutes and a cooking time of 20-30 minutes, you can have a delicious, homemade sauce ready in under an hour. This time is essential for letting the flavors meld together beautifully. Its quick preparation makes it a perfect choice for busy weeknights when you need a nutritious meal without spending too much time in the kitchen.
I must mention that taking a slower approach and simmering this sauce for an hour or more will further soften the acidity of the tomatoes and allow the herbs to fully infuse the sauce. I’ve been known to let it simmer for two hours or more to truly develop the flavors and let the cooking process work its magic. As the liquid evaporates, the sauce naturally reduces and thickens, enhancing its rich texture and taste.
Classic Italian Tomato Marinara Sauce, in its oil-free and dairy-free form, is a versatile and healthful addition to any vegan and whole food plant-based diet. Its quick preparation, balanced flavor, and nutritional benefits make it an ideal choice for anyone looking to enjoy delicious and wholesome meals.
Grocery List
Produce
–
Pantry
crushed tomatoes
tomato sauce
tomato puree
tomato paste
agave
garlic granules
onion granules
Italian herb dried mix
Misc
salt
pepper
Add-Ins and Substitutions
If you can’t find tomato puree in the 28 ounce size, use the closest size you can find. I am now living in Austin, TX and the largest size I can find is a 16 ounce glass bottle size on the International Food aisle.
If you can not find any Tomato Puree here are two good options: 1) purchase a good can of San Marzano tomatoes and blend in high speed blending until smooth or 2) use a second can of tomato sauce and a second can of tomato paste.
Storing
Best if used within 4 days. After 4 days freeze for up to 3 months.
This is a great recipe for batch cooking as it makes 10 cups or 2.5 quarts. It freezes really well making weeknight meals even quicker.
Nutrition 411
Tomatoes are low in carbs. The carb content consists mainly of simple sugars and insoluble fibers. These fruits are mostly made up of water. They are a good source of several vitamins and minerals, such as vitamin C, potassium, vitamin K, and folate. The lycopene in tomatoes is one of the most abundant plant compounds in tomatoes. It’s found in the highest concentrations in tomato products, such as ketchup, juice, paste, and sauce. Studies show that tomatoes and tomato products may reduce your risk of heart disease and several cancers. This fruit is also beneficial for skin health, as it may protect against sunburns. (Trusted source.)
Classic Italian Tomato Marinara Sauce (Oil-Free Dairy-Free)
Equipment
- Dutch Oven
Ingredients
- 1 – 28 ounce can Crushed Tomatoes no salt added
- 1 – 28 ounce can Tomato Sauce no salt added
- 1 – 28 ounce can Tomato Puree no salt added. (see Notes)
- 1 – 5 ounce can Tomato Paste
- 2 tablespoons date paste or agave or to taste
- 1 tablespoon dried Italian Herb seasoning mix or 1 teaspoon each of dried oregano, dried basil and dried thyme
- 1 teaspoon garlic granules or to taste
- 1⅓ teaspoon onion granules
- 1 teaspoon salt or to taste
- ½ teaspoon ground pepper or to taste
- 1 pinch red pepper flakes optional and to taste
Instructions
- In a Dutch oven* or large pot over medium high heat pour in crushed tomatoes, tomato sauce, and tomato puree** and gently combine. Stir in the tomato paste. Cook just a two or three minutes. (see notes * and **)
- Add the rest of the ingredients and bring it to a low boil, turn down the heat and simmer for about 30 minutes, stirring a several times during the simmer. Be sure to not have heat too high or leave unattended as it will burn if not being watched.
- This is best of cooked for 1-2 hours to allow the sauce to reduce and the flavors to concentrate.
Notes
More PF Tomato Recipes
Best WFPB Italian Alfredo Sauce (No Dairy)
Simple Nutritious Quick Pumpkin Tomato Pasta Sauce (WFPB, Oil Free)
Walnut Porcini Creamless Sauce
Healthy Pumpkin Vodka Sauce with Pasta
Italian Beet Tomato Marinara Sauce
AFFILIATE DISCLOSURE
I occasionally include affiliate links. I do not recommend products, services, or books I have never used or purchased myself. As an Amazon Associate, I earn from qualifying purchases.
I'd love for you to comment or ask a question about this recipe!! Please share using the social media buttons below.