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This easy plant-based tomato pasta sauce is packed with veggies, protein-rich kidney beans, and simple ingredients you recognize. Perfect for meal prep and weeknight dinners!
Introduction
There’s nothing quite like a homemade tomato pasta sauce—especially when packed with wholesome, plant-based ingredients! Whether you’re looking for a nutritious twist on a classic or an easy weeknight dinner, this sauce has you covered.
I have a special place in my heart for Italian cuisine. My first babysitter was Italian, and some of my first foods were Italian. Now I get these intense cravings for a simple, homemade vegan tomato sauce!
It’s loaded with veggies, hearty kidney beans for protein, and a flavourful blend of Italian spices. Plus, it’s budget-friendly and meal-prep-approved!
Are you craving some more italian dishes? Try our creamy delicious red lentil risotto in a rice cooker recipe.
Table of Contents
Why You’ll Love This Recipe
- Plant-based & wholesome – Made with real, simple ingredients—no processed stuff!
- Budget-friendly – Uses easy-to-find, affordable vegetables and pantry staples.
- Protein-packed – Thanks to kidney beans, this sauce is hearty and satisfying.
- Great for meal prep – Make a batch and enjoy it throughout the week!
- Customizable – Adjust the veggies and spices to suit your taste.
Ingredients
- 1 tbsp cold-pressed extra virgin olive oil
- 1 medium yellow onion, finely diced
- ½ small head of cauliflower, diced into chunks
- ½ head of broccoli, diced into chunks
- ½ carrot, peeled and diced
- 1 red, yellow, or orange pepper, diced
- 1 cup fo fresh spinach
- 3 cloves garlic, minced
- 1 tbsp Italian seasoning
- 1 fresh basil leaf or ½ tsp dried basil
- 2 ¾ cups (680ml) strained tomatoes (I used Mutti)
- 1 cup of water (enough to cover veggies)
- 2 cups cooked red kidney beans
- ½ tsp ground black pepper
Instructions
- Heat olive oil in a large pan over medium heat.
- Add garlic, onions, and carrots. Sauté for 2-3 minutes until tender.
- Stir in cauliflower, broccoli, peppers, spinach kidney beans, Italian seasoning, basil, and black pepper.
- Add strained tomatoes, and water to cover the vegetables.
- Cook on medium for 15-25 minutes, depending on whether your vegetables are fresh or frozen.
- Add water to reach your desired consistency.
- Taste and add salt, or adjust spices if desired.
Easy Plant-Based Tomato Pasta Sauce
Ingredients
- 1 tbsp virgin olive oil I use cold-pressed extra virgin
- 1 medium yellow onion (diced)
- 1/2 small head cauliflower, (diced into chunks)
- 1/2 head Broccoli (diced into chunks)
- 1/2 carrot (peeled and diced)
- 1 red pepper (diced)
- 1 cup fresh spinach
- 3 cloves garlic (minced)
- 1 tbsp Italian seasoning I use dried
- 1 fresh basil leaf or ½ tsp dried basil
- 1/2 tsp ground black pepper
- 2 3/4 cups strained tomatoes (680ml) I use Mutti
- 1 cup water Use enough to cover all the vegetables
- 2 cups cooked red kidney beans
Instructions
- Heat olive oil in sauce pan over medium heat.
- Add garlic, onions, and carrots. Saute for 2-3 mins.
- Add cauliflower, broccoli, peppers, spinach, kidney beans, italian seasoning, basil and black pepper and mix together.
- Add strained tomatoes, and water to cover the vegetables.
- Cook on medium heat for 15-25 minutes, depending on if your vegetables are fresh or frozen.
- Taste, and add salt or adjust spices as needed.
Video
Notes
Health Benefits of Red Kidney Beans
Red kidney beans aren’t just a tasty addition to this sauce—they’re also a powerhouse of nutrition!
1. High in Plant-Based Protein
- Provides around 15g of protein per cup, making it a great alternative to meat.
- Helps keep you full and supports muscle health.
2. Excellent Source of Fibre
- Supports digestion and gut health with its high fibre content.
- Helps regulate blood sugar levels, preventing energy crashes.
3. Rich in Vitamins and Minerals
- Packed with iron, folate, magnesium, and potassium, all essential for energy and overall health.
- Folate is particularly important for red blood cell production and heart health.
4. Heart-Healthy
- Fibre, antioxidants, and low-fat content make kidney beans great for heart health.
- It may help reduce cholesterol levels and lower the risk of heart disease.
5. Budget-Friendly Superfood
- It is one of the most affordable protein sources, perfect for plant-based and budget-conscious meals!
Why It’s Perfect for Meal Prep
- Make it ahead – Store it in the fridge for up to 5 days or freeze it for later.
- Versatile – Use it over pasta, rice, or as a base for other dishes.
- Batch-friendly – Easily double or triple the recipe for future meals.
Frequently Asked Questions (FAQ)
Can I make this without oil?
Yes! Simply sauté the veggies in a bit of water or vegetable broth instead.
Can I use canned tomatoes instead of strained tomatoes?
Absolutely! Crushed or diced tomatoes will work—just blend for a smoother texture. You will have to adjust the spices as crushed and diced tomatoes can be more salty.
What type of pasta pairs best with this sauce?
This sauce works well with any pasta—spaghetti, penne, or even gluten-free options like brown rice pasta. I like spagetti, or rotini best for this recipe.
Can I freeze this sauce?
Yes! Store it in an airtight container and freeze for up to 3 months. Thaw in the fridge before reheating.
Can I use frozen veggies?
Yes! Frozen veggies work well in this recipe. Use whatever frozen or fresh veggies you have on hand.
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