Yummy Healthy Pasta Sauce Recipe – Homemade Marinara
I’ve been making this healthy pasta sauce recipe for as long as I can remember. True decades ago, it was one of the first recipes I ever learned.
I did not grow up in a house where marinara was bought in a jar. Is it a South African thing? I’ve been away from SA for too long to know if people are buying marinara sauce off the shelves there. But in any case, as a child, there was no such thing.
And spoiled as I was, I was a difficult eater as a kid. “Fussy” was my middle name. And one of my core memories is how I would *painstakingly* pick apart my spaghetti and sauce, searching for chopped onions like a detective so I could make them into a pile of trash on my plate. No thanks, Mom and Dad.
Fast forward, and I can finally see the value of onions in my pasta sauce. As I can also see the value of garlic, pepper and other seasonings my youthful palate would scoff at.
But mind you, not too many ingredients. A good marinara is not only flavorful, but also simple. It’s a few really complementary ingredients. Keep it pure and the individual parts will shine.
Why Make Your Own Pasta Sauce?
Nowadays, I have to admit I sometimes indulge in the convenience of store-bought jarred marinara. Most of the time though, I conclude that it’s way more cost-efficient and deliciously fresh to make my own from scratch.
And from scratch does not have to be difficult. In this case, from scratch could not be easier. This healthy pasta sauce recipe is only a few ingredients that you likely already have in the pantry, and it’s ready in 20 minutes. Win, win.
Pasta Sauce Ingredients
To make this healthy pasta sauce recipe, you will need:
- Olive oil
- Yellow onion
- Garlic cloves
- Crushed tomatoes
- Italian seasoning
- Salt
- Pepper
Health Benefits of Pasta Sauce
The benefit of making your own pasta sauce is you can keep it super healthy: only whole food ingredients. No preservatives or seed oils here!
Onion: Not to be outshined by more exotic ingredients, the common yellow onion is a wonderful source of prebiotic fiber to feed the healthy bacteria in your gut. It’s also been shown to reduce blood pressure and bad cholesterol.
Garlic: You can smell the benefits on this one! Societies around the globe have been using garlic medicinally for ages, and for good reason. Much like the onion, it lowers blood pressure, is packed with nutrients, and some studies show it can even prevent and lessen symptoms of the common cold!
Tomatoes: Cooked and raw tomatoes have different health benefits, but both are important. Raw tomatoes are high in vitamin C, while cooking tomatoes releases some of their very strong antioxidants. Lycopene is one of them, and it’s been shown to drastically increase as tomatoes cook. It’s also been shown to decrease rates of cancer.
Kitchen Tools For This Recipe
- A Nice Cutting Board
- A Good Chef Knife
- A Large Skillet
- A Garlic Press (HUGE game-changer)
- Measuring Spoons (These are awesome – narrow for dipping into spice jars)
- A High Quality Can Opener
- Wooden Spoon
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How To Make This Healthy Pasta Sauce Recipe
Step 1: Heat the Oil
In a large saucepan or skillet, heat olive oil over medium heat.
Step 2: Sauté Onion and Garlic
Add the diced onion and cook until it becomes translucent, about 3–4 minutes. Add the minced garlic and sauté for an additional 30 seconds until fragrant, being careful not to burn it.
Step 3: Add Tomatoes
Pour the tomatoes, salt, pepper and Italian seasoning into the pan.
Step 4: Simmer
Reduce the heat to low and let the sauce simmer uncovered for about 20 minutes, stirring occasionally. This allows the flavors to meld and the sauce to thicken.
Step 5: Serve or Store
Serve immediately over pasta, as a pizza base, or with your favorite dish. Store leftovers in an airtight container in the refrigerator for up to 5 days, or freeze for up to 3 months.
Feeling Saucy? If you’re looking for more sauce ideas, try these:
- 3 Ingredient Mushroom Alfredo Sauce
- Grown-Up Apple Sauce (Weirdly Good With So Many Dishes)
- Creamy, Dreamy Tzadziki
- Homemade Hummus
- Orange Cranberry Sauce (Any Time of Year)
- Pickled Red Onion (For Literally Anything)
Use This Marinara Sauce As A Meat Sauce Base!
My basic meat sauce recipe calls for marinara, and this healthy pasta sauce is perfect! If you don’t have a batch already made, just slightly tweak the recipe and brown meat after the onions. Instructions in the meat sauce recipe post:
Pasta Sauce
Ingredients
- 1 tbs olive oil
- 1 small yellow onion or 1/2 large
- 2 garlic cloves
- 28 can oz crushed tomatoes
- 1 tsp Italian seasoning
- 1/2 tsp salt
- 1/4 tsp pepper
Instructions
- In a large saucepan or skillet, heat olive oil over medium heat.
- Add the diced onion and cook until it becomes translucent, 2-5 minutes. Add the minced garlic and sauté for an additional 30 seconds until fragrant, being careful not to burn it.
- Pour the tomatoes, salt, pepper and Italian seasoning into the pan.
- Reduce the heat to low and let the sauce simmer uncovered for about 20 minutes, stirring occasionally. This allows the flavors to meld and the sauce to thicken.
- Serve immediately over pasta, as a pizza base, or with your favorite dish. Store leftovers in an airtight container in the refrigerator for up to 5 days, or freeze for up to 3 months.
