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Easy Healthy Marinara Sauce

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Easy Healthy Marinara Sauce is a simple, oil-free, and sugar-free tomato sauce made with garlic, onion, herbs, and crushed tomatoes. Rich in flavor and ready in under 30 minutes, it’s perfect for pasta, pizza, casseroles, and more.

Ingredients

  • 2 cans (28 oz each) crushed tomatoes (or fresh, peeled, and chopped)
  • 1 small onion, finely chopped
  • 4 garlic cloves, minced
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1/4 tsp red pepper flakes (optional)
  • 1/2 tsp salt (adjust to taste)
  • 1/4 tsp black pepper
  • 1/4 cup water or low-sodium vegetable broth (for sautéing)
  • Fresh parsley or basil, chopped (optional garnish)

Instructions

In a large saucepan over medium heat, add water or vegetable broth. Sauté onion for 3–4 minutes until translucent. Add garlic and cook for 30 seconds until fragrant.

  1. Stir in crushed tomatoes, oregano, basil, salt, pepper, and red pepper flakes if using.
  2. Reduce heat to low and simmer uncovered for 15–20 minutes, stirring occasionally, until slightly thickened.
  3. Taste and adjust seasonings. If too acidic, add 1 tsp maple syrup or a pinch of baking soda.
  4. Serve immediately or cool and store. Garnish with fresh herbs if desired.

Notes

  1. Use fire-roasted tomatoes for a smoky flavor.
  2. Add carrots or bell peppers for natural sweetness and extra veggies.
  3. Stir in nutritional yeast for a cheesy undertone.
  4. Blend for a smooth sauce or keep chunky for rustic texture.
  5. Add olives or capers for a Mediterranean variation.

Nutrition

Find it online: https://thefamilycooking.com/easy-healthy-marinara-sauce/