Mediterranean Spaghetti Sauce Recipe No Meat Guide
Finding yourself craving a pasta dish that is tasty, packed with nutrients, devoid of meat but has the full bodied flavour of a rich sauce? Look no further! The Mediterranean Spaghetti Sauce Recipe No Meat is not only packed with bold, authentic flavors but also incredibly easy to make. This recipe is nondescript of the Mediterranean diet that is famous for its olive oil, fresh tomatoes, spices and herbs, and garlic. Vegetarian or vegan, wanna-cook on meatless pasta sauce, this wonder dish really works somewhere deep in your throat to tease and satisfy your taste buds.
The Mediterranean diet has been taken across the world due its many health impact to the human body. It was popular for being an anti-heart disease diet, anti-aging, and anti-disease diet, and is built around the concepts of vegetables, good fat, and clean-tasting ingredients. This Mediterranean spaghetti no meat is a shining example of how plant-based meals can be just as flavorful and satisfying as their meat-based counterparts. The natural taste of tomatoes is complemented by the heavenly oils and aroma of herbs which belong to the Mediterranean cuisine.
In a nutshell what define this recipe is its flexibility. This isn’t simply a ‘meatless’ bone, I repeat it is not just a ‘meatless’ product is a festival of simple nutritious ingredients the mother earth provides to her munificent children. It start’s with ripe tomatoes, rich and sweet with natural acidity. It dozes down with the olive oil, which forms the main constituent of Mediterranean food, prolonging a smooth texture to the sauce. Garlic and onions add flavor and depth to the sauce and oregano, basil and a hint of red pepper give it a very recognisable Mediterranean flavour. A teaspoon of sugar tames the harshness of the tomatoes, to achieve a perfect taste combination.
But why choose a Mediterranean spaghetti sauce no meat? First of all, it’s possibly the best to indulge in a sweet treat without any remorse. This sauce also contains no saturated fat, cholesterol and is high in vitamins, antioxidants and good fats. Tomatoes, the main component, are sources of lycopene, an antioxidant, which exerts the function of an anti-inflammatory substance. What is more, the use of olive oil brings additional monounsaturated fats that are beneficial for the heart. Mozzarella’s pizza sauce is full of oregan and basil that are good sources of nutrients and also contains anti-inflammatory properties, in so doing this mozzarella pizza sauce is mightier in so Many levels.
The last benefit of this recipe is that it is easy to prepare. As I said, there’s very little preparation and cooking involved and it’s ideal if you do not have time to cook during the week or if you want to enjoy a home-cooked meal on a relaxed Sunday afternoon. Enjoy it with your favorite pasta dish, pour it over zucchini noodles or use it as the layer in your baked creations. The lack of meat content does not in any way translate to a lack of protein and this sauce is thick and full bodied enough to keep you satisfied.
So, if you’ve been searching for a dish that ticks all the boxes for flavor, nutrition, and simplicity, this Mediterranean spaghetti sauce no meat is your answer. Originally, it is one of those recipes you get straight from the Mediterranean and serve it hot or cold whenever you please. Sounds delicious, right? So, let’s start discussing how to whip up this tasty sauce for a fast pasta night favorite at home.
Table of Contents
Nutritional Information:
- Calories: 210 kcal
- Carbohydrates: 15g
- Protein: 4g
- Fat: 14g
- Saturated Fat: 2g
- Cholesterol: 0mg
- Sodium: 320mg
- Fiber: 4g
- Sugar: 8g
- Vitamin A: 25% DV
- Vitamin C: 45% DV
- Calcium: 4% DV
- Iron: 10% DV
Why You’ll Love This Recipe
- Quick and Easy: This recipe comes together in under an hour, making it perfect for weeknight dinners.
- Plant-Based Goodness: Loaded with tomatoes, olives, and herbs, this is a healthy and Mediterranean diet pasta sauce that fits vegan and vegetarian diets.
- Packed with Flavor: The combination of garlic, olive oil, and fresh herbs creates an aromatic and savory sauce that’s bursting with Mediterranean flavors.
Key Ingredients and Substitutions
- Tomatoes: Fresh, ripe tomatoes are the heart of this sauce. You can also use canned crushed tomatoes for convenience.
- Olive Oil: Extra virgin olive oil is recommended for its rich, fruity flavor. Regular olive oil can be used as a substitute.
- Kalamata Olives: These briny olives give the sauce a deep, robust flavor. You can replace them with regular black olives if needed.
- Capers: These little salty buds add a briny punch to the sauce. If you don’t have capers, you can skip them, but they do add a unique depth.
- Herbs: Oregano and basil are essential in creating the Italian-style spaghetti sauce flavor. Fresh herbs can be substituted for dried ones if you have them on hand.
How to Prepare Mediterranean Spaghetti Sauce Recipe No Meat (Step-by-Step)
Step 1: Heat the Olive Oil
Start by heating extra virgin olive oil in a large skillet or pan over medium heat. Olive oil pasta sauce begins with this rich, flavorful base, and it’s important to give it enough time to warm up so that the oil absorbs the aromatics of the onions and garlic.
Step 2: Cook the Onions and Garlic
Once the olive oil is heated, add finely chopped onions. Stir them gently for about 5 minutes until they become soft and translucent. The onions form the sweet, savory base of your sauce, while the garlic adds an irresistible aroma.
Step 3: Add Bell Peppers for Color and Sweetness
Next, throw in your diced red bell pepper. The red bell pepper not only brings color to the sauce but also adds natural sweetness, enhancing the fresh tomato spaghetti flavor profile. Let it cook for about 3 minutes before moving on to the next step.
Step 4: Simmer the Tomatoes and Tomato Paste
Add diced tomatoes and tomato paste to the skillet. Tomato paste intensifies the flavor. Let everything simmer together to create a thick, robust sauce that has all the notes of a traditional Mediterranean marinara sauce.
Step 5: Add Olives, Capers, and Herbs
Now comes the fun part: adding kalamata olives, capers, oregano, and basil. These ingredients are what set this recipe apart from your average tomato-based spaghetti sauce. Stir well to distribute the flavors evenly, and let the sauce simmer for another 20-25 minutes.
Expert Tips for Success
- Don’t Rush the Simmering Process: Slow-cooking allows the flavors to meld together, creating a richer, more complex sauce.
- Use Fresh Tomatoes When Possible: Fresh tomatoes offer more brightness, though canned ones can work in a pinch.
- Add Sugar If Needed: If your tomatoes are too acidic, a small amount of sugar can balance the flavors without making the sauce sweet.
Variations and Customizations
- Gluten-Free Option: Serve this sauce over gluten-free pasta for a complete gluten-free spaghetti sauce experience.
- Add Protein: If you’re not strictly vegetarian, you can add chickpeas, lentils, or even plant-based ground “meat” for added protein.
- Spicy Kick: Add more red pepper flakes or fresh chopped chili for a spicy vegan Mediterranean sauce.
- Vegan Creaminess: For a creamy version, stir in coconut cream or a plant-based yogurt at the end.
Storage and Reheating Instructions
This meatless pasta sauce stores beautifully! Here’s how you can make the most of leftovers:
- Refrigeration: Store the sauce in an airtight container for up to 5 days.
- Freezing: This sauce freezes well. Just cool completely before transferring it to a freezer-safe container. It will last for up to 3 months.
- Reheating: To reheat, warm the sauce gently in a saucepan over medium heat, stirring occasionally. Add a splash of water or broth if the sauce has thickened too much in the fridge.
Serving Suggestions
This easy Mediterranean sauce pairs perfectly with any type of pasta, but here are some ideas to elevate your meal:
- Over Spaghetti or Linguine: Classic choices that highlight the sauce.
- Zucchini Noodles: For a low-carb option, toss the sauce with spiralized zucchini or other vegetable noodles.
- Garlic Bread: Serve alongside crusty garlic bread for a satisfying, carb-filled meal.
Frequently Asked Questions (FAQ)
How to make Mediterranean Spaghetti Sauce No Meat?
Making this Mediterranean spaghetti no meat is surprisingly simple and requires only a few fresh ingredients and pantry staples. To begin with, warm enough olive oil should be poured into a large pan or a saucepan, and heated over a medium fire.
Melt onions as soon as they are chopped finely and put minced garlic in it for some moments while turning light brown; that will be used to prepare sauce. Subsequently, include a diced bell pepper which gives the meal a little crunch and sweetness. When the onions are translucent add fresh tomatoes or cans of tomatoes of your preference. If it is fresh tomatoes then it is recommended to blanch and peel those tomatoes to get a smooth finish on the sauce.
For the boosting the Mediterranean cuisine, season with tasty black olives, sharp capers and combining the choice of Italian seasonings like oregano, basil and thyme. Add salt, freshly ground black pepper, and if you wish to add a little spice red pepper flakes. More on that, heat the mix over low heat to face its richness and richness, occasionally stirring to avoid burn.
In 20- 30 minutes, the sauce thickened and you now have a rich and aromatic sauce for your pastas. This Mediterranean spaghetti sauce recipe no meat is a versatile dish that pairs beautifully with spaghetti, penne, or even spiralized zucchini noodles.
Can I use canned tomatoes for this sauce?
Yes, you can absolutely use canned tomatoes for this Mediterranean spaghetti no meat! In fact, canned tomatoes are almost as tasty as fresh tomatoes and it is even better if used at a time when fresh tomatoes are unavailable in the market. Choose the best quality canned crushed tomatoes, whole peeled tomatoes or even diced tomatoes to give this sauce a more robust feel. If you’re using whole peeled tomatoes, you should squash them a little with your hands or a spoon before placing them in the pan.
They are readily available,(bot Customers should ensure they use canned tomatoes that have been harvested when they are ripe as they introduce a sweet and sour taste to this recipe. When using canned tomatoes you will quickly notice that they are quite acidic, so you may need to add a tsp of sugar or a drizzle of honey. Whether you’re pressed for time or simply want a reliable option year-round, canned tomatoes make this Mediterranean spaghetti sauce recipe no meat easy and delicious.
Is this sauce freezer-friendly?
Absolutely! One of the best things about this Mediterranean spaghetti sauce no meat is how well it freezes. Cook a big portion of sauce and allow it to cool to room temperature before transferring it to airtight, freezer safe containers or/freezer friendly resealable bags. One thing is important, do not over fill the site, there should be room to grow. In the refrigerator, the sauce is good for up to a week and in the freezer, up to three months if left well protected and sealed.
To use, merely put them in the refrigerator and allow to thaw for few hours Then heat on low flame in a saucepan on stove top until warm or can use a microwave to heat until warm. Sometimes it may becomes too thick and you have to add a little water or vegetable broth. This way, this sauce will be always available in the freezer, and serve as a tasty and easy meatless pasta sauce.
What can I use instead of olives?
Not a fan of olives? No problem! This Mediterranean spaghetti sauce no meat is highly customizable, and you can easily omit the olives without compromising the flavor. To continue the Mediterranean theme replace the olives with sun-dried tomatoes. Because they are dense, the raisins pack a lot of sweetness into each bite, while the prunes lend a chewy quality that makes the sauce more interestng.
Other great substitutes are roasted red peppers, artichoke hearts, or even diced mushrooms, which also will give this sauce that needed umami flavor. However, the amounts of the ingredients listed below are rather flexible, and while the basic Mediterranean flavors are powerful enough to help you cook an amazing dish, you can easily play along with the ingredients to suit your taste better.
Can I add vegetables to this sauce?
Absolutely! Adding vegetables is an excellent way to boost the nutritional value of this Mediterranean spaghetti sauce recipe no meat while enhancing its flavor and texture. Some additional ingredients which can be used are zucchini or mushrooms, both diced or sliced, and spinach, which can be chopped.
For a chunkier sauce one can use eggplant or roasted butternut squash. These vegetables absorb all these flavors well and help in making a much deeper and deeper sauce. For a little touch of sweetness just add the carrot and grate it in a food processor. Whether you’re looking for added nutrition or extra texture, incorporating vegetables allows you to personalize this Mediterranean spaghetti sauce recipe no meat to suit your taste and dietary needs.
This Mediterranean Spaghetti Sauce Recipe No Meat is the perfect dish for anyone looking to enjoy a healthy, plant-based meal with rich, authentic flavors. Whether you’re following the Mediterranean diet, searching for a flavorful meatless pasta sauce, or just looking for a delicious way to elevate your pasta night, this recipe will hit the spot. It’s easy to prepare, adaptable, and sure to impress your family or guests. Try it out and let your taste buds take a trip to the Mediterranean!
Recipe Card
Mediterranean Spaghetti Sauce Recipe No Meat
Ingredients
- 3 tablespoons olive oil extra virgin, for best results
- 1 large onion finely chopped
- 4 garlic cloves minced
- 1 large red bell pepper diced
- 6 cups ripe tomatoes diced (or 2 cans of crushed tomatoes)
- 2 tablespoons tomato paste
- ½ cup kalamata olives pitted and chopped
- 1 tablespoon capers drained
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- ½ teaspoon red pepper flakes optional for a kick
- Salt and pepper to taste
- Fresh basil for garnish optional
- 1 teaspoon sugar optional, to balance acidity
Instructions
- Heat the olive oil: In a large pan or skillet, heat the olive oil over medium heat. Add the chopped onions and cook until they become translucent, about 5 minutes.
- Add garlic and bell pepper: Stir in the minced garlic and diced red bell pepper. Cook for another 3-4 minutes, stirring occasionally, until the peppers begin to soften.
- Add tomatoes and tomato paste: Add the diced tomatoes and tomato paste to the skillet. Stir to combine and let the mixture simmer for about 15 minutes, allowing the tomatoes to break down and release their juices.
- Add olives, capers, and herbs: Stir in the chopped kalamata olives, capers, oregano, basil, and red pepper flakes. Season with salt and pepper. Let the sauce continue to simmer on low heat for an additional 20-25 minutes, stirring occasionally.
- Balance the flavors: Taste the sauce and adjust the seasoning. If the sauce is too acidic, add a teaspoon of sugar to balance it out. Simmer for a few more minutes until the sauce thickens to your desired consistency.
- Serve: Toss the sauce with your favorite pasta, garnish with fresh basil, and serve hot. Pair it with a slice of warm bread or a side salad for the perfect Mediterranean meal.
Notes
Olive Oil: Extra virgin olive oil is recommended for its rich, fruity flavor. Regular olive oil can be used as a substitute.
Kalamata Olives: These briny olives give the sauce a deep, robust flavor. You can replace them with regular black olives if needed.
Capers: These little salty buds add a briny punch to the sauce. If you don’t have capers, you can skip them, but they do add a unique depth.
Herbs: Oregano and basil are essential in creating the Italian-style spaghetti sauce flavor. Fresh herbs can be substituted for dried ones if you have them on hand.
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