Vegetarian Spaghetti Sauce
Combine oregano and basil with fresh and canned veggies to make your own spaghetti sauce, perfect for any pasta dish.
- Yield
- 6 servings
- Serving size
- 3/4 cup
- Rating
- 3.49 of 5 (35 ratings)
Food groups
- Vegetables: 3/4 cups
Ingredients
- 2 tablespoons olive oil (or cooking oil of choice)
- 2 medium onions, chopped
- 3 cloves garlic, chopped
- 1 1/4 cups zucchini, sliced
- 1 tablespoon dried oregano
- 1 tablespoon dried basil
- 1 can (8 ounces) low-sodium tomato sauce
- 1 can (6 ounces) low-sodium tomato paste
- 2 medium tomatoes, chopped
- 1 cup water
Directions
- Wash hands with soap and water.
- In a medium skillet, heat oil.
- Cook onions, garlic, and zucchini in oil for 5 minutes on medium heat.
- Add remaining ingredients and simmer covered for 45 minutes.
- Serve over pasta.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 110.83 |
| Total Fat | 5.15 g |
| Saturated Fat | 0.85 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 15.61 g |
| Dietary Fiber | 3.76 g |
| Total Sugars | 8.45 g |
| Added Sugars included | 0 g |
| Protein | 3.16 g |
| Calcium | 70 mg |
| Potassium | 641 mg |
| Sodium | 30.68 mg |
| Copper | 0 mg |
| Iron | 3 mg |
| Magnesium | 39 mg |
| Phosphorus | 72 mg |
| Selenium | 2 mg |
| Zinc | 1 mg |
| Vitamin A | 41 mcg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 24 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 3 mg |
| Vitamin K | 26 mcg |
| Folate | 28 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 2 mg |
| Choline | 23 mg |
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Source
Recipe by: DASH Eating Plan: Lower Your Blood Pressure — US Department of Health and Human Services — National Heart, Lung, and Blood Institute
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/vegetarian-spaghetti-sauce. Federal works are public domain in the United States.