Go Back
+ servings
Marinara sauce in skillet with stirrer. There is some spaghetti and glass of water beside.
Print Pin
5 from 9 votes

Hearty Vegan Marinara Sauce (Low Sodium)

This super hearty vegan marinara sauce is also low in sodium & healthy! Made with diced tomatoes, it is incredibly easy to fix, & all you need is a handful of ingredients & 20 minutes. Perfect for pastas, lasagnas or as a dipping sauce.
Course Condiment, Sauces
Cuisine Italian
Diet Gluten Free, Halal, Low Calorie, Low Salt, Vegan, Vegetarian
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 ½ cup servings
Calories 69kcal
Author Meesha


  • 1 small yellow onion diced
  • 3 cloves garlic diced
  • 2 14 oz can diced tomatoes (or 1 large 28 oz can) *
  • 2 tablespoon tomato paste
  • 1 tablespoon Italian seasoning
  • ½ tablespoon dried basil **
  • 1 tablespoon maple syrup (or other sweetener)
  • ¼ teaspoon salt (or more, to taste)


  • Heat up 1 tablespoon of olive oil ( or other neutral oil ) in a cast iron skillet / heavy bottom pan on medium high heat. Add in onion into the pan and saute until translucent, about 3-4 minutes.
  • Next, add garlic. Cook for another 1-2 minutes, or until fragrant, stirring frequently.
  • Add in diced tomatoes, tomato paste, Italian seasonings, dried basil and salt. Bring mixture to a boil, then lower heat to gentle simmer. Place lid on and let it cook at low heat for 15-20 minutes, stirring every few minutes.
  • Remove from heat. Give it a taste and add more salt, if needed.


*Diced tomatoes - You can use crushed or whole peeled tomatoes in place. Crushed tomatoes will yield marinara sauce with a smoother texture. If using whole peeled tomatoes, make sure to break it up using spatula while cooking. To ensure the sauce is low in sodium, use tomatoes with no salt added. 
**Dried basil - You can use a handful of chopped basil in place. Stir them in during the last minute of cooking.
Oil-free - Use ¼ cup of water to saute onion and garlic in place of oil.
For a smoother sauce, blend it up using a immersion blender right in the pot until desired texture. Using crushed tomatoes will also yield smoother sauce.
Storage - This sauce can be stored in the fridge in a jar or sealed container for up to a week. It is also freezable too, and can be frozen for up to 3 months. Portion it out using zip-top bags or small storage container accordingly before freezing.

Reheat - To reheat from frozen, let it thaw completely overnight in the fridge before heating it up on stove. Or, you can just heat it up in the microwave !


Calories: 69kcal | Carbohydrates: 16g | Protein: 2g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 228mg | Potassium: 529mg | Fiber: 3g | Sugar: 10g | Vitamin A: 380IU | Vitamin C: 22mg | Calcium: 109mg | Iron: 3mg