Canned Diced Tomatoes Vegan Recipe for Easy Healthy Meals

When it comes to quick, nutritious, and flavorful meals, canned diced tomatoes are a pantry staple that can transform simple dishes into vibrant culinary delights. Whether you’re a seasoned vegan or just exploring plant-based options, this versatile ingredient shines in countless recipes, adding both texture and a rich, tangy flavor.

Today, I’m excited to share a delicious canned diced tomatoes vegan recipe that’s easy to prepare, packed with wholesome ingredients, and perfect for a satisfying meal any day of the week.

This recipe not only harnesses the convenience of canned tomatoes but also brings together fresh vegetables, herbs, and spices to create a hearty and comforting dish. It’s ideal for busy weeknights or meal prepping for the week ahead.

Plus, it’s gluten-free, oil-free, and can be customized to suit your taste buds. Ready to dive in and discover why this recipe is a must-have in your vegan cookbook?

Why You’ll Love This Recipe

Convenience meets nutrition — canned diced tomatoes provide a quick base that cuts down prep time without compromising on flavor or health benefits. This recipe uses wholesome, easy-to-find ingredients that come together to create a balanced and filling meal.

Flavorful and versatile, the dish offers a perfect blend of savory, slightly sweet, and aromatic notes. It can be served on its own, paired with grains, or used as a sauce or stew base.

Plus, it’s suitable for all skill levels, making it accessible for beginner cooks and seasoned chefs alike.

It’s a fantastic way to add more plant-based meals to your routine while enjoying something cozy and delicious.

Ingredients

• 2 cans (14.5 oz each) of diced tomatoes, preferably no salt added
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 1 medium bell pepper, diced (any color)
• 1 medium carrot, diced
• 1 cup mushrooms, sliced (optional but recommended)
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 tbsp tomato paste
• 1 tsp smoked paprika
• 1 tsp ground cumin
• 1/2 tsp dried oregano
• 1/2 tsp crushed red pepper flakes (optional for heat)
• Salt and black pepper to taste
• 2 tbsp fresh parsley, chopped (for garnish)
• 2 tbsp olive oil or water for sautéing (to keep it oil-free)
• 1 cup vegetable broth or water

Equipment

• Large skillet or sauté pan
• Wooden spoon or spatula
• Cutting board and knife
• Measuring spoons and cups
• Can opener
• Bowl for rinsing chickpeas

Instructions

1. Prepare your ingredients: Dice the onion, bell pepper, carrot, and mushrooms. Mince the garlic and rinse the chickpeas under cold water.
2. Heat the pan: Add olive oil or water to your skillet and warm over medium heat. Once hot, add the onion and sauté for about 3-4 minutes until translucent.
3. Add garlic and vegetables: Stir in the minced garlic, bell pepper, carrot, and mushrooms. Cook for another 5-7 minutes, stirring occasionally, until vegetables soften.
4. Spice it up: Sprinkle in the smoked paprika, ground cumin, dried oregano, and crushed red pepper flakes. Stir well to coat the vegetables evenly with the spices, cooking for 1 minute to release the flavors.
5. Add tomato paste: Mix in the tomato paste and cook for 2 minutes, allowing it to caramelize slightly and deepen the sauce’s flavor.
6. Pour in diced tomatoes and broth: Add the canned diced tomatoes with their juices and the vegetable broth. Stir to combine everything thoroughly.
7. Simmer: Bring the mixture to a gentle boil, then reduce heat to low. Let it simmer uncovered for 15-20 minutes, stirring occasionally, until the sauce thickens slightly.
8. Add chickpeas: Stir in the rinsed chickpeas and cook for another 5 minutes to heat through and absorb flavors.
9. Season to taste: Adjust salt and pepper as needed. If you like a bit more heat, add extra red pepper flakes.
10. Garnish and serve: Remove from heat, sprinkle with fresh parsley, and serve warm.

Tips & Variations

“For a creamier texture, try stirring in a splash of coconut milk or cashew cream just before serving.”

Here are some ideas to customize this recipe:

• Swap chickpeas for lentils or kidney beans for different textures and protein profiles.
• Add chopped spinach or kale in the last 5 minutes of cooking for extra greens.
• Include a splash of balsamic vinegar or a pinch of sugar to balance tomato acidity depending on your taste.
• Turn this base into a soup by adding more vegetable broth and blending partially for a creamy consistency.
• Serve over quinoa, rice, or pasta for a wholesome meal.

For more vegan inspiration, check out our Lemon Ricotta Pasta With Arugula Recipe and Lion’S Mane Mushroom Crumble Recipes. These recipes pair beautifully with tomato-based dishes!

Nutrition Facts

Serving Suggestions

This canned diced tomatoes vegan recipe is incredibly versatile when it comes to serving options. Here are some ideas:

• Over a bed of fluffy brown rice or quinoa for a nutrient-packed meal.
• Served alongside warm crusty bread or garlic bread for dipping.
• Mixed into cooked pasta with fresh basil and a drizzle of olive oil for a quick pasta dinner.
• As a filling for stuffed bell peppers or baked sweet potatoes.
• Paired with a fresh green salad for a light lunch or dinner.

Conclusion

Incorporating canned diced tomatoes into your vegan cooking repertoire can open up a world of easy, healthy, and flavorful meal possibilities. This recipe is a testament to how simple pantry staples, combined with fresh vegetables and thoughtful seasoning, can create a satisfying dish that’s both nourishing and delicious.

Perfect for busy schedules, it’s a great option for anyone looking to add more plant-based meals to their lifestyle without spending hours in the kitchen.

Whether you’re a long-time vegan or just exploring plant-based cooking, this recipe offers flexibility and depth of flavor that will keep you coming back for more. Don’t forget to experiment with the suggested variations and pairings to make it your own.

For more exciting dishes, check out the Low Fodmap Appetizer Recipes or the comforting Harvest Hash Recipe: A Delicious and Easy Fall Comfort Food.

Happy cooking and enjoy your delicious vegan creation!

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