Low Sodium Marinara Sauce Recipe for Healthy Meals

Marinara sauce is a classic staple in many kitchens, beloved for its rich tomato flavor and versatility in countless dishes. However, traditional marinara recipes often contain high amounts of sodium, which can be a concern for those watching their salt intake.

If you’re looking for a healthier alternative that doesn’t compromise on taste, this low sodium marinara sauce recipe is perfect for you. It’s easy to make, packed with fresh ingredients, and offers a vibrant, homemade flavor that beats store-bought sauces.

Whether you’re cooking for yourself, your family, or anyone mindful of sodium, this sauce will become your go-to for pasta, pizza, and more.

This recipe focuses on using herbs, spices, and natural tomato sweetness to bring out the best flavor without relying on added salt. Plus, it’s adaptable and pairs wonderfully with a variety of meals.

Dive in and discover how simple it is to make a heart-healthy, delicious marinara sauce right at home.

Why You’ll Love This Recipe

This low sodium marinara sauce is a game changer for anyone who loves Italian flavors but wants to keep their heart and blood pressure in check. Unlike many canned or jarred sauces loaded with sodium, this recipe lets you control every ingredient, ensuring fresh, wholesome goodness in every bite.

It’s incredibly easy to prepare, requiring just a handful of pantry staples and fresh ingredients. The sauce is naturally sweet, tangy, and aromatic, thanks to fresh garlic and herbs like basil and oregano.

Whether you’re tossing it with pasta, spreading it on homemade pizza, or using it as a dipping sauce, this marinara delivers vibrant flavor without the guilt.

Also, the recipe is versatile enough to customize with your favorite spices or vegetables, making it a kitchen essential. For more healthy and flavorful meal ideas, check out our Baby Spinach Salad Recipe Vegan: Fresh & Easy Ideas or explore some hearty options like the Vegan Potato Corn Chowder Recipe for Cozy Comfort Food.

Ingredients

• 2 tablespoons olive oil
• 1 small yellow onion, finely chopped
• 3 cloves garlic, minced
• 1 can (28 oz) no-salt-added crushed tomatoes
• 1 tablespoon tomato paste (no salt added)
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon dried thyme
• 1/4 teaspoon red pepper flakes (optional)
• 1 teaspoon dried parsley
• 1 tablespoon balsamic vinegar or red wine vinegar
• 1 teaspoon organic sugar or honey (optional, to balance acidity)
• Freshly ground black pepper, to taste
• 1/4 cup fresh basil leaves, chopped (optional for garnish)
• Water or low sodium vegetable broth, as needed

Equipment

• Large saucepan or skillet with lid
• Wooden spoon or silicone spatula
• Measuring spoons and cups
• Chef’s knife and cutting board
• Can opener (if using canned tomatoes)
• Blender or immersion blender (optional, for smooth sauce)

Instructions

1. Heat the olive oil in a large saucepan over medium heat. Once hot, add the finely chopped onion and sauté for about 5 minutes until translucent and soft.
2. Add the minced garlic and cook for another 1-2 minutes, stirring frequently to avoid burning. The garlic should become fragrant but not brown.
3. Stir in the tomato paste and cook for 1 minute to deepen its flavor.
4. Add the crushed tomatoes to the pot along with the dried oregano, basil, thyme, parsley, and red pepper flakes if using. Stir well to combine all ingredients uniformly.
5. Pour in the balsamic vinegar and add the optional sugar or honey to balance the acidity of the tomatoes. Season with freshly ground black pepper to taste.
6. Bring the sauce to a gentle simmer, then reduce the heat to low and cover the pot partially with a lid.
7. Let the sauce cook for 25-30 minutes, stirring occasionally. If the sauce becomes too thick, add water or low sodium vegetable broth a little at a time until you reach your desired consistency.
8. Optional step: For a smoother sauce, use an immersion blender directly in the pot or carefully transfer the sauce in batches to a blender. Blend until smooth or leave slightly chunky based on your preference.
9. Adjust seasoning if necessary, adding more pepper or herbs as desired. Remember, this is a low sodium recipe, so avoid adding salt.
10. Remove from heat and stir in fresh chopped basil just before serving for a fresh burst of flavor.

Tips & Variations

“To enhance the depth of flavor without adding salt, try roasting your tomatoes before making the sauce or adding a splash of low sodium soy sauce or liquid aminos for umami.”

Here are a few tips and variations to customize your low sodium marinara sauce:

• Roasted Garlic: Roast whole garlic cloves and mash them into the sauce for a milder, sweeter garlic flavor.
• Add Veggies: Incorporate finely chopped carrots, celery, or bell peppers while sautéing onions for extra nutrition and natural sweetness.
• Fresh Herbs: Use fresh oregano and thyme if available for a brighter herbal note.
• Spicy Kick: Add a pinch more red pepper flakes or a dash of smoked paprika for smoky heat.
• Make it Vegan & Allergy-Friendly: This recipe is naturally vegan and gluten-free, perfect for most dietary preferences.

For more creative plant-based recipes, check out our Vegan Recipes No Tofu: Delicious Plant-Based Meals and Afghan Vegetarian Pulao Recipe Easy and Delicious Guide.

Nutrition Facts

Serving Suggestions

This marinara sauce is incredibly versatile and pairs wonderfully with a wide range of dishes. Here are some delicious ideas to enjoy it:

• Toss with your favorite pasta for a simple, healthy meal.
• Use as a pizza sauce base topped with fresh vegetables and vegan cheese.
• Serve as a dipping sauce for garlic bread or roasted vegetables.
• Combine with cooked lentils or beans for a hearty sauce over grain bowls.
• Use in casseroles or baked dishes to add fresh tomato flavor without excess salt.

For more inspiration with plant-based meals, explore the 400 Calorie Vegetarian Dinner Recipe Ideas for Healthy Meals or try out the Budget Bytes Recipe Thai Noodles Vegetarian and Delicious.

Conclusion

Making your own low sodium marinara sauce at home is a fantastic way to enjoy all the rich, comforting flavors of Italian cuisine without the worry of excess salt. This recipe is simple, healthy, and adaptable, allowing you to tailor it to your tastes and dietary needs.

By choosing fresh ingredients and herbs, you create a sauce that’s both nutritious and bursting with flavor. Whether you’re preparing a weeknight pasta or a special pizza night, this marinara will impress your family and guests alike.

Plus, it’s a wonderful base for experimenting with other dishes and flavors.

Remember, cooking from scratch gives you full control over what you consume, making it easier to maintain a balanced diet while still indulging in your favorite foods. For more wholesome and delicious recipes, don’t miss our collection of Better Homes and Gardens Vegan Recipes for Every Meal.

Happy cooking!

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