Salt-Free Veggie Marinara Sauce
Try this Salt-Free Veggie Marinara Sauce recipe, or contribute your own.
Try this Salt-Free Veggie Marinara Sauce recipe, or contribute your own.
- Carbohydrate 26.9814271864691 g
- Cholesterol 0 mg
- Fat 7.126157187336 g
- Fiber 7.12764999952978 g
- Protein 3.391577812324 g
- Saturated Fat 1.04841287495744 g
- Serving Size 1 1 recipe (325g)
- Sodium 153.88743749976 mg
- Sugar 19.8537771869393 g
- Trans Fat 0.333678812472959 g
- Calories 176 calories
Step-by-step
- Heat the oil in a medium pot or skillet.
- Once oil is shimmering, add the onions, celery, and carrots and cook until softened, 5-7 minutes.
- Add the red pepper flakes and garlic and stir until fragrant, about 30 seconds.
- Transfer the veggies to a blender and add the tomatoes and oregano.
- Blend until creamy.
- If using and want warmer, pour the sauce back into the skillet used to cook the veggies and heat up.
- If saving, refrigerator for up to 1 week or in the freezer for up to 3 months.
Traditional marinara relies on heavy sodium to sharpen flavor perception on the tongue, whereas this vegetable-forward variation builds its profile through botanical sweetness and aromatics. Cooking diced onions, celery, and carrots in olive oil until softened for five to seven minutes initiates Maillard reactions in the natural sugars. Adding garlic and red pepper flakes during the final thirty seconds prevents scorching while releasing volatile compounds into the lipid phase. Blending these cooked components with crushed tomatoes creates an emulsion where insoluble fiber from the carrots and celery thickens the liquid without requiring reduction.
Swapping Alliums and Heat
Garlic sensitivity requires reducing the clove count from two down to one without altering the remaining base structure. Red pepper flakes provide capsaicin, which binds to oral receptors to mimic the sharpness normally provided by sodium chloride.Texture and Preservation
Transferring the hot vegetable blend directly into a high-powered blender guarantees a smooth, uniform consistency. Storing the finished sauce in the refrigerator requires airtight containers and a strict seven-day window, or up to three months in the freezer.
