Are you tired of the same old tomato sauce routine? Look no further! In this article, we’ll take you on a culinary journey to explore 18 delicious and nutritious pasta sauce recipes that are sure to spice up your mealtime. From classic combinations like roasted red pepper and garlic to innovative pairings like kale and cashew Alfredo, these sauces will not only tantalize your taste buds but also provide a boost of essential vitamins and minerals.
Whether you’re looking for a vegan option, a gluten-free alternative, or simply a flavorful way to get your daily dose of greens, we’ve got you covered. So grab your pasta, get cooking, and discover the world of healthy pasta sauces!
Roasted Red Pepper and Garlic Pasta Sauce
Roasted Red Pepper and Garlic Pasta Sauce Recipe
This rich and flavorful sauce is perfect for elevating your pasta dishes. The roasted red peppers add a sweet and smoky depth, while the garlic provides a pungent aroma.
Ingredients:
– 4 large red bell peppers
– 6 cloves of garlic, peeled and minced
– 1/2 cup olive oil
– 1 can (28 oz) crushed tomatoes
– 1 tsp dried oregano
– Salt and pepper to taste
– Fresh parsley or basil leaves for garnish (optional)
Instructions:
1. Preheat the oven to 425°F (220°C).
2. Place the red bell peppers on a baking sheet, drizzle with olive oil, and roast for 30-40 minutes, or until charred and blistered.
3. Remove the peppers from the oven and let them cool. Peel off the skin, discarding it, and place the roasted peppers in a blender or food processor.
4. Add the minced garlic, crushed tomatoes, oregano, salt, and pepper to the blender. Blend until smooth.
5. Simmer the sauce over medium-low heat for 10-15 minutes, stirring occasionally, to allow the flavors to meld together.
Cooking Time: 45-50 minutes
Yield: About 2 cups of pasta sauce
Spinach and Basil Pesto Sauce
This vibrant green sauce combines the earthy sweetness of spinach with the bright, herbaceous flavor of basil, perfect for pasta, pizza, or as a dip. With just a few simple ingredients and some quick blending, you’ll have a delicious and healthy condiment to elevate your meals.
Ingredients:
– 1 cup fresh spinach leaves
– 1/4 cup fresh basil leaves
– 1/2 cup pine nuts (or walnuts)
– 1/2 cup grated Parmesan cheese
– 1/2 cup extra virgin olive oil
– Salt and pepper to taste
Instructions:
1. In a food processor or blender, combine spinach, basil, and pine nuts. Process until well combined.
2. Add Parmesan cheese and process until smooth.
3. With the processor running, slowly pour in olive oil through the top.
4. Season with salt and pepper to taste.
Cooking Time: None! Just blend and serve.
Avocado and Lime Creamy Pasta Sauce
This refreshing pasta sauce combines the creaminess of avocado with the brightness of lime, creating a perfect harmony of flavors.
Ingredients:
– 2 ripe avocados, peeled and pitted
– 1/4 cup freshly squeezed lime juice
– 1 tablespoon olive oil
– 1 clove garlic, minced
– Salt and pepper to taste
– 8 oz pasta of your choice (e.g., spaghetti or linguine)
Instructions:
1. In a blender or food processor, combine avocados, lime juice, olive oil, and garlic. Blend until smooth.
2. Season with salt and pepper to taste.
3. Cook pasta according to package instructions. Drain and set aside.
4. Combine the creamy avocado sauce with cooked pasta, tossing to coat evenly.
Cooking Time: 10-12 minutes (including cooking time for pasta)
Sun-Dried Tomato and Almond Pesto
Elevate your pasta dishes with this vibrant and flavorful Sun-Dried Tomato and Almond Pesto, perfect for a quick weeknight meal or as a topping for sandwiches.
Ingredients:
– 1 cup sun-dried tomatoes, chopped
– 1/2 cup fresh basil leaves
– 1/4 cup almonds
– 1/2 cup grated Parmesan cheese
– 1/2 cup extra-virgin olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. In a food processor, combine sun-dried tomatoes, basil leaves, almonds, and Parmesan cheese. Process until coarsely chopped.
2. Add garlic, salt, and pepper; process until well combined.
3. With the processor running, slowly pour in olive oil through the top. Process until smooth and creamy.
4. Taste and adjust seasoning as needed.
Cooking Time: None, as this is a raw sauce!
Lentil and Mushroom Bolognese
This vegetarian take on the Italian staple combines tender lentils and meaty mushrooms with rich tomato sauce for a satisfying, comforting meal.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups mixed mushrooms (such as cremini, shiitake, and oyster), sliced
– 2 tablespoons olive oil
– 1 onion, finely chopped
– 3 garlic cloves, minced
– 1 can (28 oz) crushed tomatoes
– 1 cup vegetable broth
– 1 teaspoon dried basil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the onion and cook until translucent, about 5 minutes.
2. Add the mushrooms and cook, stirring occasionally, until they release their liquid and start to brown, about 10-12 minutes.
3. Stir in the garlic, lentils, crushed tomatoes, vegetable broth, and basil. Season with salt and pepper to taste.
4. Bring the mixture to a simmer, then reduce heat to low and cook, covered, for 30-40 minutes or until the lentils are tender.
5. Serve hot, topped with Parmesan cheese if desired.
Cooking Time: 40-50 minutes
Zucchini and Walnut Cream Sauce
This creamy sauce is a delicious twist on traditional pasta sauces, combining the flavors of sautéed zucchini and toasted walnuts with a rich cream base. It’s perfect for serving over pasta, risotto, or as a dip.
Ingredients:
– 1 medium zucchini, sliced
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped toasted walnuts
– 2 tablespoons butter
– 2 cloves garlic, minced
– 1 cup heavy cream
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Heat the butter in a large skillet over medium-high heat. Add the zucchini and cook until tender, about 3-4 minutes.
2. Add the garlic, parsley, and walnuts to the skillet. Cook for an additional minute.
3. In a separate bowl, whisk together the heavy cream and a pinch of salt and pepper.
4. Pour the cream mixture into the skillet with the zucchini mixture. Bring to a simmer and cook until slightly thickened, about 2-3 minutes.
5. Taste and adjust seasoning as needed. Serve hot over pasta or risotto, topped with grated Parmesan cheese if desired.
Cooking Time: Approximately 10-12 minutes
Tomato and Caramelized Onion Marinara
This classic Italian sauce is elevated by the deep sweetness of caramelized onions and the brightness of fresh tomatoes. Perfect for pasta, pizza, or as a dipping sauce.
Ingredients:
– 2 cups of chopped fresh tomatoes (or 1 can of crushed tomatoes)
– 1 large onion, thinly sliced
– 3 cloves of garlic, minced
– 1/4 cup of olive oil
– Salt and pepper to taste
– Fresh basil leaves, chopped (optional)
Instructions:
1. In a large saucepan, heat the olive oil over medium-low heat.
2. Add the sliced onions and cook for 20-25 minutes, stirring occasionally, until they are dark golden brown and caramelized.
3. Add the minced garlic and cook for an additional 1-2 minutes, until fragrant.
4. Add the chopped tomatoes and salt to taste. Stir well to combine.
5. Simmer the sauce for 15-20 minutes, stirring occasionally, allowing the flavors to meld together.
6. Taste and adjust seasoning as needed.
7. Serve hot, garnished with chopped fresh basil leaves if desired.
Cooking Time: 45-50 minutes
Greek Yogurt and Lemon Garlic Sauce
This tangy and creamy sauce combines the richness of Greek yogurt with the brightness of lemon and pungency of garlic, making it a perfect accompaniment to grilled meats, vegetables, or as a dip for pita bread.
Ingredients:
– 1 cup Greek yogurt
– 2 cloves garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
Instructions:
1. In a small bowl, whisk together the yogurt, garlic, lemon juice, salt, and pepper until smooth.
2. Taste and adjust the seasoning as needed.
3. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
4. Serve chilled or at room temperature.
Cooking Time: 5 minutes (including prep time)
Roasted Eggplant and Tahini Sauce
Roasted Eggplant with Tahini Sauce Recipe
This Middle Eastern-inspired dish combines the rich flavor of roasted eggplant with the creamy, nutty taste of tahini sauce, making it a perfect accompaniment to grilled meats or as a side dish.
Ingredients:
– 2 large eggplants
– 1/4 cup tahini paste
– 1/4 cup lemon juice
– 2 cloves garlic, minced
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the eggplants in half lengthwise and place them on a baking sheet lined with parchment paper.
3. Drizzle the eggplant halves with olive oil and sprinkle with salt.
4. Roast the eggplants for 30-40 minutes, or until they are tender and slightly caramelized.
5. In a blender or food processor, combine tahini paste, lemon juice, garlic, and a pinch of salt. Blend until smooth.
6. Serve the roasted eggplant halves with the tahini sauce spooned over the top. Garnish with chopped parsley, if desired.
Cooking Time: 40-50 minutes
Kale and Cashew Alfredo Sauce
This vegan take on classic Alfredo sauce uses blanched kale and cashews to create a rich, creamy, and nutritious condiment perfect for pasta, pizza, or as a dip.
Ingredients:
– 2 cups curly kale, stems removed and discarded, leaves chopped
– 1/2 cup raw cashews
– 1/4 cup nutritional yeast
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1/2 teaspoon salt
– 3 tablespoons olive oil
Instructions:
1. Preheat oven to 350°F (180°C).
2. Toss kale with 1 tablespoon olive oil and season with salt. Roast for 10-12 minutes, or until wilted.
3. In a blender, combine roasted kale, cashews, nutritional yeast, garlic, lemon juice, and remaining 2 tablespoons olive oil.
4. Blend on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
5. Serve immediately over pasta, pizza, or use as a dip.
Cooking Time: 15-20 minutes
Chickpea and Turmeric Coconut Sauce
This creamy sauce combines the comforting flavors of chickpeas, turmeric, and coconut milk for a deliciously healthy condiment to accompany your favorite dishes.
Ingredients:
– 1 can chickpeas (14.5 oz)
– 2 tablespoons coconut oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ground turmeric
– 1/2 cup coconut milk
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat the coconut oil in a medium saucepan over medium heat.
2. Add the chopped onion and cook until translucent, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Stir in the ground turmeric and cook for 30 seconds.
5. Drain and rinse the chickpeas, then add them to the saucepan. Cook for 2-3 minutes or until heated through.
6. Pour in the coconut milk and season with salt and pepper to taste.
7. Simmer the sauce over low heat for 10-15 minutes or until thickened slightly.
8. Garnish with fresh cilantro leaves, if desired.
Cooking Time: 20-25 minutes
Artichoke and White Bean Pasta Sauce
A creamy and flavorful pasta sauce that combines the tender hearts of artichokes with the subtle taste of cannellini beans.
Ingredients:
– 1 large cannelini bean, drained and rinsed
– 2 cups artichoke hearts (canned or fresh)
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 3 cloves garlic, minced
– 1 cup vegetable broth
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large saucepan, heat the olive oil over medium heat.
2. Add the onion and cook until translucent, about 5 minutes.
3. Add the garlic and cook for an additional minute.
4. Stir in the artichoke hearts, cannellini beans, vegetable broth, and Parmesan cheese.
5. Bring the mixture to a simmer and let it cook for 10-15 minutes or until the sauce has thickened slightly.
6. Season with salt and pepper to taste.
7. Serve hot over cooked pasta and garnish with chopped parsley if desired.
Cooking Time: 20-25 minutes
Broccoli and Pine Nut Pesto
This vibrant green pesto is a perfect combination of nutty pine nuts, sweet broccoli, and tangy Parmesan cheese. It’s an ideal accompaniment to pasta, pizza, or as a dip for crudités.
Ingredients:
– 2 cups broccoli florets
– 1/4 cup pine nuts (or walnuts)
– 1/2 cup grated Parmesan cheese
– 1/2 cup olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a food processor or blender, combine broccoli, pine nuts, Parmesan cheese, garlic, salt, and pepper.
2. Process until the mixture is well combined and slightly smooth.
3. With the processor running, slowly pour in olive oil through the top.
4. Continue processing until the pesto reaches your desired consistency.
5. Taste and adjust seasoning as needed.
6. Serve immediately or store in an airtight container in the fridge for up to 1 week.
Cooking Time: 10 minutes
Butternut Squash and Sage Cream Sauce
Elevate your fall-inspired dishes with this rich and savory cream sauce featuring roasted butternut squash and fragrant sage. Perfect as a side dish or used as a topping for pasta, chicken, or vegetables.
Ingredients:
– 1 large butternut squash (about 2 lbs)
– 2 tablespoons unsalted butter
– 1/4 cup all-purpose flour
– 1 cup heavy cream
– 1/2 cup grated Parmesan cheese
– 2 tablespoons chopped fresh sage leaves
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C). Cut the butternut squash in half lengthwise, scoop out seeds, and place cut-side up on a baking sheet. Roast for 45-50 minutes or until tender.
2. Scoop out cooked squash flesh and transfer to a blender or food processor. Add butter, flour, heavy cream, Parmesan cheese, and sage leaves. Blend until smooth.
3. Season with salt and pepper to taste. Serve warm or at room temperature.
Cooking Time: 45-50 minutes (roasting the squash) + 5-10 minutes (blending the sauce)
Cauliflower and Nutritional Cheese Sauce
This recipe combines the health benefits of cauliflower with the richness of a nutritional cheese sauce, making it a perfect option for vegans and non-vegans alike. This comforting side dish or main course is easy to make and packed with nutrients.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons of olive oil
– 1/4 cup of cashew cream (see notes)
– 1 tablespoon of lemon juice
– 1/2 teaspoon of salt
– 1/4 teaspoon of black pepper
– 1/2 cup of nutritional yeast
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut into florets.
3. In a large bowl, toss the cauliflower with olive oil, salt, and black pepper until well coated.
4. Spread the cauliflower on a baking sheet and roast for 20-25 minutes or until tender.
5. In a blender, combine cashew cream, lemon juice, and nutritional yeast. Blend until smooth.
6. Toss the roasted cauliflower with the cheese sauce until fully coated.
7. Serve hot.
Cooking Time: 25-30 minutes
Notes:
To make cashew cream, soak 1/2 cup of cashews in water for at least 4 hours. Drain and blend with 1/2 cup of fresh water until smooth.
Beetroot and Walnut Pasta Sauce
This vibrant sauce combines the natural sweetness of beetroot with the earthy richness of walnuts, creating a unique and delicious pasta accompaniment.
Ingredients:
– 2 medium beetroot, peeled and chopped
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1/2 cup walnut halves
– 1/2 cup chicken or vegetable broth
– 1 tablespoon honey
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat the oven to 425°F (220°C).
2. Toss the beetroot with olive oil, garlic, and salt on a baking sheet. Roast for 30-40 minutes or until tender.
3. Let the beetroot cool, then blend with broth, honey, and walnuts in a food processor until smooth.
4. Season with salt and pepper to taste.
5. Serve over cooked pasta, garnished with chopped parsley if desired.
Cooking Time: 40-50 minutes
Carrot and Ginger Miso Sauce
This vibrant and flavorful sauce combines the natural sweetness of carrots and ginger with the savory umami of miso, perfect for elevating your favorite dishes. With just a few simple ingredients and steps, you can create this delicious condiment in no time!
Ingredients:
– 2 medium-sized carrots, peeled and chopped
– 1-inch piece of fresh ginger, peeled and chopped
– 2 tablespoons white miso paste
– 2 tablespoons soy sauce
– 2 tablespoons rice vinegar
– 1 tablespoon honey
– 1/4 cup water
Instructions:
1. In a blender or food processor, combine carrots, ginger, and 1/2 cup of the water. Blend until smooth.
2. In a small saucepan, whisk together miso paste, soy sauce, rice vinegar, and honey.
3. Add the blended carrot mixture to the saucepan and stir to combine.
4. Bring the mixture to a simmer over medium heat, then reduce heat to low and cook for 5-7 minutes or until the sauce has thickened slightly.
5. Remove from heat and let cool.
Cooking Time: 15-20 minutes
Edamame and Mint Pesto
This vibrant green pesto combines the sweet, nutty flavor of edamame with the bright, refreshing taste of mint. A perfect accompaniment to pasta, pizza, or as a dip for veggies.
Ingredients:
– 1 cup cooked edamame
– 1/4 cup fresh mint leaves
– 1/2 cup pine nuts (or walnuts)
– 1/2 cup grated Parmesan cheese
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a food processor, combine edamame, mint leaves, pine nuts, and Parmesan cheese.
2. Process until the mixture is well combined and slightly smooth.
3. Add lemon juice and season with salt and pepper to taste.
4. Transfer to an airtight container and refrigerate for at least 30 minutes to allow flavors to meld.
5. Use immediately or store in the fridge for up to 1 week.
Cooking Time: None, as this is a quick-to-make condiment!
Summary
Discover 18 mouth-watering healthy pasta sauce recipes that will elevate your meals! From classic combinations to innovative twists, these sauces are packed with nutritious ingredients like roasted red peppers, spinach, avocado, and more. Try the Roasted Red Pepper and Garlic Pasta Sauce or the Spinach and Basil Pesto Sauce for a flavorful start. For vegans and vegetarians, there’s the Lentil and Mushroom Bolognese, Zucchini and Walnut Cream Sauce, and many more options to tantalize your taste buds. Get ready to cook up a storm with these deliciously healthy pasta sauces!
