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Oil-Free Tomato Sauce | WFPBNO Spicy Tomato Sauce | Oil-Free Vegan Marinara Sauce

If you’re to looking to incorporate more whole foods into what you eat, you are probably well-aware that part of this process is removing as many processed foods as possible.

This was a foreign concept to me not that long ago. I always thought you HAD to saute, bake, and roast with oil.

Having flexibility in the kitchen is key. For me, the ability to cook without oil was actually kind of a revelation.

It opened doors I didn’t know existed and allowed me to get more creative.

Hope you enjoy!

Oil-Free Tomato Sauce | WFPBNO Spicy Tomato Sauce

Serves 2-3

Cook and Prep Time: 30-40 minutes

You Need:

  • 1 large can Pinto Beans, rinsed and drained
  • 2 Zucchini, cut in half, peeled into wide, flat strips
  • 1 large can Tomato Puree
  • 3-4 Shallots, halved, thinly chopped OR 1 White Onion, diced
  • ¾ cup Dry White Wine
  • 4 cloves Garlic, sliced
  • 1 tbsp. Tomato Paste
  • Vegetable Stock or Water, for sautéing
  • Salt, to taste
  • Black Pepper, to taste
  • 1 tbsp. Smoked Paprika
  • 1 tsp. Dried Thyme
  • 1 tbsp. Garlic Powder
  • 1 tbsp. Onion Powder
  • 1 tbsp. Red Pepper Flakes
  • Chopped Parsley, for garnish
  • Nutritional Yeast, for garnish

DIRECTIONS

  1. Rinse and chop produce accordingly.  Mix together smoked paprika, thyme, garlic powder, onion powder, and chili flakes.
  2. Set a large pan or skillet to medium heat.  Once warm, add garlic and shallots, cooking until softened, 4-5 minutes, adding vegetable stock as needed. 
  3. Add the spice mixture, and stir to combine.  Cook for 1 more minute, or until fragrant. 
  4. Add the tomato puree.  Bring to a boil, then reduce the heat to a simmer.  Cook for about 10 minutes, until desired thickness is reached.  Then, add the beans, and cook until warmed through, 2-3 minutes.  Season with salt and pepper to taste.
  5. Add zucchini noodles to sauce, and stir to combine.  Cook for another 2-3 minutes.
  6. Divide evenly among serving plates.  Garnish with parsley and nutritional yeast. Enjoy!
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No Oil Sweet Potato & Spinach Stew

No oil AND packed with flavor?

I know what you’re thinking.

Probably as skeptical as I look in this picture! But yes you can make dishes without oil still packed to the brim with nutrition.

As a home cook, this was one of the hardest things for me to wrap my head around.

But in my opinion, the more flexible you can be, the better cook you become. So keep it fresh with this no-oil sweet potato stew!

No Oil Sweet Potato & Spinach Stew

Cook and Prep Time: 35 minutes

Serves: 3-4

You Need

  • 1 ½ lb. Sweet Potatoes, chopped finely
  • 1 large can Cannellini Beans
  • 1 bunch Scallions, chopped
  • 1 Yellow Onion, diced
  • 3-4 cloves Garlic, minced
  • 6-8 oz. Cremini Mushrooms, chopped
  • 8 oz. Spinach, chopped
  • 2 cups of Vegetable Stock, for steaming
  • 2 tbsp. Tamari
  • 1 tbsp. Curry Powder
  • 2 cans Diced Tomatoes, with juices
  • Vegetable Stock, for sautéing
  • Salt, to taste
  • Black Pepper, to taste
  • Lime, for garnish
  • Chopped Cilantro, to garnish

DIRECTIONS

  1. Rinse and chop the produce accordingly. 
  2. Set a large pan or skillet to medium-high heat.  Once hot, add the scallions, white onion, and garlic.  Cook for 3-4 minutes, until onion has softened, adding vegetable stock as needed.
  3. Add the mushrooms, and sauté for 2-3 minutes, until softened.
  4. Then, add the sweet and the vegetable stock. Cover, and let steam for about 10 minutes, until softened.
  5. Once softened, add beans and toss to combine, 2-3 minutes.  Add spinach and cook until wilted, about 1-2 minutes more.  Add tamari and curry powder, and toss to combine.  Season with salt and pepper to taste.
  6. Serve with alone or with brown rice.  Garnish fresh herbs and a lime wedge.  Enjoy!