Home-made raw tomato sauce over pasta

It is a rare occurrence we are able to eat a lot of nutritious foods in their raw form. As an example, typically by the time one eat tomatoes in a tomato sauce over pasta, it is often processed, cooked over a long period of time, and sometimes even from a jar (no judgment – its definitely the easiest route!) But – You are missing out on key nutrients that are lost in the cooking process. There are multiple fruits and vegetables (not all!) that should be consumed as close to raw as possible – meaning the closer to its natural state you consume it, the better and easier it is for your body.

This sauce takes about the time for your chosen pasta to cook – typically under 15 minutes. 😀

Raw and nutritious oil-based tomato sauce over pasta


  • Immersion hand blender, or blender
  • Pot of water (for pasta)
  • Strainer (for pasta)
  • Large bowl (for serving/leftovers)


  • 1/2-1 zuchinni, chopped
  • 2-4 small-medium vine tomatoes (mine were fresh from my garden!)
  • 2-4 tbsp olive oil (or more if wanting more sauce and/or thickness – up to 6 tbsp max is my personal suggestion)
  • 1 tbsp red wine or more if wanting (alcohol or non-alcohol works either way) (also optional)
  • Coconut/plant based milk (optional, but I personally added about 2-3 tbsp) – the more you add, the more creamy/liquid-y the sauce will be
  • Black pepper to taste
  • Cayenne pepper to taste (optional but highly recommended)
  • Salt (in my case, garlic Himalayan pink sea salt with dried garlic) to taste
  • 2 or more cloves garlic (again, to your liking) , chopped at least 10 minutes prior to blending to get that allicin
  • Fresh or dried basil 
  • Fresh or dried oregano
  • Pasta (your choice- I used 1 package gluten free quinoa spaghetti) 
  • Nutritional yeast (optional) or other vegan cheese substitute 


  1. Put pot of water on to boil. Add a dash of oil, vegan “butter”, or salt if you’re into that kind of thing.
  2. Wash + prepare produce (chop, etc.)
  3. Place all ingredients into a cup that fits the immersion blender, or a container that will not splatter. Note: If you are using fresh basil or fresh oregano, put a little bit aside for garnish
  4. Blend ingredients to your desired thickness.
  5. Follow your taste buds – taste the sauce and if you think it needs more of something, add it, and keep tasting. This is a labour of love!
  6. Drain pasta when its fully cooked, rinse, shake, and then put into large bowl.
  7. Pour raw sauce on top of the pasta, mix and serve.
  8. If you used fresh herbs, rip and toss on top.
  9. Top with (a little) more salt, (a lot) more pepper and/or more nutritional yeast if you wish… 😉

Serves 2-4, depending on how hungry you all are. 😉

I would personally recommend eating this sauce asap to get the full nutritional benefits – but it will last mixed with pasta or by itself, in an airtight container + refrigerated for approx 24 hours (or more??  I’ve never tried past then to be honest).

If you’re looking for more substance – This pasta sauce pairs well with other veggies (peppers, broccoli, kale, spinach to name a few). Feel free to add unlimited veg to this delish dish – but remember you may need to scale up on the sauce recipe based on what you’re adding.

Originally posted October 8/15.


2 Comments Add yours

    1. Sam says:

      Thank you! 🙂 and Thanks for your comment! 🙂


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