Healthy Food

Liz Earle’s easy homemade tomato pasta sauce recipe

2 to 3, or scale up for batch cooking
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Looking for an easy homemade pasta sauce recipe?

Pasta is a midweek staple for many. It’s a quick, tasty and well-rounded meal when paired with protein, healthy fats and extra veggies for fibre. Choosing wholegrain pasta can help to bump up the fibre content, or opt for fresh egg pasta as it’s often higher in protein.

But while jarred sauces are convenient, many that we pair with our pasta dishes are classed as ultra processed, with ingredient lists that include acidity regulators, thickeners, and preservatives. An easy way to avoid these gut-disruptive ingredients is by making our own pasta sauce at home. And it’s simpler than you might think.

Our founder, Liz Earle, loves to make this deliciously wholesome Mediterranean-inspired recipe. It’s brimming with lycopene from the tomatoes, which can help to fight harmful free radicals that can damage cells and contribute to ageing.

Liz’s UPF-free pasta sauce recipe is also loaded with fresh herbs and the goodness of extra virgin olive oil.

Perfect for midweek meals, it can be batch cooked and frozen, too. Simply double or triple the ingredients and simmer in a large, wide pan. Ensure the sauce cools fully before freezing, label and freeze for up to three months. To defrost, leave overnight in the fridge or reheat gently from frozen in a saucepan. You can add a splash of water or stock, if needed. Add the fresh basil after defrosting and reheating, to preserve its fresh flavour.

This sauce makes the ideal base for an array of healthy pasta dishes. Up the protein content with things like chicken or tuna, or include healthy fats, such as olives or mozzarella. It also tastes delicious with extra veggies and fresh basil, helping to up the fibre content.

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Ingredients

  • 1 tbsp extra virgin olive oil (EVOO), cold-pressed
  • 1 small red onion, finely chopped
  • 2 garlic cloves, finely sliced or crushed
  • 400g tin of organic chopped tomatoes (or 5–6 ripe vine tomatoes, peeled and chopped)
  • Small handful of fresh basil leaves, torn
  • Sea salt and freshly ground black pepper, to taste
  • Optional: pinch of dried oregano or a splash of balsamic vinegar for added depth

Method

  1. Warm the EVOO in a wide pan over low to medium heat.
  2. Add the onion and gently sauté for 5–6 minutes until softened.
  3. Stir in the garlic and cook for a further minute, being careful not to burn it.
  4. Pour in the chopped tomatoes, stir, and let the sauce gently simmer for 15-20 minutes, uncovered, until thickened and rich.
  5. Season to taste with salt, pepper, and optional oregano or balsamic.
  6. Stir through the torn basil at the end, preserving its bright flavour.
  7. For a smoother finish, blend the sauce with a stick blender if desired.