• Positively Chronic Travels

One Pot Plant Based Tomato Spaghetti

Free from onion and garlic, low FODMAP, gluten free and totally vegan!

So many savoury recipes contain onion and garlic, especially tomato based pastas. It’s challenging to find a ready made pasta sauce that doesn’t contain onion/garlic. Anyone else find this?

For this reason, I’ve created this recipe to make it super flavoursome yet still accessible to elimination diets

Every single pot counts when preparing spoonie friendly recipes, so I’ve made this recipe using just ONE frying pan, so washing up is easy AF. I use the toxin free frying pan from Greenpan that’s PFOA and PFAS free and also non-stick

Ready in ~15 minutes and ultra simple to prepare

P.S. In the images for the aesthetic I added the pasta earlier but I recommend adding this once all ingredients are already boiling/bubbling

This tomato spaghetti also has added veggies for additional nourishment, despite being super comforting

Serves around 3-4 people - so ideal for a dinner party where you want a tasty but minimal effort meal


250g spaghetti [gluten free if necessary]

4 cups boiling water with 3 veg stock cubes that are free from onion & garlic (e.g. Massel or Bays Kitchen)

2 cups baby spinach [sliced - optional]

1/2 cup fresh basil

1 cup finely sliced baby button mushrooms

2 cups halved cherry tomatoes

2 tbsp olive oil

1 cup tomato passata

1 tbsp soy sauce

1 tbsp apple cider vinegar

1 tsp maple syrup

1 tsp yeast extract

1/2 tsp salt and 1/4 tsp black pepper


  1. Add all of the ingredients [apart from the pasta] to a non stick frying pan and bring to a boil

  2. Add the spaghetti and reduce to a simmer and set a timer depending on the pasta cooking instructions

  3. Stir occasionally

  4. Once the timer goes off check for done-ness. From my experience with gluten free pasta it requires ~5 minutes longer than the pasta cooking time

  5. Serve immediately and enjoy

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