Get ready to meet your new go-to pasta sauce! This creamy vegan Sweet Potato Pasta Sauce blends the natural sweetness of roasted veggies with a rich, savory flavor that’s completely irresistible. Made with simple, wholesome ingredients and ready in just 25 minutes, it’s a budget-friendly option perfect for busy weeknights. Treat your family to a delicious dinner that’s as quick to prepare as it is to enjoy!
This vegan pasta sauce is the ultimate comfort food, packed with the vitamin A goodness of sweet potato, a boost of vitamin B12 from nutritional yeast, and plant-based protein from tofu. Creamy, dairy-free, and irresistibly delicious—it’s a dish you’ll crave all season long! Top with my Chickpea Breadcrumbs for more protein and a delectable crunch.
This was inspired by my Chickpea Miso Pasta Soup on this site and pairs well with these amazing Crispy Roasted Chickpeas.
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👩🏼🌾 Ingredients & Health Benefits
- Sweet potatoes are rich in vitamin A (in the form of beta-carotene), which is important for vision, immune function, and skin health. They are also a good source of fiber, which helps with digestion, blood sugar control, and reducing the risk of heart disease. Additionally, sweet potatoes have a low glycemic index when prepared properly, making them a great option for those managing blood sugar levels.
- Cherry tomatoes are packed with lycopene, the phytonutrient that gives them their vibrant red color and serves as one of the most powerful antioxidants. Interestingly, cooking tomatoes makes lycopene even more bioavailable by breaking down the cell walls, which helps your body absorb it more easily. That’s why this Sweet Potato Pasta Sauce, made with roasted tomatoes, not only delivers incredible flavor but also boosts your intake of this healthful nutrient.
- Onion and garlic increase the absorption of zinc and iron and add a delicious flavor when roasted.
- Silken tofu adds protein and creaminess to the sauce.
- Red wine vinegar balances the flavors and adds a tangy, slightly sweet acidity to a sauce, enhancing its depth.
- White (mellow) miso is made from fermented soybeans, it's not only delicious but also packed with probiotics, vitamins, and minerals. Additionally, miso is a healthier alternative to salt, as it doesn’t raise blood pressure like regular salt does!
- Nutritional yeast adds a rich, savory, cheese-like flavor and helps thicken dressings. If you are looking to boost your B vitamin intake, opt for fortified nutritional yeast, which often includes B12. (See my brands for fortified and unfortified here.)
- Crushed red pepper contains capsaicin, a compound that activates a special receptor in the body called TRPV1. This receptor helps improve fat burning, insulin use, and overall health, with studies showing that small amounts of capsaicin can support weight management, diabetes control, and heart health by enhancing how the body processes energy.
- Fresh basil leaves are rich in antioxidants. Basil contains compounds like eugenol, flavonoids, and beta-carotene that fight free radicals, protecting cells from damage.
See the printable recipe card below for quantities.
🍠 Substitutions & Variations
- Sweet potato - instead of sweet potato, you can use butternut squash
- Tofu - use 1 cup soaked cashews instead of tofu if preferred
- Fresh herbs - Add fresh thyme or rosemary leaves to the veggies for baking
See this high-fiber Easy Vegan Pasta Sauce Recipe made with sweet potato on my website, as well as this Chickpea Pasta with Garlic and Herbs! For more easy and healthy pasta recipes, see my Vegan Pasta Recipes page.
📖 How to Make Sweet Potato Pasta Sauce
This is an overview. The full recipe is at the bottom of the post.
- Preheat the oven to 450ºF. Place the veggies in a baking dish. Toss with olive oil, salt and pepper. (Do not peel the garlic cloves for baking.)
- Bake them for about 25 minutes, or until the sweet potato is tender. Then squeeze the garlic cloves from their outer skins into a blender. Discard the skins.
- Blend: Transfer the roasted veggies to the blender with the garlic. Add the remaining sauce ingredients and blend until smooth. Heat the sauce in a medium saucepan, as needed. Serve the desired amount of sauce with your cooked pasta. Garnish with fresh basil.
- For more gut-healthy resistant starch and an even lower glycemic index, use Diabetic Sweet Potatoes to make Sweet Potato Pasta Sauce.
✔️ Expert Tips
- Blending: This recipe does not require a high-speed blender. A regular blender will work just as well. However, I highly recommend owning a high-speed blender. It comes in handy for blending nuts and other hard foods. It's worth every penny.
- Roasting whole garlic cloves in their skins gives the garlic a slightly sweet and less pungent flavor. The cooked garlic cloves slide easily from their skins.
- Storage: Refrigerate any leftover Sweet Potato Pasta Sauce in an airtight container for up to 4 days. Or freeze in a freezer-safe container for up to 3 months.
🙋🏽♀️ Recipe FAQs
Good substitutes for nutritional yeast include vegan parmesan, which provides a cheesy flavor, or a mix of dried oregano and paprika for a savory touch. Dried shiitake mushrooms can add an umami-rich taste, while brewer's yeast offers a similar nutritional profile. Yeast extract spreads like Marmite or Vegemite are also great alternatives for a bold, umami flavor.
When serving sweet potato pasta sauce, choose a pasta that complements its creamy, flavorful texture. Whole-wheat pasta is an excellent choice, offering a hearty, nutty flavor and added fiber and nutrients. Chickpea or other legume-based pastas are great for boosting plant-based protein, making the dish even more satisfying. Soba noodles bring a slightly earthy taste and pair wonderfully with the sauce’s natural sweetness. Quinoa noodles are another nutrient-dense option with a mild flavor that lets the sauce shine. For a lighter option, vegetable noodles like zucchini or sweet potato spirals add freshness and texture while keeping the dish wholesome. Even classic white pasta works well for a traditional comfort-food vibe!
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Sweet Potato Pasta Sauce
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Ingredients
- 2 pints cherry tomatoes
- 1 yellow onion sliced into wedges
- 1 medium sweet potato cut into ½-inch pieces (about 2 cups)
- 6 garlic cloves unpeeled
- Drizzle of olive oil or balsamic vinegar
- Salt and black pepper to taste
- 16 ounces silken tofu (1 packet)
- 2 tablespoons red wine vinegar
- 2 tablespoons white miso (mellow) dissolved in 2 tablespoons water
- ¼ cup nutritional yeast
- ¼ teaspoon crushed red pepper
- ½ cup basil leaves chopped, for garnish
Optional or serving:
- 16 ounces dry pasta cooked al dente (whole grain or legume)
Instructions
- Preheat the oven to 450ºF.
- Roast the veggies: Place tomatoes, onion, sweet potato, and garlic in a large rimmed baking dish. Drizzle with olive oil or balsamic vinegar. Season with salt and pepper. Roast for about 25 minutes, or until the sweet potato is fork tender, stirring every 10 minutes.
- Squeeze the cooked garlic cloves from their outer skins into a blender. Discard the skins.
- Blend the sauce: Transfer the baked tomato mixture to the blender. Add the tofu, vinegar, dissolved miso, nutritional yeast, and red chili flakes. Blend until smooth.
- Heat the sauce (optional) in a large saucepan. Add salt and pepper to taste.
- For serving: Pour the desired amount of sauce over the pasta for serving. Garnish with basil.
Notes
- Pasta: Serve with the desired amount of whole grain or legume pasta.
- Roast the veggies in a single layer for even browning.
- Substitute the sweet potato for 2 cups butternut squash (½-inch pieces) as desired.
- For oil-free, drizzle the veggies with balsamic vinegar for roasting.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Jo says
Hi, does the nutritional values include the pasta or not? Looking forward to trying this! Keep going cos your recipes are great and look.really appetising...😊
Nisha Melvani, RDN says
They do not. The sauce is fantastic!
Dana Messina says
Is the extra sauce able to be frozen?
Nisha Melvani, RDN says
Yes, absolutely. I would use souper cubes and freeze it in portions.
Jo Elen Gidish says
Once you squeeze the cooked garlic out of the skin it goes into the blender with the other ingredients, correct?
Nisha Melvani, RDN says
Yes! Sorry- just added this.
Sharon says
Delicious!! I was not raised vegetarian and this was my first time buying miso and nutritional yeast. I am impressed that these ingredients can be used to create a meal that tastes like indulgent comfort food. I also appreciate a veggie-based meal that only requires a very manageable amount of peeling and chopping.
Nisha Melvani, RDN says
Thanks for giving this recipe a try. It's a fave. I'm thrilled you enjoyed it! Miso and sweet potato are a delicious combo for sure.
Erin says
Quick question: in your recipes, are the nutrition facts you list at the end per serving or per entire recipe/total servings in recipe? I assume it’s per serving, but just want to make sure 😉
Thank you for posting all these recipes for everyone! Very gracious.
Nisha Melvani says
Hi. Yes, they are per serving. Have a great evening,
Abby B says
Super unique and satisfying dish! Definitely a nice change of pace from our normal cashew heavy sauces that we have been trying to find alternatives for. It paired nicely with a side of roasted zucchini and mushrooms and I am excited to do it again with some steamed broccoli or roasted brussel sprouts on the side. We’re very excited to try out more recipes, thanks for sharing!
Nisha Melvani says
Thank you. Makes my day to know how much you liked this dish. Have a lovely weekend.
M C G says
This was sooo creamy and delicious. I substituted the tofu with cashews as suggested and a generous amount of Thai basil. Real comfort food.
Nisha Melvani says
So glad you enjoyed it. Thank you.
Zach says
Instead of the cherry tomatoes do you think I could use a large can of fire roasted diced tomatoes and just add them to be the blender after adding the other ingredients? I am sure it won't be as good as using fresh tomatoes but it will make it quite a bit less expensive plus it removes the most perishable ingredient.
Nisha Melvani says
Yes you can do that. Just add them gradually until the desired taste and consistency.
Luisa Aldapa says
Delicious! This is the second time my Husband has made this for dinner, and I am definitely a big fan. Thank you for the recipe!
Nisha Melvani says
I'm so glad you are both enjoying it. Thanks for leaving a comment and letting me know. Have a great day.
Jillian says
This is delicious! I just made it tonight, and was happy to be able to put together something so delicious and healthy with ingredients I have on hand. The veggies roasting made our home smell amazing. My family enjoyed this sauce over whole grain pasta, as well as over brown rice, as we were trying to finish up some leftover starches in our fridge. I am thinking ahead to lunch tomorrow and planning to top a baked potato with this sauce. It’ll be great! This recipe is a keeper, for sure!
Nisha Melvani says
Jillian, Thank you for your comment. So thoughtful of you to take the time. I'm so happy you liked the recipe. xxx
Marisa M says
I made this recently, and it was super tasty! Great recipe idea! Very different than most pasta dishes I've tried, and I'm looking forward to finding more recipes that utilize miso and sweet potatoes ... I haven't cooked much with those ingredients before.
My pasta to sauce ratio was waaaay off and I have a lot of sauce left over! Any suggestions on what to do with it? Besides, of course, making more pasta?
Nisha Melvani says
Hi. I'm so glad you enjoyed it. Consider warming it with some vegetable broth and making a soup out of it. I think you would like it.
Michelle says
Made this recipe as directed tonight to test out my new Vitamix and it was delicious! We're non-vegans who like to mix in some vegan meals a couple times a week and this will definitely be added into the rotation!
Nisha Melvani says
I'm so happy that even non-vegans enjoy this dish. Thank you.