Vegan White Wine Pasta Sauce | FoodByMaria

Gluten Free

The Best Garlic + Onion White Wine Pasta Sauce

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10 minutes


30 minutes



This is the best Garlic & Onion White Wine Spaghetti Sauce you will find. I promise. It's so easy to make and it's damn delicious.

Hi, my name is Maria and I’m addicted to pasta. I could eat pasta every day and if I’m being honest some weeks I get pretty close. Don’t get me wrong, I’ll eat a few heads of kale for lunch, but when my body wants carbs, glorious carbs, I go for it. So if you’re ready to go for it, this garlic and onion white wine spaghetti sauce is the best thing since sliced bread.

White wine spaghetti sauce on a serving platter

Buzz Word of The Day: Gluten Free

“Gluten Free” has become a bit of a buzzword, along with sugar-free and dairy-free. Unfortunately, some brands have jumped on the bandwagon only to offer products free of one thing but full of everything else which is not good for you. When reading labels friends, please don’t be blinded by fancy packaging and always read the ingredients! For this recipe I used Cali’flour Foods pasta and get ready for it, there are only TWO ingredients:

  1. Cauliflower
  2. Lentils

You read that right! This pasta is not only good for you because it’s full of protein and nutrients, but actually tastes like pasta is supposed to taste. Now you can get all your carby craving fix and feel good about it too (as you always should).

Looking for more recipes? Here are 15 Vegan Pasta Recipes you’ll love.

White wine spaghetti sauce on a serving platter

What are the benefits of lentils?

Did you know Canada supplies a lot of the world with a pulse? Lentils make up a big portion of that and they are a super easy and inexpensive way to get a wide range of nutrients. They are packed with vitamin B, magnesium, zinc, and potassium and are actually made up of 25% protein. They are also high in folate and iron, which is great news for anyone who eats a mostly plant-based diet. So you can enjoy this pasta dish guilt-free knowing you are getting:

  • Vitamin B6: 18% of the RDI
  • Folate: 90% of the RDI
  • Iron: 37% of the RDI
  • Magnesium: 18% of the RDI
  • Phosphorous: 36% of the RDI
  • Potassium: 21% of the RDI
  • Zinc: 17% of the RDI
  • Copper: 25% of the RDI
  • Manganese: 49% of the RDI

Source: Healthline

White wine spaghetti sauce on a serving platter

Send Noods

My relationship with pasta is a long and strong one. It’s such a versatile food that can be eaten hot, cold, and all year long. I’ve cooked it up many times and paired it with lots of different sauces. This garlic and onion white wine pasta sauce is super easy to make and a nice switch up from a more traditional tomato-based sauce. For some other pasta inspiration be sure to try:

Check out the white wine spaghetti sauce recipe below and don’t forget to let me know what you think over at @foodbymaria and below in the comments! Tag #foodbymaria and #fearnotfoodisyourfriend so I can see all your beautiful recreations.

Garlic + Onion White Wine Spaghetti Sauce

5 from 13 votes
This is the best Garlic & Onion White Wine Spaghetti Sauce you will find. I promise. It’s so easy to make and it’s damn delicious.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Main Dishes
Cuisine Vegan
Servings 4
Calories 477 kcal


  • 200-250g spaghetti

For the sauce:

For the asparagus/toppings:


  • Bring a large pot and a medium pot of water to a boil and salt generously. Add pasta to boiling water and cook according to package instructions – I used Cali-Flour Pasta! Reserve a few tablespoons of pasta water and set aside.
  • Prep the asparagus: Cut the fibrous ends off the asparagus (about 1 inch from the bottom of the stem). Steam the asparagus for about 3 minutes until just tender. Set aside.
  • Heat a large pan on medium heat. Once hot, add olive oil and onion.  Cook for 5 minutes or until translucent, stirring often.  Add the garlic and cook for 2 minutes before adding in salt, pepper, chili flakes and nutritional yeast. Stir to combine.
  • Stir in the white wine and cook down for 30 second to a minute. Next stir in the vegetable stock paste and cook for another minute. Add in the coconut cream and stir to combine. In a small bowl stir together corn starch and 1 tbsp water. Once combined, add it into the pan with the rest of the sauce. Finally add in the lemon juice.
  • Add the cooked pasta to the sauce along with a few tablespoons of pasta water to loosen and combine it all together.
  • Stir in the steamed asparagus and then top with fresh basil, lemon zest, a squeeze of lemon juice and shredded parmesan cheese.



Can substitute coconut cream for almond milk.
Will last up to 2-3 days in the fridge in a tight sealed container.
Also delicious served with your favourite protein!


Calories: 477kcal | Carbohydrates: 45.9g | Protein: 12.5g | Fat: 16.3g | Saturated Fat: 3.1g | Polyunsaturated Fat: 1.9g | Monounsaturated Fat: 10.5g | Cholesterol: 3.6mg | Sodium: 400.5mg | Fiber: 4.2g | Sugar: 4.5g
Review This Recipe Let us know how it was!

Disclaimer: This post was sponsored by Cali’flour Foods


5 stars
Im not normally this excited about pasta recipes but THIS recipe BLEW ME AWAY! The mix of flavors was devine!

Maria Koutsogiannis

isn’t it so freaking good!


Really amazing post. I am really satisfied with this type of information. We know that the internet has a lot of information. But every piece of information is not informative. For many days I have been searching for that type of information that is informative. I am very glad to read this content.


5 stars
We know that the internet has a lot of information. But every piece of information is not informative. For many days I have been searching for that type of information. But I am not satisfied with the other website information. But I am very happy to read this content.

kelsea williams

5 stars


5 stars
I Love Your Food Recipes. Thank U from me and the Family.

Jordan O'Malley

This recipe is creamy but still bright and zesty!

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