Healthy Marinara Sauce
Transform your dishes with this simple and flavorful Homemade Healthy Marinara Sauce! Made with wholesome ingredients like ripe, unsalted crushed tomatoes, aromatic garlic, and a medley of dried herbs, this heart-healthy recipe is perfect for pasta, pizzas, or as a dipping sauce. Ready in just 40 minutes, this sauce skips the added sugar and heavy fats of store-bought versions, letting the natural sweetness of tomatoes shine. A touch of crushed red pepper flakes adds optional heat, while fresh parsley provides a vibrant garnish. Ideal for meal prep, this versatile sauce can be stored or frozen for convenient use whenever you need a burst of Italian-inspired flavor.
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Recipe Information
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 medium yellow onion, finely chopped
- 3 cloves garlic cloves, minced
- 28 ounces crushed tomatoes (unsalted)
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.25 teaspoons crushed red pepper flakes (optional)
- 1 teaspoon sea salt
- 0.25 teaspoons black pepper
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large saucepan over medium heat.
Add the finely chopped onion and sauté for 3-4 minutes, stirring frequently, until softened and translucent.
Add the minced garlic and cook for 1 additional minute, stirring constantly, until fragrant but not browned.
Stir in the crushed tomatoes, tomato paste, dried oregano, dried basil, crushed red pepper flakes (if using), sea salt, and black pepper.
Reduce the heat to low and let the sauce simmer gently uncovered for 25-30 minutes, stirring occasionally, until the flavors meld together and the sauce thickens slightly.
Taste and adjust the seasoning with extra salt or black pepper, if needed.
Remove from heat and garnish with chopped fresh parsley, if desired.
Serve warm over cooked pasta, spread on pizza dough, or use as a dipping sauce. Store leftovers in an airtight container in the refrigerator for up to 5 days, or freeze for longer storage.
Nutrition Facts
Calories |
84 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.8 g | 6% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 338 mg | 15% | |
| Total Carbohydrate | 9.9 g | 4% | |
| Dietary Fiber | 2.5 g | 9% | |
| Total Sugars | 5.4 g | ||
| Protein | 1.8 g | 4% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 32 mg | 2% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 343 mg | 7% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
