Heart-Healthy Savory Tomato Spread
Elevate your snacking game with this Heart-Healthy Savory Tomato Spread, a perfect balance of bold flavors and wholesome ingredients. This nutrient-packed recipe highlights the natural sweetness of Roma tomatoes, enriched with aromatic garlic, red onion, and fresh basil leaves, while a splash of balsamic vinegar adds a tangy depth. Seasoned with oregano, crushed red pepper flakes, and a touch of olive oil, this spread is simmered to perfection and blended into a velvety texture that’s ideal for dipping, spreading, or topping. With just 10 minutes of prep and simple stovetop cooking, this versatile recipe is a delicious way to boost heart health without compromising on taste. Serve it on whole-grain crackers, as a sandwich spread, or alongside fresh veggies for the ultimate guilt-free indulgence!
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Recipe Information
Ingredients
- 6 medium Roma tomatoes
- 2 tablespoons Olive oil
- 3 large Garlic cloves
- 1 small Red onion
- 10 leaves Fresh basil leaves
- 1 tablespoon Balsamic vinegar
- 1 teaspoon Oregano
- 0.25 teaspoon Crushed red pepper flakes
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.25 cup Water
Instructions
1. Wash the Roma tomatoes and cut them into quarters, removing the seeds where possible to reduce excess liquid.
2. Peel and finely chop the garlic cloves.
3. Peel and dice the red onion into small pieces.
4. Heat the olive oil in a medium-sized saucepan over medium heat.
5. Add the chopped garlic and onion to the saucepan and sauté for 3-4 minutes until the onion becomes translucent and the garlic is fragrant.
6. Add the quartered tomatoes to the saucepan and stir to combine.
7. Pour in the water and add the dried oregano, crushed red pepper flakes, salt, and black pepper.
8. Cover the saucepan and let the mixture simmer on low heat for 20-25 minutes, stirring occasionally, until the tomatoes have softened and the mixture has thickened.
9. Once cooked, remove the pot from the heat and let it cool slightly.
10. Transfer the tomato mixture to a blender or food processor, and blend until smooth.
11. Pour the mixture back into the saucepan and stir in the balsamic vinegar.
12. Finely chop the fresh basil leaves and add them to the saucepan, mixing thoroughly.
13. Taste the spread and adjust the seasoning with additional salt and pepper if necessary.
14. Serve warm or chilled on whole grain crackers, as a sandwich spread, or as a dip for raw vegetables.
Nutrition Facts
Calories |
403 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.0 g | 37% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1213 mg | 53% | |
| Total Carbohydrate | 33.4 g | 12% | |
| Dietary Fiber | 7.4 g | 26% | |
| Total Sugars | 16.1 g | ||
| Protein | 5.5 g | 11% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 130 mg | 10% | |
| Iron | 2.7 mg | 15% | |
| Potassium | 1193 mg | 25% | |
*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.
