Heart-Healthy Spinach Stewed Sauce
Transform your meals with the vibrant and nutritious 'Heart-Healthy Spinach Stewed Sauce,' a guilt-free delight bursting with Mediterranean flavors. This wholesome recipe combines fresh spinach, aromatic garlic, and onions, simmered in a tangy tomato-based sauce infused with heart-friendly olive oil, dried herbs, and a splash of lemon juice for a subtle zest. With low-sodium and unsalted ingredients, it's designed to support your health without compromising on taste. Ready in just 35 minutes, this versatile sauce is perfect as a topping for whole grain pasta, quinoa, or roasted veggies, offering a cozy meal that’s brimming with nutrients and flavor. Garnished with fresh parsley, every bite of this spinach stewed sauce feels like a step towards a healthier you.
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Recipe Information
Ingredients
- 6 cups fresh spinach
- 2 tablespoons extra virgin olive oil
- 1 medium (finely chopped) yellow onion
- 4 cloves (minced) garlic cloves
- 1.5 cups low-sodium vegetable broth
- 1 14-ounce can salt-free crushed tomatoes
- 2 tablespoons unsalted tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.25 teaspoon red pepper flakes
- 1 tablespoon lemon juice
- 0.5 teaspoon (or to taste) ground black pepper
- 2 tablespoons (chopped, for garnish) fresh parsley
Instructions
Rinse fresh spinach thoroughly and set it aside to drain.
Heat a large skillet or saucepan over medium heat. Add the olive oil, then sauté the finely chopped onion for 3-4 minutes, or until it becomes translucent.
Add the minced garlic and sauté for another 1 minute until fragrant, being careful not to burn it.
Stir in the low-sodium vegetable broth, salt-free crushed tomatoes, and tomato paste. Mix well to combine into a smooth sauce base.
Add the dried oregano, dried basil, and red pepper flakes to the sauce. Stir and let it simmer gently for 10 minutes, allowing the flavors to meld together.
Gradually add the spinach to the skillet, stirring occasionally until all the spinach has wilted into the sauce, about 3-5 minutes.
Stir in the lemon juice and ground black pepper to brighten the flavor.
Let the sauce simmer for 5 more minutes, ensuring all ingredients are heated thoroughly and the spinach is soft.
Taste and adjust seasoning if needed, avoiding added salt to keep the recipe heart-healthy.
Serve the spinach stewed sauce over whole grain pasta, quinoa, or as a topping for roasted vegetables. Garnish with freshly chopped parsley for added color and aroma.
Nutrition Facts
Calories |
490 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.4 g | 38% | |
| Saturated Fat | 4.1 g | 20% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 402 mg | 17% | |
| Total Carbohydrate | 52.5 g | 19% | |
| Dietary Fiber | 14.0 g | 50% | |
| Total Sugars | 22.0 g | ||
| Protein | 11.5 g | 23% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 324 mg | 25% | |
| Iron | 11.2 mg | 62% | |
| Potassium | 1675 mg | 36% | |
*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.
