Heart-Healthy Tomatada
Savor the rich flavors of the Mediterranean with this Heart-Healthy Tomatada, a delightful take on the classic stewed tomato dish that's both nourishing and comforting. This recipe combines fresh, nutrient-packed ingredients like juicy diced tomatoes, sweet red bell peppers, and aromatic garlic, gently simmered with earthy spices like cumin and paprika to create a bold, flavorful base. Perfect for health-conscious eaters, it uses extra virgin olive oil and offers a low-sodium option by relying on natural flavors. Quick to prepare in just 35 minutes, this wholesome tomatada is served over toasted whole-grain bread for added heart-health benefits, making it an ideal choice for a light lunch, appetizer, or side dish. Try this satisfying and easy-to-make recipe for a taste of healthy comfort food. Keywords: heart-healthy tomatada recipe, Mediterranean dish, low-sodium tomato stew, quick healthy recipes, stewed tomatoes with spices.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 tablespoons Extra virgin olive oil
- 1 medium Yellow onion, finely chopped
- 3 cloves Garlic cloves, minced
- 4 cups Tomatoes, diced (fresh or canned, no salt added)
- 1 medium Red bell pepper, finely diced
- 1 cup Water or low-sodium vegetable broth
- 1 teaspoon Ground paprika
- 0.5 teaspoon Ground cumin
- 0.25 cup Fresh parsley, chopped
- 0.25 teaspoon Ground black pepper
- 0.25 teaspoon Salt (optional, or use as little as necessary)
- 4 slices Whole-grain bread, toasted
Instructions
Heat a large skillet or saucepan over medium heat.
Add the olive oil to the pan and let it warm for about 30 seconds.
Add the chopped onion to the pan and sauté for 3-4 minutes, or until the onion becomes translucent.
Add the minced garlic and sauté for an additional 1-2 minutes, being careful not to let it burn.
Stir in the diced tomatoes and red bell pepper. Cook the mixture for 5 minutes, stirring occasionally to allow the flavors to combine.
Add the water or low-sodium vegetable broth, ground paprika, and ground cumin. Stir well to incorporate the spices.
Lower the heat to a gentle simmer and let the mixture cook for 15 minutes, stirring occasionally to prevent sticking.
Taste the dish and season with black pepper and, if necessary, a small pinch of salt to taste (optional).
Remove the skillet from the heat and stir in the chopped parsley.
Serve the tomatada warm over slices of toasted whole-grain bread, or on the side, for dipping.
Nutrition Facts
Calories |
897 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.0 g | 46% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1279 mg | 56% | |
| Total Carbohydrate | 128.0 g | 47% | |
| Dietary Fiber | 27.6 g | 99% | |
| Total Sugars | 51.1 g | ||
| Protein | 32.2 g | 64% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 406 mg | 31% | |
| Iron | 13.3 mg | 74% | |
| Potassium | 3619 mg | 77% | |
*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.
