Heart-Healthy Tomatensauce
Experience the vibrant flavors of 'Heart-Healthy Tomatensauce,' a nutritious twist on a classic staple, designed to delight your taste buds while prioritizing wellness. Made with antioxidant-rich fresh tomatoes, nutrient-packed vegetables like carrots and celery, and heart-friendly extra virgin olive oil, this sauce combines wholesome ingredients with bold Mediterranean spices like oregano, basil, and optional crushed red pepper flakes for a gentle kick. Slow-simmered to perfection and blended into a velvety texture, this low-sodium recipe is a guilt-free choice for pasta, pizza, or your favorite dishes. Ready in under an hour, 'Heart-Healthy Tomatensauce' is perfect for meal prep, freezer-friendly, and ideal for those seeking delicious yet health-conscious options.
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Recipe Information
Ingredients
- 2 tablespoons Extra virgin olive oil
- 1 medium Yellow onion, finely chopped
- 3 Garlic cloves, minced
- 1 medium Carrot, finely grated
- 1 Celery stalk, finely chopped
- 6 large Fresh tomatoes, roughly chopped
- 0.5 cup Low-sodium vegetable broth
- 1 teaspoon Dried oregano
- 1 teaspoon Dried basil
- 0.25 teaspoon Crushed red pepper flakes (optional, for heat)
- 2 tablespoons Fresh parsley, finely chopped
- Fresh ground black pepper, to taste
Instructions
Heat the extra virgin olive oil in a large saucepan over medium heat.
Add the finely chopped onion and sauté for 3-5 minutes, or until softened and translucent.
Add the minced garlic, grated carrot, and chopped celery to the pan, stirring frequently for another 5 minutes until the vegetables begin to soften.
Stir in the chopped fresh tomatoes, ensuring they are well combined with the vegetable mixture.
Pour in the low-sodium vegetable broth and bring the mixture to a gentle simmer.
Add the dried oregano, dried basil, and optional crushed red pepper flakes. Stir to evenly distribute the seasonings.
Reduce the heat to low, cover the saucepan partially with a lid, and allow the sauce to simmer gently for 30 minutes. Stir occasionally to prevent sticking.
Using an immersion blender, carefully blend the sauce directly in the pan until smooth. Alternatively, transfer the sauce to a blender in batches, then return it to the pan.
Taste the sauce and season with freshly ground black pepper as desired. Adjust seasoning to your preference, keeping it low-sodium by avoiding additional salt.
Stir in the chopped fresh parsley and let the sauce simmer for another 2-3 minutes before removing from heat.
Serve immediately with whole-grain pasta, zucchini noodles, or use as a pizza base. Store any leftovers in an airtight container in the refrigerator for up to 5 days, or freeze for up to 3 months.
Nutrition Facts
Calories |
372 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.9 g | 37% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 201 mg | 9% | |
| Total Carbohydrate | 29.3 g | 11% | |
| Dietary Fiber | 7.7 g | 28% | |
| Total Sugars | 12.1 g | ||
| Protein | 4.5 g | 9% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 159 mg | 12% | |
| Iron | 2.3 mg | 13% | |
| Potassium | 1070 mg | 23% | |
*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.
