Heart-Healthy Tomatensaus
Indulge in the wholesome flavors of this Heart-Healthy Tomatensaus, a deliciously nutritious twist on classic tomato sauce designed to complement your healthy lifestyle. Crafted with fresh, diced tomatoes, grated carrot, and aromatic herbs like oregano and basil, this recipe boasts a natural sweetness and depth of flavor without relying on added salt. The use of low-sodium vegetable broth ensures a heart-friendly approach, while the pinch of red pepper flakes offers an optional touch of heat for extra dimension. Perfect for pairing with whole-grain pasta or serving as a dip for roasted veggies, this versatile sauce is ready in just 35 minutes, making it ideal for busy weeknights or cozy weekend dinners. Garnish with fresh parsley for a bright, flavorful finish and enjoy a guilt-free, feel-good meal that’s equal parts satisfying and nourishing!
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Recipe Information
Ingredients
- 1 tablespoon Olive oil
- 1 medium Yellow onion, finely chopped
- 4 Garlic cloves, minced
- 6 large Fresh tomatoes, diced
- 2 tablespoons Tomato paste (low-sodium)
- 1 medium Carrot, finely grated
- 1 teaspoon Dried oregano
- 1 teaspoon Dried basil
- 1 Bay leaf
- 0.25 teaspoon Red pepper flakes (optional)
- 0.5 cup Low-sodium vegetable broth
- 2 tablespoons Fresh parsley, chopped (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 until soft and translucent.
Stir in the minced garlic and cook for another minute, ensuring it doesn’t burn.
Add the diced tomatoes, grated carrot, tomato paste, oregano, basil, and bay leaf. Stir everything to combine.
Pour in the low-sodium vegetable broth and bring the mixture to a gentle simmer.
Reduce the heat to low and let the sauce cook uncovered for about 20 minutes, stirring occasionally.
Taste the sauce and adjust the seasoning if necessary, but avoid adding salt for a heart-healthy option. Add a pinch of red pepper flakes for a little heat, if desired.
Once the sauce has thickened and the flavors have melded, remove the bay leaf.
Use an immersion blender to puree the sauce for a smoother texture, or leave it chunky if you prefer.
Serve warm over your favorite whole-grain pasta or as a dip for roasted vegetables. Garnish with fresh chopped parsley before serving.
Nutrition Facts
Calories |
282 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.9 g | 19% | |
| Saturated Fat | 2.3 g | 12% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 130 mg | 6% | |
| Total Carbohydrate | 35.3 g | 13% | |
| Dietary Fiber | 7.9 g | 28% | |
| Total Sugars | 16.3 g | ||
| Protein | 5.6 g | 11% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 124 mg | 10% | |
| Iron | 2.3 mg | 13% | |
| Potassium | 1149 mg | 24% | |
*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.
