Heart-Healthy Tomato Frito
Elevate your mealtime with this Heart-Healthy Tomato Frito, a deliciously wholesome spin on the classic tomato sauce. Packed with nutrient-rich vegetables like finely chopped onion, grated carrot, and celery, this recipe combines vibrant flavors with a focus on heart health. Unsalted crushed canned tomatoes and low-sodium tomato paste are infused with aromatic garlic, basil, and oregano, while a touch of olive oil provides healthy fats. Simmered to perfection, the sauce develops a rich, hearty texture without unnecessary salt, making it ideal for a health-conscious lifestyle. Ready in under an hour and bursting with parsley freshness, this versatile sauce can be served over whole-grain pasta, used as a base for stews, or paired with hearty breads for dipping. Perfect for those seeking a flavorful, heart-smart choice, this recipe promises to transform everyday meals into nourishing masterpieces.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 1 small carrot, grated
- 1 medium celery stalk, finely chopped
- 3 cloves garlic cloves, minced
- 28 ounces crushed canned tomatoes, unsalted
- 2 tablespoons tomato paste, low-sodium
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon black pepper, freshly ground
- 0.5 cup water
- 2 tablespoons fresh parsley, chopped
Instructions
Heat the olive oil in a large skillet or saucepan over medium heat.
Add the finely chopped onion, grated carrot, and chopped celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened.
Add the minced garlic and cook for an additional 1-2 minutes, taking care not to let it burn.
Stir in the canned crushed tomatoes, low-sodium tomato paste, dried oregano, dried basil, freshly ground black pepper, and water.
Lower the heat to a gentle simmer and stir well. Let the sauce cook uncovered for 30 minutes, stirring occasionally to prevent sticking.
After 30 minutes, the sauce should have thickened slightly and the flavors will have melded together. Taste and adjust seasoning if needed, remembering that a heart-healthy recipe avoids adding unnecessary salt.
Remove the skillet from heat and stir in the fresh chopped parsley for a burst of flavor and color.
Serve warm as a sauce for pasta, a base for stews, or a dipping sauce for whole-grain bread.
Nutrition Facts
Calories |
542 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.0 g | 38% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 204 mg | 9% | |
| Total Carbohydrate | 62.5 g | 23% | |
| Dietary Fiber | 14.2 g | 51% | |
| Total Sugars | 32.9 g | ||
| Protein | 11.4 g | 23% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 293 mg | 23% | |
| Iron | 6.5 mg | 36% | |
| Potassium | 2264 mg | 48% | |
*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.
