Heart Friendly Spaghetti Sauce
Transform your pasta night into a guilt-free indulgence with this Heart-Friendly Spaghetti Sauce, a nutrient-packed recipe tailored for healthy eating. Brimming with the vibrant flavors of fresh vegetables like zucchini, carrot, and spinach, this sauce is simmered to savory perfection in a base of unsalted crushed tomatoes and low-sodium tomato paste. Infused with aromatic Italian herbs, a touch of olive oil, and optional crushed red pepper for a subtle kick, each bite delivers both taste and heart health benefits. With its low-sodium and cholesterol-conscious ingredients, this sauce pairs perfectly with whole-grain or legume-based pasta for a wholesome, satisfying meal. Prep it in just 15 minutes and let it simmer away for a quick, comforting dinner that’s packed with fresh, heart-healthy flavors the whole family will love!
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Recipe Information
Ingredients
- 2 tablespoons Extra virgin olive oil
- 1 medium Yellow onion, finely chopped
- 4 cloves Garlic cloves, minced
- 1 medium Carrot, finely grated
- 1 medium Zucchini, diced small
- 28 ounces Unsalted canned crushed tomatoes
- 2 tablespoons Low-sodium tomato paste
- 1 teaspoon Dried Italian seasoning
- 1 teaspoon Dried basil
- 0.25 teaspoons Crushed red pepper flakes (optional)
- 2 cups Fresh spinach, chopped
- 2 tablespoons Fresh parsley, chopped
- 0.25 teaspoons Freshly ground black pepper
- 0.25 teaspoons Salt (optional or to taste)
Instructions
Heat the olive oil in a large saucepan over medium heat.
Add the chopped onion and sauté for about 5 minutes, stirring frequently, until softened and translucent.
Add the minced garlic, grated carrot, and diced zucchini to the pan. Cook for another 5 to 7 minutes until the vegetables have softened.
Stir in the crushed tomatoes, tomato paste, Italian seasoning, basil, and optional red pepper flakes. Mix well to combine.
Bring the sauce to a gentle simmer, then reduce the heat to low. Let it cook uncovered for 15 to 20 minutes, stirring occasionally to prevent sticking.
Add the chopped spinach to the sauce and cook for another 2 to 3 minutes, until the spinach has wilted.
Stir in the freshly chopped parsley, black pepper, and optional salt to taste. Taste and adjust seasonings as necessary.
Remove the sauce from heat and let it rest for a few minutes before serving.
Serve over whole-grain or legume-based pasta for a heart-healthy meal. Garnish with additional parsley if desired.
Nutrition Facts
Calories |
145 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.1 g | 9% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1521 mg | 66% | |
| Total Carbohydrate | 18.8 g | 7% | |
| Dietary Fiber | 5.2 g | 19% | |
| Total Sugars | 9.7 g | ||
| Protein | 4.2 g | 8% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 99 mg | 8% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 798 mg | 17% | |
*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.
