Low Fat Tomatensaus
Indulge in the rich, homemade flavors of this Low Fat Tomatensaus, a versatile and healthy tomato sauce recipe perfect for pasta, pizza, or any dish in need of a flavorful boost. Made with ripe tomatoes, aromatic garlic, and onion, this sauce is simmered with vegetable broth, balsamic vinegar, and a blend of herbs like oregano and basil for a vibrant, savory taste. The optional splash of olive oil adds depth without compromising its low-fat profile, while a touch of crushed red pepper flakes provides gentle heat. Easy to make, this recipe combines wholesome ingredients and simple techniques, including blanching fresh tomatoes for authentic taste and achieving the perfect texture—smooth or chunky—just the way you like it. Ideal for meal prep, this sauce stores beautifully in the refrigerator or freezer, ensuring you always have a delicious, healthy option on hand.
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Recipe Information
Ingredients
- 1000 grams ripe tomatoes
- 1 medium yellow onion
- 3 cloves garlic
- 125 milliliters vegetable broth
- 2 tablespoons tomato paste
- 1 tablespoon balsamic vinegar
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.25 teaspoon crushed red pepper flakes
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley
- 1 teaspoon olive oil (optional, for flavor)
Instructions
Wash the tomatoes and score a small 'X' on the bottom of each with a knife. Bring a pot of water to a boil, then blanch the tomatoes for 1-2 minutes until the skins begin to peel away. Transfer them to a bowl of ice water and carefully remove the skins. Dice the peeled tomatoes and set aside.
Peel and finely dice the onion and garlic cloves.
In a large saucepan, heat 1 teaspoon of olive oil (optional) or a splash of vegetable broth over medium heat. Add the diced onion and sauté until softened, about 5 minutes. Add the garlic and cook for another 1-2 minutes until fragrant.
Add the diced tomatoes, vegetable broth, tomato paste, balsamic vinegar, oregano, basil, crushed red pepper flakes, salt, and black pepper to the saucepan. Stir well to combine.
Bring the mixture to a gentle simmer over medium heat. Reduce the heat to low and let the sauce cook for 30-35 minutes, stirring occasionally, until it has thickened and the flavors have melded.
Using an immersion blender or a countertop blender, carefully blend the sauce until smooth, or leave it slightly chunky if preferred.
Taste and adjust seasoning as needed. If desired, stir in freshly chopped parsley for added freshness.
Serve the low-fat tomatensaus immediately over cooked pasta, or use it as a base for your favorite dishes. Store any leftovers in an airtight container in the refrigerator for up to 4 days, or freeze for longer storage.
Nutrition Facts
Calories |
373 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.1 g | 10% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1560 mg | 68% | |
| Total Carbohydrate | 70.2 g | 26% | |
| Dietary Fiber | 17.8 g | 64% | |
| Total Sugars | 39.1 g | ||
| Protein | 15.0 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 208 mg | 16% | |
| Iron | 6.2 mg | 34% | |
| Potassium | 3246 mg | 69% | |
*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.
