Low Fat Vegetable Tomato Sauce
Elevate your homemade sauce game with this hearty and nutritious Low Fat Vegetable Tomato Sauce! Packed with vibrant veggies like zucchini, carrot, and red bell pepper, this recipe combines wholesome ingredients with bold flavors from garlic, dried herbs, and tangy crushed tomatoes. Perfectly seasoned with a touch of salt, pepper, and optional sugar to balance acidity, this versatile sauce offers a guilt-free way to add richness to your favorite dishes. With only 1 teaspoon of olive oil and minimal prep, it’s an ideal choice for health-conscious meals. Serve it chunky for a rustic vibe or blend it smooth to coat pasta, rice, or even a pizza base. Ready in under an hour, this low-fat, veggie-packed tomato sauce is a family-friendly winner that pairs flavor with nourishment.
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Recipe Information
Ingredients
- 1 teaspoon olive oil
- 1 medium, finely chopped onion
- 3 cloves, minced garlic
- 1 medium, diced zucchini
- 1 medium, grated carrot
- 1 medium, diced red bell pepper
- 28 ounces canned crushed tomatoes
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon or to taste salt
- 0.25 teaspoon or to taste black pepper
- 1 teaspoon sugar (optional, to balance acidity)
- 2 tablespoons, chopped (optional for garnish) fresh parsley
Instructions
Heat a large saucepan over medium heat and add 1 teaspoon of olive oil.
Once the oil is warm, add the chopped onion and sauté for 3-4 minutes until softened and translucent.
Add the minced garlic and cook for another 30 seconds until fragrant.
Stir in the diced zucchini, grated carrot, and diced red bell pepper. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.
Add the canned crushed tomatoes to the saucepan, along with the dried oregano, dried basil, salt, black pepper, and optional sugar. Stir everything together.
Reduce the heat to low and let the sauce simmer gently for 20-25 minutes. Stir occasionally to prevent sticking. Allow the flavors to meld and the sauce to thicken.
Taste the sauce and adjust seasoning as needed (add more salt, pepper, or sugar to taste).
If desired, use an immersion blender to puree the sauce for a smoother texture, or leave it chunky for a rustic style.
Serve warm over your favorite pasta, rice, or as a base for other dishes. Garnish with fresh chopped parsley, if desired.
Nutrition Facts
Calories |
555 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.2 g | 22% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4087 mg | 178% | |
| Total Carbohydrate | 96.4 g | 35% | |
| Dietary Fiber | 22.3 g | 80% | |
| Total Sugars | 64.5 g | ||
| Protein | 16.6 g | 33% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 335 mg | 26% | |
| Iron | 9.6 mg | 53% | |
| Potassium | 3834 mg | 82% | |
*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.
