Low Sodium Matbucha
Delight in the bold flavors of the Mediterranean with this Low Sodium Matbucha, a healthier twist on the traditional slow-cooked tomato and pepper salad. Bursting with the natural sweetness of ripe tomatoes, the smoky depth of roasted peppers, and the gentle heat of jalapeño, this recipe focuses on wholesome, vibrant ingredients without the need for excess salt. A fragrant blend of garlic, cumin, and paprika lends earthy warmth, while a finishing touch of fresh cilantro and zesty lemon juice brightens every bite. Perfect as a dip, side dish, or topping, this low-sodium matbucha is a versatile addition to your table, ideal for pairing with crusty bread, grilled fish, or roasted vegetables. With a simple preparation and a long, slow simmering process that deepens the flavor, this dish is an irresistible, heart-healthy way to celebrate the essence of Mediterranean cuisine. Keywords: low sodium, matbucha recipe, Mediterranean dish, heart-healthy salads, tomato and pepper dip.
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Recipe Information
Ingredients
- 6 large ripe tomatoes
- 2 medium red bell peppers
- 1 medium green bell peppers
- 1 medium jalapeño peppers
- 4 large garlic cloves
- 4 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 0.5 teaspoon black pepper
- 0.25 cup fresh cilantro
- 2 tablespoons lemon juice
Instructions
Start by peeling the tomatoes. To do this easily, cut a small 'X' on the bottom of each tomato and blanch them in boiling water for 30 seconds, then transfer them to a bowl of ice water. The skin should peel off easily.
Once peeled, chop the tomatoes into medium-sized cubes and set aside.
Wash the red and green bell peppers, and jalapeño. Remove the stems and seeds, then chop them into small pieces.
Peel and finely chop the garlic cloves.
In a large, heavy-bottomed pot or skillet, heat the olive oil over medium heat.
Add the chopped garlic and cook for about 1 minute until fragrant, stirring continually to avoid burning.
Add the chopped bell peppers and jalapeño to the pot. Stir occasionally, and allow them to soften for about 10 minutes.
Stir in the chopped tomatoes, ensuring everything is well mixed.
Reduce the heat to low, cover, and let the mixture simmer gently for about 1 hour. Stir occasionally to prevent sticking.
After 1 hour, uncover and add the ground cumin, paprika, and black pepper. Mix well.
Let the matbucha cook uncovered for an additional 20-30 minutes, stirring occasionally, until the mixture has thickened to your desired consistency.
Finely chop the fresh cilantro and stir it into the matbucha along with the lemon juice in the final 5 minutes of cooking.
Taste and adjust the seasoning if necessary. Remove from heat and let it cool slightly before serving.
Serve warm or at room temperature as a side dish, salad, or topping.
Nutrition Facts
Calories |
864 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.0 g | 77% | |
| Saturated Fat | 9.1 g | 45% | |
| Polyunsaturated Fat | 5.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 80 mg | 3% | |
| Total Carbohydrate | 76.3 g | 28% | |
| Dietary Fiber | 22.8 g | 81% | |
| Total Sugars | 41.2 g | ||
| Protein | 16.0 g | 32% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 210 mg | 16% | |
| Iron | 7.9 mg | 44% | |
| Potassium | 3590 mg | 76% | |
*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.
