Mediterranean Diet Classic Homemade Marinara Sauce
Transform your pasta nights with this Mediterranean Diet Classic Homemade Marinara Sauce—a vibrant, heart-healthy staple that celebrates the simplicity of wholesome ingredients. Crafted with rich olive oil, fresh garlic, and sweet onions, this recipe builds layers of flavor using aromatic dried herbs like oregano, basil, and thyme, combined with the natural tanginess of no-salt-added crushed tomatoes. Simmered to perfection and finished with a pop of freshness from torn basil leaves, this versatile sauce adheres to Mediterranean diet principles, making it ideal for pairing with whole-grain pasta, vegetables, or lean proteins. With just 15 minutes of prep and a slow, satisfying simmer, you'll create a crowd-pleasing sauce that's perfect for meal prep or an elegant homemade dinner.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 4 units garlic cloves, minced
- 1 medium yellow onion, finely chopped
- 28 ounces canned crushed tomatoes (with no salt added)
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon dried thyme
- 1 teaspoon sea salt
- 0.5 teaspoon freshly ground black pepper
- 0.5 teaspoon sugar (optional, to taste)
- 10 leaves fresh basil leaves, torn
Instructions
Heat olive oil in a large saucepan over medium heat.
Add the minced garlic and chopped onion to the saucepan. Sauté for 5-7 minutes until the onion becomes translucent and the garlic is fragrant.
Pour in the canned crushed tomatoes, stirring to combine with the garlic and onion.
Add dried oregano, dried basil, dried thyme, sea salt, and black pepper to the saucepan. Stir well to incorporate all the herbs and spices into the sauce.
Bring the sauce to a gentle simmer, then reduce the heat to low. Let the sauce simmer uncovered for 30-40 minutes, stirring occasionally.
Taste the sauce and adjust seasoning if needed. Optionally, add sugar to balance acidity based on your preference.
Remove the sauce from heat and stir in the fresh basil leaves.
Serve warm over your favorite pasta or store in airtight containers for later use. Enjoy the classic homemade marinara sauce following the Mediterranean diet principles.
Nutrition Facts
Calories |
498 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.9 g | 38% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2399 mg | 104% | |
| Total Carbohydrate | 54.8 g | 20% | |
| Dietary Fiber | 13.3 g | 48% | |
| Total Sugars | 29.9 g | ||
| Protein | 9.1 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 189 mg | 15% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 1583 mg | 34% | |
*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.
