Mediterranean Diet Fresh Herb Sauce
Bright, zesty, and bursting with flavors straight from the Mediterranean, this Fresh Herb Sauce is a versatile and healthy addition to your recipe repertoire. Made with a vibrant medley of parsley, basil, mint, and oregano, and elevated with tangy lemon juice, red wine vinegar, and a hint of garlic, this no-cook sauce embodies the essence of the Mediterranean diet. Perfectly balanced with extra virgin olive oil and optional red pepper flakes for a subtle kick, it’s ready in just 15 minutes and pairs beautifully with grilled vegetables, seafood, roasted meats, or as a zippy salad dressing. Packed with fresh, wholesome ingredients and rich in nutrients, this herbaceous sauce is as good for you as it is delicious. Prepare it ahead of time and enjoy its bold, refreshing flavor all week long!
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Recipe Information
Ingredients
- 1 cup fresh parsley
- 0.5 cup fresh basil
- 0.25 cup fresh mint
- 0.25 cup fresh oregano
- 2 whole garlic cloves
- 2 tablespoons lemon juice
- 0.5 cup extra virgin olive oil
- 1 tablespoon red wine vinegar
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
- 0.25 teaspoon red pepper flakes (optional)
Instructions
Wash all the fresh herbs thoroughly to remove any dirt or residue. Pat them dry with a clean towel or use a salad spinner.
Place the parsley, basil, mint, and oregano on a cutting board. Using a sharp knife, finely chop the herbs and set them aside.
Peel the garlic cloves and mince them finely. Alternatively, you can use a garlic press to make the process easier.
In a medium mixing bowl or a food processor, combine the chopped herbs, minced garlic, lemon juice, olive oil, and red wine vinegar.
Add the sea salt and black pepper to the mixture. If you like a bit of heat, add the optional red pepper flakes.
Mix everything together until well combined. If using a food processor, pulse until the herbs are finely chopped and the ingredients are well-blended, but avoid over-processing.
Taste the sauce and adjust seasoning if necessary. You may add more salt, pepper, or lemon juice based on your preference.
Transfer the sauce to a serving dish or container. It can be used immediately or refrigerated in an airtight container for up to a week.
Nutrition Facts
Calories |
1184 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 118.7 g | 152% | |
| Saturated Fat | 16.1 g | 80% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1230 mg | 53% | |
| Total Carbohydrate | 49.9 g | 18% | |
| Dietary Fiber | 26.3 g | 94% | |
| Total Sugars | 1.4 g | ||
| Protein | 8.5 g | 17% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1061 mg | 82% | |
| Iron | 15.7 mg | 87% | |
| Potassium | 1371 mg | 29% | |
*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.
