Mediterranean Diet Spinach Stewed Sauce
Experience the vibrant flavors of the Mediterranean with this wholesome and easy-to-make Spinach Stewed Sauce! Perfectly crafted for the Mediterranean diet, this nutrient-packed recipe combines tender baby spinach, sweet crushed tomatoes, aromatic garlic, and a tantalizing blend of dried herbs like oregano and basil. A splash of freshly squeezed lemon juice adds a bright, tangy finish to the dish, while red pepper flakes bring a gentle kick of heat. Simmered to perfection in vegetable broth and garnished with fresh parsley, this versatile sauce pairs wonderfully with whole-grain pasta, roasted vegetables, or warm crusty bread. With only 10 minutes of prep time, this healthy, plant-based dish makes an ideal choice for a quick weeknight dinner or a light, crowd-pleasing side.
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Recipe Information
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 medium, finely diced yellow onion
- 4 large, minced garlic cloves
- 1 14-ounce can crushed tomatoes
- 6 cups, packed baby spinach leaves
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.25 teaspoons red pepper flakes
- 0.5 teaspoons sea salt
- 0.5 teaspoons black pepper
- 0.5 cups vegetable broth
- 1 tablespoon (freshly squeezed) lemon juice
- 2 tablespoons (chopped) fresh parsley
Instructions
Heat the extra virgin olive oil in a large skillet or saucepan over medium heat.
Add the finely diced yellow onion and cook for 4-5 minutes, stirring frequently, until softened and translucent.
Stir in the minced garlic and cook for 1 minute, until fragrant.
Pour in the crushed tomatoes and vegetable broth, stirring to combine. Add the dried oregano, dried basil, red pepper flakes, sea salt, and black pepper. Bring the mixture to a gentle simmer.
Reduce the heat to low and stir in the baby spinach leaves. Cook for 6-8 minutes, stirring occasionally, until the spinach wilts and fully incorporates into the sauce.
Turn off the heat and stir in the freshly squeezed lemon juice for brightness and balance.
Taste and adjust seasoning, if needed, adding more salt, pepper, or herbs to your preference.
Garnish the finished sauce with chopped fresh parsley before serving.
Serve warm over whole-grain pasta, roasted vegetables, or use as a flavorful dip with whole-grain bread.
Nutrition Facts
Calories |
490 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.7 g | 39% | |
| Saturated Fat | 4.3 g | 22% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1585 mg | 69% | |
| Total Carbohydrate | 51.5 g | 19% | |
| Dietary Fiber | 13.0 g | 46% | |
| Total Sugars | 18.9 g | ||
| Protein | 12.4 g | 25% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 302 mg | 23% | |
| Iron | 8.1 mg | 45% | |
| Potassium | 2080 mg | 44% | |
*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.
