Mediterranean Diet Tomatada
Dive into the vibrant flavors of the Mediterranean with this hearty and wholesome Mediterranean Diet Tomatada! This recipe transforms simple, fresh ingredients like ripe tomatoes, red bell peppers, and fragrant herbs into a luscious, saucy stew that's bursting with smoky paprika and earthy cumin. Perfectly suited for a heart-healthy Mediterranean diet, the dish comes together in just 35 minutes, making it an ideal option for a quick yet nourishing meal. Serve it as a main course with a rustic whole-grain bread or pair it as a savory side to grilled fish or roasted veggies for a complete Mediterranean feast. With its nutritious profile, bold seasonings, and versatile serving options, this tomatada is sure to become a star in your weekly recipe rotation!
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Recipe Information
Ingredients
- 3 tablespoons extra virgin olive oil
- 1 medium, diced yellow onion
- 3 minced garlic cloves
- 4 large, chopped ripe tomatoes
- 1 medium, diced red bell pepper
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 1 teaspoon sea salt
- 0.5 teaspoon ground black pepper
- 2 tablespoons, chopped fresh parsley
- 6 chopped fresh basil leaves
- 0.25 cup water
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the diced onion and sauté for 3–4 minutes, or until it starts to soften and turn translucent.
Stir in the minced garlic and cook for another minute, stirring frequently to release its aroma.
Add the chopped tomatoes and diced red bell pepper to the skillet. Stir well to combine.
Season the mixture with smoked paprika, ground cumin, sea salt, and ground black pepper.
Pour in the water to help the vegetables soften and create a saucy consistency. Bring the mixture to a gentle simmer.
Lower the heat to medium-low and let the dish cook for 15–20 minutes, stirring occasionally, until the tomatoes have broken down and the mixture thickens to a stew-like consistency.
Remove the skillet from heat and stir in the chopped parsley and basil leaves.
Serve warm as a main dish with whole-grain bread, or as a side dish accompanying grilled fish or roasted vegetables.
Nutrition Facts
Calories |
609 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.9 g | 58% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2383 mg | 104% | |
| Total Carbohydrate | 52.5 g | 19% | |
| Dietary Fiber | 15.2 g | 54% | |
| Total Sugars | 28.2 g | ||
| Protein | 10.9 g | 22% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 173 mg | 13% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 2368 mg | 50% | |
*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.
