Mediterranean Diet Tomatensaus
Elevate your classic tomato sauce game with this Mediterranean Diet Tomatensaus, a wholesome and flavorful recipe that's as versatile as it is nourishing. This rich, homemade sauce combines pantry staples like canned whole tomatoes, aromatic garlic, and caramelized onion sautéed in heart-healthy extra virgin olive oil. Enhanced with dried oregano and basil, and optionally balanced with a hint of sugar, this sauce delivers authentic Mediterranean flavors that pair beautifully with pasta, pizza, or crusty bread. Slow-simmered for depth and finished with fresh parsley or basil, it’s easy to whip up in under an hour and perfect for a crowd, making it a must-have in your recipe repertoire.
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Recipe Information
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 medium yellow onion
- 4 large garlic cloves
- 28 ounces canned whole peeled tomatoes
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon sugar (optional)
- 0.5 teaspoon kosher salt
- 0.25 teaspoon ground black pepper
- 2 tablespoons fresh parsley or basil leaves
Instructions
Heat the olive oil in a large skillet or saucepan over medium heat.
Finely dice the onion and mince the garlic cloves. Add to the skillet and sauté for 5-7 minutes until the onion becomes translucent and fragrant.
Add the tomato paste to the skillet and cook for another 1-2 minutes, stirring constantly to caramelize the paste slightly.
Pour in the canned whole peeled tomatoes along with their juices. Use a wooden spoon to gently break them apart into smaller pieces.
Stir in the dried oregano, dried basil, sugar (if using), salt, and pepper. Reduce the heat to low and bring the sauce to a gentle simmer.
Let the sauce simmer uncovered for 30 minutes, stirring occasionally, to allow the flavors to meld and the sauce to thicken.
Taste the sauce and adjust seasoning with additional salt or pepper if needed.
Chop the fresh parsley or basil leaves and stir them into the sauce just before serving.
Serve warm over your favorite pasta, as a pizza sauce, or as a dip for bread.
Nutrition Facts
Calories |
569 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.1 g | 39% | |
| Saturated Fat | 4.1 g | 20% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1316 mg | 57% | |
| Total Carbohydrate | 76.6 g | 28% | |
| Dietary Fiber | 18.0 g | 64% | |
| Total Sugars | 46.1 g | ||
| Protein | 11.2 g | 22% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 239 mg | 18% | |
| Iron | 7.5 mg | 42% | |
| Potassium | 1956 mg | 42% | |
*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.
