Mediterranean Diet Tomato Frito
Embrace the vibrant flavors of the Mediterranean with this homemade Tomato Frito recipe, a staple of the Mediterranean diet that’s as versatile as it is delicious. Made with fresh ripe tomatoes, extra-virgin olive oil, garlic, and a hint of yellow onion, this rich and flavorful tomato sauce is slow-simmered to perfection, offering the ideal balance of natural sweetness and savory depth. The optional addition of sugar helps temper acidity, while fragrant bay leaf and fresh basil infuse aromatic Mediterranean charm. Simple yet wholesome, this recipe is perfect as a base for pasta, a topping for grilled meats, or even a dip for crusty bread. Ready in under an hour, this sauce embodies heart-healthy cooking while delivering big on robust taste—making it a must-try for your next culinary adventure.
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Recipe Information
Ingredients
- 3 tablespoons Extra-virgin olive oil
- 800 grams Fresh ripe tomatoes
- 1 medium-sized Yellow onion, finely chopped
- 3 cloves Garlic cloves, minced
- 1 whole Bay leaf
- 1 teaspoon Salt
- 0.5 teaspoons Ground black pepper
- 1 teaspoon Sugar (optional, for balancing acidity)
- 4 leaves Fresh basil leaves (optional for garnish)
Instructions
Wash the tomatoes thoroughly and lightly score an 'X' on the bottom of each using a sharp knife.
Bring a large pot of water to a boil. Gently lower the tomatoes into the boiling water and blanch for 30 seconds. Immediately transfer them into a bowl of ice water to cool.
Peel the skins off the tomatoes (they should slide off easily), then chop the tomatoes into small pieces, discarding the cores. Set aside.
Heat the extra-virgin olive oil in a large skillet or saucepan over medium heat.
Add the finely chopped onion and sauté for 5-7 minutes, stirring occasionally, until softened and translucent.
Add the minced garlic and cook for an additional 1-2 minutes, until fragrant, being careful not to burn it.
Stir in the chopped tomatoes and add the bay leaf, salt, and ground black pepper. If the tomatoes are very acidic, add the optional teaspoon of sugar to balance the flavors.
Reduce the heat to low and simmer the tomato mixture for 30-35 minutes, stirring occasionally, until the sauce has thickened and the flavors have melded together.
Once cooked, remove the bay leaf and use an immersion blender to blend the sauce to your desired consistency (chunky or smooth). If you don't have an immersion blender, you can transfer the sauce to a blender in batches once it has cooled slightly.
Taste and adjust seasonings as needed. Serve warm or let cool and store in an airtight container in the fridge for up to 5 days.
Optionally, garnish with fresh basil leaves before serving for an extra Mediterranean touch.
Nutrition Facts
Calories |
581 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.3 g | 54% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2408 mg | 105% | |
| Total Carbohydrate | 50.0 g | 18% | |
| Dietary Fiber | 12.4 g | 44% | |
| Total Sugars | 29.7 g | ||
| Protein | 9.3 g | 19% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 130 mg | 10% | |
| Iron | 3.3 mg | 18% | |
| Potassium | 2118 mg | 45% | |
*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.
