Mediterranean Diet Traditional Italian Sugo
Experience the authentic flavors of the Mediterranean with this Traditional Italian Sugo recipe, perfectly crafted for a wholesome Mediterranean diet. This rich, slow-simmered tomato sauce combines San Marzano tomatoes with a fragrant medley of finely diced onion, garlic, carrot, and celery, all sautéed in luscious extra virgin olive oil. Fresh basil infuses the sauce with a vibrant depth of flavor, while a touch of sea salt and optional red pepper flakes provide the perfect balance of seasoning and heat. Ready in just an hour, this sugo is perfect for pairing with whole-grain pasta, zucchini noodles, or as a base for your favorite Mediterranean-inspired creations. Healthy, simple, and bursting with rustic Italian charm, this sugo is a must-try for pasta lovers seeking a heart-healthy twist.
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Recipe Information
Ingredients
- 3 tablespoons Extra virgin olive oil
- 1 medium, finely diced Yellow onion
- 3 large, minced Garlic cloves
- 1 medium, finely diced Carrot
- 1 medium, finely diced Celery stalk
- 28 ounces Canned peeled San Marzano tomatoes
- 10 whole Fresh basil leaves
- 1 teaspoon Sea salt
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Crushed red pepper flakes (optional, for heat)
Instructions
Heat the extra virgin olive oil in a large saucepan over medium heat.
Add the diced onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic, diced carrot, and diced celery. Cook for another 5-6 minutes until the vegetables are softened but not browned.
Pour the canned San Marzano tomatoes into the pan, crushing them gently with your hands or a spoon. Stir to combine with the vegetables.
Add the fresh basil leaves, sea salt, black pepper, and crushed red pepper flakes if using. Stir well.
Bring the sauce to a gentle simmer, then reduce the heat to low and cover the pan partially with a lid.
Cook for 35-40 minutes, stirring occasionally, until the sauce thickens and the flavors meld together.
Taste and adjust seasoning, adding more salt or pepper if needed.
Remove the basil leaves before serving, or leave them in for a more rustic presentation.
Serve the sugo over your favorite whole-grain pasta, spiralized vegetables, or as a base for other Mediterranean-inspired dishes.
Nutrition Facts
Calories |
610 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.3 g | 57% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2466 mg | 107% | |
| Total Carbohydrate | 54.8 g | 20% | |
| Dietary Fiber | 13.5 g | 48% | |
| Total Sugars | 27.2 g | ||
| Protein | 11.5 g | 23% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 256 mg | 20% | |
| Iron | 6.1 mg | 34% | |
| Potassium | 1980 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.
