Heart-Healthy Tomatada

Savor the vibrant flavors of the Heart-Healthy Tomatada, a wholesome twist on the traditional Spanish dish that's as nourishing as it is delicious. This easy-to-make recipe combines the natural sweetness of ripe tomatoes and red bell peppers with aromatic spices like smoked paprika and cumin, all simmered to perfection in heart-friendly extra virgin olive oil. The dish is complemented by fresh parsley for a bright, herbaceous finish and is served over crispy slices of toasted whole-grain bread, adding satisfying texture and fiber. Designed to be light on sodium without compromising flavor, this one-pot meal is perfect for anyone focusing on heart health and wholesome eating. Ready in just 35 minutes, it's an ideal choice for busy weeknights or as a comforting addition to any meal rotation.

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 tablespoons Extra virgin olive oil
• 1 medium Yellow onion, finely chopped
• 3 cloves Garlic cloves, minced
• 4 cups Tomatoes, diced (fresh or canned, no salt added)
• 1 medium Red bell pepper, finely diced
• 1 cup Water or low-sodium vegetable broth
• 1 teaspoon Ground paprika
• 0.5 teaspoon Ground cumin
• 0.25 cup Fresh parsley, chopped
• 0.25 teaspoon Ground black pepper
• 0.25 teaspoon Salt (optional, or use as little as necessary)
• 4 slices Whole-grain bread, toasted

Directions

Step 1

Heat a large skillet or saucepan over medium heat.

Step 2

Add the olive oil to the pan and let it warm for about 30 seconds.

Step 3

Add the chopped onion to the pan and sauté for 3-4 minutes, or until the onion becomes translucent.

Step 4

Add the minced garlic and sauté for an additional 1-2 minutes, being careful not to let it burn.

Step 5

Stir in the diced tomatoes and red bell pepper. Cook the mixture for 5 minutes, stirring occasionally to allow the flavors to combine.

Step 6

Add the water or low-sodium vegetable broth, ground paprika, and ground cumin. Stir well to incorporate the spices.

Step 7

Lower the heat to a gentle simmer and let the mixture cook for 15 minutes, stirring occasionally to prevent sticking.

Step 8

Taste the dish and season with black pepper and, if necessary, a small pinch of salt to taste (optional).

Step 9

Remove the skillet from the heat and stir in the chopped parsley.

Step 10

Serve the tomatada warm over slices of toasted whole-grain bread, or on the side, for dipping.

Nutrition Facts

Serving size	1699.5 grams (1699.5g)

Amount per serving	% Daily Value*
Calories	897

Total Fat 36.00g	46%
Saturated Fat 5.00g	25%
Polyunsaturated Fat NaNg
Cholesterol 0mg	0%
Sodium 1279mg	56%
Total Carbohydrate 128.00g	47%
Dietary Fiber 27.60g	99%
Total Sugars 51.10g
Protein 32.20g	64%

Vitamin D 0IU	0%
Calcium 406mg	31%
Iron 13mg	74%
Potassium 3619mg	77%

*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.

Source of Calories

Fat: 33.6%

Protein: 13.3%

Carbs: 53.1%