Heart-Healthy Tomatensaus

Delight your palate and nourish your heart with this 'Heart-Healthy Tomatensaus,' a vibrant homemade tomato sauce bursting with natural flavors and wholesome ingredients. Crafted with ripe, fresh tomatoes, a hint of sweet grated carrot, and aromatic herbs like oregano and basil, this sauce achieves bold taste without relying on added sodium. A touch of olive oil, low-sodium vegetable broth, and finely sautéed onions and garlic form the perfect base, while optional red pepper flakes add a gentle kick. Whether blended to silky smoothness or left deliciously chunky, this versatile sauce is perfect for pairing with whole-grain pasta or as a flavorful dip for roasted vegetables. Quick to prepare in just 35 minutes, this heart-smart recipe is as easy as it is satisfying. Garnish with fresh parsley for a bright, herbaceous finish that takes this dish to the next level!

Nutriscore Rating: 82/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 6

Ingredients

• 1 tablespoon Olive oil
• 1 medium Yellow onion, finely chopped
• 4 Garlic cloves, minced
• 6 large Fresh tomatoes, diced
• 2 tablespoons Tomato paste (low-sodium)
• 1 medium Carrot, finely grated
• 1 teaspoon Dried oregano
• 1 teaspoon Dried basil
• 1 Bay leaf
• 0.25 teaspoon Red pepper flakes (optional)
• 0.5 cup Low-sodium vegetable broth
• 2 tablespoons Fresh parsley, chopped (for garnish)

Directions

Step 1

Heat the olive oil in a large saucepan over medium heat.

Step 2

Add the finely chopped onion and sauté for 3–4 minutes until soft and translucent.

Step 3

Stir in the minced garlic and cook for another minute, ensuring it doesn’t burn.

Step 4

Add the diced tomatoes, grated carrot, tomato paste, oregano, basil, and bay leaf. Stir everything to combine.

Step 5

Pour in the low-sodium vegetable broth and bring the mixture to a gentle simmer.

Step 6

Reduce the heat to low and let the sauce cook uncovered for about 20 minutes, stirring occasionally.

Step 7

Taste the sauce and adjust the seasoning if necessary, but avoid adding salt for a heart-healthy option. Add a pinch of red pepper flakes for a little heat, if desired.

Step 8

Once the sauce has thickened and the flavors have melded, remove the bay leaf.

Step 9

Use an immersion blender to puree the sauce for a smoother texture, or leave it chunky if you prefer.

Step 10

Serve warm over your favorite whole-grain pasta or as a dip for roasted vegetables. Garnish with fresh chopped parsley before serving.

Nutrition Facts

Serving size	519.1 grams (519.1g)

Amount per serving	% Daily Value*
Calories	282

Total Fat 14.90g	19%
Saturated Fat 2.30g	12%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 131mg	6%
Total Carbohydrate 35.30g	13%
Dietary Fiber 7.90g	28%
Total Sugars 16.30g
Protein 5.60g	11%

Vitamin D 0IU	0%
Calcium 124mg	10%
Iron 2mg	13%
Potassium 1149mg	24%

*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: 45.0%

Protein: 7.5%

Carbs: 47.4%