Heart Friendly Spaghetti Sauce

Transform your pasta night into a guilt-free indulgence with this Heart-Friendly Spaghetti Sauce, a nutrient-packed recipe tailored for healthy eating. Brimming with the vibrant flavors of fresh vegetables like zucchini, carrot, and spinach, this sauce is simmered to savory perfection in a base of unsalted crushed tomatoes and low-sodium tomato paste. Infused with aromatic Italian herbs, a touch of olive oil, and optional crushed red pepper for a subtle kick, each bite delivers both taste and heart health benefits. With its low-sodium and cholesterol-conscious ingredients, this sauce pairs perfectly with whole-grain or legume-based pasta for a wholesome, satisfying meal. Prep it in just 15 minutes and let it simmer away for a quick, comforting dinner that’s packed with fresh, heart-healthy flavors the whole family will love!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons Extra virgin olive oil
• 1 medium Yellow onion, finely chopped
• 4 cloves Garlic cloves, minced
• 1 medium Carrot, finely grated
• 1 medium Zucchini, diced small
• 28 ounces Unsalted canned crushed tomatoes
• 2 tablespoons Low-sodium tomato paste
• 1 teaspoon Dried Italian seasoning
• 1 teaspoon Dried basil
• 0.25 teaspoons Crushed red pepper flakes (optional)
• 2 cups Fresh spinach, chopped
• 2 tablespoons Fresh parsley, chopped
• 0.25 teaspoons Freshly ground black pepper
• 0.25 teaspoons Salt (optional or to taste)

Directions

Step 1

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

Step 2

Add the chopped onion and sauté for about 5 minutes, stirring frequently, until softened and translucent.

Step 3

Add the minced garlic, grated carrot, and diced zucchini to the pan. Cook for another 5 to 7 minutes until the vegetables have softened.

Step 4

Stir in the crushed tomatoes, tomato paste, Italian seasoning, basil, and optional red pepper flakes. Mix well to combine.

Step 5

Bring the sauce to a gentle simmer, then reduce the heat to low. Let it cook uncovered for 15 to 20 minutes, stirring occasionally to prevent sticking.

Step 6

Add the chopped spinach to the sauce and cook for another 2 to 3 minutes, until the spinach has wilted.

Step 7

Stir in the freshly chopped parsley, black pepper, and optional salt to taste. Taste and adjust seasonings as necessary.

Step 8

Remove the sauce from heat and let it rest for a few minutes before serving.

Step 9

Serve over whole-grain or legume-based pasta for a heart-healthy meal. Garnish with additional parsley if desired.

Nutrition Facts

Serving size	1283.5 grams (1283.5g)

Amount per serving	% Daily Value*
Calories	576

Total Fat 31.00g	40%
Saturated Fat 4.20g	21%
Polyunsaturated Fat NaNg
Cholesterol 0mg	0%
Sodium 777mg	34%
Total Carbohydrate 72.80g	26%
Dietary Fiber 20.20g	72%
Total Sugars 38.40g
Protein 16.10g	32%

Vitamin D 0IU	0%
Calcium 376mg	29%
Iron 11mg	59%
Potassium 3068mg	65%

*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: 44.0%

Protein: 10.1%

Carbs: 45.9%