Heart-Healthy Spinach Stewed Sauce

Delight your taste buds while nurturing your heart with this vibrant and nutritious Heart-Healthy Spinach Stewed Sauce. Packed with leafy fresh spinach, zesty salt-free crushed tomatoes, fragrant garlic, and a touch of heart-smart extra virgin olive oil, this dish combines bold flavors and wholesome ingredients. Simmered with aromatic dried herbs like oregano and basil, and finished with a citrusy hint of lemon juice, this low-sodium vegetable-based sauce is not only delicious but also perfect for promoting cardiovascular health. Ready in just 35 minutes, this versatile sauce pairs beautifully with whole grain pasta, quinoa, or roasted veggies, making it an ideal choice for a balanced and satisfying meal. Garnish with fresh parsley for a pop of color and herbal freshness!

Nutriscore Rating: 82/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 6 cups fresh spinach
• 2 tablespoons extra virgin olive oil
• 1 medium (finely chopped) yellow onion
• 4 cloves (minced) garlic cloves
• 1.5 cups low-sodium vegetable broth
• 1 14-ounce can salt-free crushed tomatoes
• 2 tablespoons unsalted tomato paste
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.25 teaspoon red pepper flakes
• 1 tablespoon lemon juice
• 0.5 teaspoon (or to taste) ground black pepper
• 2 tablespoons (chopped, for garnish) fresh parsley

Directions

Step 1

Rinse fresh spinach thoroughly and set it aside to drain.

Step 2

Heat a large skillet or saucepan over medium heat. Add the olive oil, then sauté the finely chopped onion for 3-4 minutes, or until it becomes translucent.

Step 3

Add the minced garlic and sauté for another 1 minute until fragrant, being careful not to burn it.

Step 4

Stir in the low-sodium vegetable broth, salt-free crushed tomatoes, and tomato paste. Mix well to combine into a smooth sauce base.

Step 5

Add the dried oregano, dried basil, and red pepper flakes to the sauce. Stir and let it simmer gently for 10 minutes, allowing the flavors to meld together.

Step 6

Gradually add the spinach to the skillet, stirring occasionally until all the spinach has wilted into the sauce, about 3-5 minutes.

Step 7

Stir in the lemon juice and ground black pepper to brighten the flavor.

Step 8

Let the sauce simmer for 5 more minutes, ensuring all ingredients are heated thoroughly and the spinach is soft.

Step 9

Taste and adjust seasoning if needed, avoiding added salt to keep the recipe heart-healthy.

Step 10

Serve the spinach stewed sauce over whole grain pasta, quinoa, or as a topping for roasted vegetables. Garnish with freshly chopped parsley for added color and aroma.

Nutrition Facts

Serving size	(1144.4g)

Amount per serving	% Daily Value*
Calories	489.5

Total Fat 29.4g	0%
Saturated Fat 4.1g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 402.3mg	0%
Total Carbohydrate 52.5g	0%
Dietary Fiber 14.0g	0%
Total Sugars 22.0g
Protein 11.5g	0%

Vitamin D 0IU	0%
Calcium 324.4mg	0%
Iron 11.2mg	0%
Potassium 1674.9mg	0%

*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: 50.8%

Protein: 8.8%

Carbs: 40.3%