Heart-Healthy Tomato Tandoori Sauce

Elevate your meal prep with this Heart-Healthy Tomato Tandoori Sauce, a vibrant and flavorful recipe perfect for adding a nutritious twist to Indian-inspired dishes. Packed with aromatic spices like cumin, turmeric, and garam masala, this sauce combines the richness of no-salt-added crushed tomatoes with the creaminess of light coconut milk for a guilt-free indulgence. Minced garlic, grated ginger, and smoked paprika create a deep, smoky complexity, while a splash of fresh lemon juice adds a zesty finish. Ready in just 30 minutes, this vegan and low-sodium sauce pairs beautifully with grilled vegetables, lean proteins, or tofu, making it an ideal choice for heart-conscious home cooks looking to savor wholesome, bold flavors.

Nutriscore Rating: 82/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 tablespoon Olive oil (extra virgin)
• 1 medium Yellow onion (finely chopped)
• 4 cloves Garlic (minced)
• 1 tablespoon Ginger (grated)
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Ground turmeric
• 1 teaspoon Smoked paprika
• 1 teaspoon Garam masala
• 0.25 teaspoon Cayenne pepper (optional, for heat)
• 2 tablespoons No-salt-added tomato paste
• 1 15-ounce can Crushed tomatoes (no salt added)
• 0.5 cup Coconut milk (light, unsweetened)
• 2 tablespoons Fresh cilantro (chopped, optional for garnish)
• 1 tablespoon Lemon juice (freshly squeezed)

Directions

Step 1

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

Step 2

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

Step 3

Stir in the minced garlic and grated ginger, and cook for another 1-2 minutes, until fragrant.

Step 4

Sprinkle in the ground cumin, coriander, turmeric, smoked paprika, garam masala, and cayenne pepper (if using). Stir well to evenly coat the onions with the spices and cook for an additional 30 seconds.

Step 5

Add the tomato paste and mix it into the onions and spices. Cook for 1 minute to deepen the flavor of the tomato paste.

Step 6

Pour in the crushed tomatoes and stir to combine. Simmer the mixture for 10 minutes, stirring occasionally.

Step 7

Reduce the heat to low and stir in the light coconut milk. Simmer for another 5 minutes, allowing the flavors to meld together.

Step 8

Remove from heat and stir in the freshly squeezed lemon juice. Taste and adjust seasoning if needed.

Step 9

Serve the tandoori sauce over grilled vegetables, tofu, or lean proteins. Garnish with fresh cilantro, if desired, and enjoy!

Nutrition Facts

Serving size	(745.8g)

Amount per serving	% Daily Value*
Calories	412.7

Total Fat 21.6g	0%
Saturated Fat 7.1g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 113.8mg	0%
Total Carbohydrate 55.7g	0%
Dietary Fiber 14.0g	0%
Total Sugars 27.2g
Protein 10.9g	0%

Vitamin D 0IU	0%
Calcium 189.2mg	0%
Iron 8.3mg	0%
Potassium 1812.2mg	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: 42.2%

Protein: 9.5%

Carbs: 48.4%