Heart-Healthy Vegetable Tomato Sauce

Elevate your meals with this vibrant and flavorful Heart-Healthy Vegetable Tomato Sauce, a wholesome twist on a classic favorite! Packed with nutrient-rich ingredients like zucchini, carrots, red bell peppers, and no-salt-added tomatoes, this sauce is as nutritious as it is delicious. Seasoned with aromatic oregano, basil, and a hint of crushed red pepper for optional spice, it delivers a perfect blend of Mediterranean-inspired flavors. Simmered to perfection and finished with fresh parsley, this low-sodium, plant-based recipe is ideal for anyone seeking heart-smart options without compromising on taste. Serve it over your favorite whole-grain pasta, roasted vegetables, or as a nourishing base for other dishes—it’s versatile, satisfying, and ready in just 45 minutes!

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

Ingredients

• 1 tablespoon Olive oil
• 1 medium Yellow onion, diced
• 4 cloves Garlic cloves, minced
• 1 medium Carrot, shredded
• 1 stalk Celery stalk, diced
• 1 small Zucchini, diced
• 1 medium Red bell pepper, diced
• 28 ounces Canned no-salt-added crushed tomatoes
• 2 tablespoons Tomato paste (no salt added)
• 1 teaspoon Dry oregano
• 1 teaspoon Dry basil
• 0.25 teaspoon Crushed red pepper flakes (optional for spice)
• 0.5 teaspoon Black pepper
• 2 tablespoons Fresh parsley, chopped
• 0.5 cup Water or low-sodium vegetable broth

Directions

Step 1

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

Step 2

Add the diced onion and sauté for 3-4 minutes until softened and translucent.

Step 3

Add the minced garlic and cook for another 1-2 minutes, stirring frequently to prevent burning.

Step 4

Add the shredded carrot, diced celery, zucchini, and red bell pepper. Stir everything together and cook for 5 minutes, allowing the vegetables to soften.

Step 5

Stir in the crushed tomatoes, tomato paste, oregano, basil, black pepper, and crushed red pepper flakes if using.

Step 6

Add the water or low-sodium vegetable broth to thin out the sauce to your preferred consistency.

Step 7

Lower the heat to a simmer and cook the sauce uncovered for 20-25 minutes, stirring occasionally to ensure it doesn’t stick to the bottom.

Step 8

Taste the sauce and adjust the seasoning if needed.

Step 9

Once the sauce has thickened, stir in the fresh parsley before serving.

Step 10

Serve immediately over pasta, grains, or as a topping for vegetables, or store in an airtight container in the refrigerator for up to 5 days.

Nutrition Facts

Serving size	(1659.1g)

Amount per serving	% Daily Value*
Calories	557.4

Total Fat 17.4g	0%
Saturated Fat 2.7g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 330.0mg	0%
Total Carbohydrate 96.2g	0%
Dietary Fiber 27.8g	0%
Total Sugars 54.8g
Protein 19.1g	0%

Vitamin D 0IU	0%
Calcium 383.7mg	0%
Iron 7.5mg	0%
Potassium 4027.6mg	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: 25.3%

Protein: 12.4%

Carbs: 62.3%