Low Fat Matbucha

Transform your favorite Mediterranean dip into a healthier alternative with this flavorful Low Fat Matbucha recipe! Packed with slow-simmered tomatoes, roasted red bell peppers, and a fragrant blend of garlic, cumin, and sweet paprika, this tangy tomato relish is as wholesome as it is vibrant. With just a hint of olive oil and optional chili flakes for a spicy kick, this low-fat version retains all the rich, smoky essence of traditional matbucha while cutting down on calories. Perfect as a dip, a spread, or a savory side, it’s ideal for pairing with fresh bread, pita, or grilled meats. Ready in just over 90 minutes with simple, fresh ingredients, this guilt-free delight is a must-make for anyone craving bold Mediterranean flavors.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:90 mins

Total Time:105 mins

Servings: 6

Ingredients

• 6 medium Tomatoes
• 2 large Red bell peppers
• 4 large Garlic cloves
• 1 teaspoon Ground cumin
• 1 teaspoon Sweet paprika
• 0.5 teaspoon Chili flakes (optional)
• 1 tablespoon Olive oil
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Fresh parsley

Directions

Step 1

Start by peeling the tomatoes. To do this easily, score a small 'X' on the bottom of each tomato, then blanch them in boiling water for 30 seconds and transfer them to an ice bath. Once cooled, peel and chop them into small chunks.

Step 2

Core and dice the red bell peppers into small pieces.

Step 3

Finely chop the garlic cloves.

Step 4

In a large, heavy-bottomed pot, heat the olive oil over medium heat. Add the garlic and sauté for 1-2 minutes, until fragrant but not browned.

Step 5

Add the chopped tomatoes and bell peppers to the pot. Stir well to mix with the garlic.

Step 6

Season the mixture with cumin, paprika, chili flakes (if using), salt, and black pepper.

Step 7

Lower the heat to a simmer and cook the mixture uncovered for about 60 minutes. Stir occasionally to prevent sticking and to help break down the tomatoes and peppers.

Step 8

After an hour, the mixture should have thickened and reduced. Taste and adjust seasoning as needed.

Step 9

Continue to cook for an additional 15-30 minutes, or until the desired consistency is achieved. The matbucha should be thick and rich.

Step 10

Once cooked, remove from heat and let the matbucha cool slightly.

Step 11

Garnish with freshly chopped parsley before serving. Enjoy warm or at room temperature with fresh bread or as a topping for grilled meats or fish.

Nutrition Facts

Serving size	(1168.5g)

Amount per serving	% Daily Value*
Calories	453.2

Total Fat 18.5g	0%
Saturated Fat 2.9g	0%
Polyunsaturated Fat 1.9g
Cholesterol 0mg	0%
Sodium 2417.9mg	0%
Total Carbohydrate 64.4g	0%
Dietary Fiber 20.0g	0%
Total Sugars 33.5g
Protein 12.7g	0%

Vitamin D 0IU	0%
Calcium 180.5mg	0%
Iron 6.6mg	0%
Potassium 2754.3mg	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: 35.1%

Protein: 10.7%

Carbs: 54.2%