Low Sodium Tomatada

Discover the rich, comforting flavor of Low Sodium Tomatada, a heart-healthy twist on the classic Mediterranean dish. This vibrant recipe blends the natural sweetness of fresh tomatoes and red bell peppers with the smoky depth of unsalted paprika and a touch of garlic for an irresistible low-sodium alternative. Simmered to perfection with unsalted vegetable broth and aromatic bay leaf, this tomato-based stew is a flavorful, guilt-free delight that's ready in just 45 minutes. Perfect as a light main course or a hearty side dish, it pairs beautifully with whole-grain bread for a wholesome meal. Brimming with fresh ingredients and bursting with natural flavors, this Low Sodium Tomatada is a must-try for healthy eaters craving a satisfying yet simple dish.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons Olive oil
• 1 large Yellow onion, finely chopped
• 3 pieces Garlic cloves, minced
• 4 cups Fresh tomatoes, diced
• 1 large Red bell pepper, diced
• 1 tablespoon Tomato paste (unsalted)
• 1 piece Bay leaf
• 1 teaspoon Smoked paprika (unsalted)
• 0.25 teaspoon Crushed red pepper flakes (optional)
• 1 cup Water or unsalted vegetable broth
• 2 tablespoons Fresh parsley, chopped
• 0.25 teaspoon Ground black pepper

Directions

Step 1

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

Step 2

Add the finely chopped onion and cook, stirring occasionally, until softened and translucent, about 5 minutes.

Step 3

Stir in the minced garlic and cook for another 1 minute, until fragrant.

Step 4

Add the diced tomatoes, red bell pepper, and unsalted tomato paste. Stir everything together and cook for 3-4 minutes to allow the flavors to meld.

Step 5

Add the bay leaf, smoked paprika, and optional crushed red pepper flakes. Stir well to combine.

Step 6

Pour in the water or unsalted vegetable broth, then reduce the heat to low and simmer uncovered for 20 minutes, stirring occasionally, until the mixture thickens and the flavors develop.

Step 7

Season with freshly ground black pepper (to taste) and remove the bay leaf before serving.

Step 8

Garnish with freshly chopped parsley and serve warm with a side of whole-grain bread or on its own as a light, heart-healthy meal.

Nutrition Facts

Serving size	(1119.5g)

Amount per serving	% Daily Value*
Calories	496.9

Total Fat 30.4g	0%
Saturated Fat 4.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 51.2mg	0%
Total Carbohydrate 53.0g	0%
Dietary Fiber 15.0g	0%
Total Sugars 28.9g
Protein 9.8g	0%

Vitamin D 0IU	0%
Calcium 152.4mg	0%
Iron 4.2mg	0%
Potassium 2034.6mg	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: 52.1%

Protein: 7.5%

Carbs: 40.4%