Mediterranean Diet Classic Homemade Marinara Sauce

Elevate your pasta nights with this Mediterranean Diet Classic Homemade Marinara Sauce, a recipe that beautifully balances simplicity and robust flavor. Crafted with heart-healthy olive oil, fragrant garlic, sweet yellow onions, and no-salt-added crushed tomatoes, this marinara sauce is a wholesome and versatile staple. A medley of dried herbs like oregano, basil, and thyme infuses the sauce with Mediterranean-inspired aromatics, while a finishing touch of fresh basil leaves adds brightness. Simmered to perfection, this vibrant sauce is a delightful symphony of flavors, perfect for pairing with pasta, drizzling over roasted veggies, or using as a dipping sauce. With just 15 minutes of prep and 45 minutes of cooking time, this easy recipe showcases the best of clean, nutritious cooking while aligning with the flavorful principles of the Mediterranean diet.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 4 units garlic cloves, minced
• 1 medium yellow onion, finely chopped
• 28 ounces canned crushed tomatoes (with no salt added)
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.5 teaspoon dried thyme
• 1 teaspoon sea salt
• 0.5 teaspoon freshly ground black pepper
• 0.5 teaspoon sugar (optional, to taste)
• 10 leaves fresh basil leaves, torn

Directions

Step 1

Heat olive oil in a large saucepan over medium heat.

Step 2

Add the minced garlic and chopped onion to the saucepan. Sauté for 5-7 minutes until the onion becomes translucent and the garlic is fragrant.

Step 3

Pour in the canned crushed tomatoes, stirring to combine with the garlic and onion.

Step 4

Add dried oregano, dried basil, dried thyme, sea salt, and black pepper to the saucepan. Stir well to incorporate all the herbs and spices into the sauce.

Step 5

Bring the sauce to a gentle simmer, then reduce the heat to low. Let the sauce simmer uncovered for 30-40 minutes, stirring occasionally.

Step 6

Taste the sauce and adjust seasoning if needed. Optionally, add sugar to balance acidity based on your preference.

Step 7

Remove the sauce from heat and stir in the fresh basil leaves.

Step 8

Serve warm over your favorite pasta or store in airtight containers for later use. Enjoy the classic homemade marinara sauce following the Mediterranean diet principles.

Nutrition Facts

Serving size	(963.6g)

Amount per serving	% Daily Value*
Calories	497.6

Total Fat 29.9g	0%
Saturated Fat 4.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2399.2mg	0%
Total Carbohydrate 54.8g	0%
Dietary Fiber 13.3g	0%
Total Sugars 29.9g
Protein 9.1g	0%

Vitamin D 0IU	0%
Calcium 189.3mg	0%
Iron 6.9mg	0%
Potassium 1583.1mg	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: 51.3%

Protein: 6.9%

Carbs: 41.8%