Mediterranean Diet Spinach Stewed Sauce

Dive into the rich, wholesome flavors of the Mediterranean Diet with this Spinach Stewed Sauce—an effortless and nutrient-packed recipe perfect for weeknight dinners or meal prep. This vibrant dish combines tender baby spinach, aromatic garlic, and sweet crushed tomatoes, all simmered in a savory blend of oregano, basil, and a touch of red pepper flakes for a gentle kick. Finished with a splash of fresh lemon juice for brightness and garnished with fragrant parsley, this sauce is as versatile as it is delicious. Serve it over whole-grain pasta, drizzle it over roasted veggies, or pair it with crusty whole-grain bread for a healthy and satisfying meal. With just 10 minutes of prep time and Mediterranean-inspired ingredients like extra virgin olive oil, this recipe is a heart-healthy option packed with flavor and simplicity.

Nutriscore Rating: 79/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 tablespoons extra virgin olive oil
• 1 medium, finely diced yellow onion
• 4 large, minced garlic cloves
• 1 14-ounce can crushed tomatoes
• 6 cups, packed baby spinach leaves
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.25 teaspoons red pepper flakes
• 0.5 teaspoons sea salt
• 0.5 teaspoons black pepper
• 0.5 cups vegetable broth
• 1 tablespoon (freshly squeezed) lemon juice
• 2 tablespoons (chopped) fresh parsley

Directions

Step 1

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

Step 2

Add the finely diced yellow onion and cook for 4-5 minutes, stirring frequently, until softened and translucent.

Step 3

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

Step 4

Pour in the crushed tomatoes and vegetable broth, stirring to combine. Add the dried oregano, dried basil, red pepper flakes, sea salt, and black pepper. Bring the mixture to a gentle simmer.

Step 5

Reduce the heat to low and stir in the baby spinach leaves. Cook for 6-8 minutes, stirring occasionally, until the spinach wilts and fully incorporates into the sauce.

Step 6

Turn off the heat and stir in the freshly squeezed lemon juice for brightness and balance.

Step 7

Taste and adjust seasoning, if needed, adding more salt, pepper, or herbs to your preference.

Step 8

Garnish the finished sauce with chopped fresh parsley before serving.

Step 9

Serve warm over whole-grain pasta, roasted vegetables, or use as a flavorful dip with whole-grain bread.

Nutrition Facts

Serving size	(826.0g)

Amount per serving	% Daily Value*
Calories	489.7

Total Fat 30.7g	0%
Saturated Fat 4.3g	0%
Polyunsaturated Fat 0.4g
Cholesterol 0mg	0%
Sodium 1584.8mg	0%
Total Carbohydrate 51.5g	0%
Dietary Fiber 13.0g	0%
Total Sugars 18.9g
Protein 12.4g	0%

Vitamin D 0IU	0%
Calcium 302.3mg	0%
Iron 8.1mg	0%
Potassium 2080.2mg	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: 51.9%

Protein: 9.3%

Carbs: 38.7%