Mediterranean Diet Tomatada

Packed with vibrant flavors and wholesome ingredients, Mediterranean Diet Tomatada is a hearty and comforting dish that celebrates the essence of Mediterranean cooking. This tomato-based vegetable stew blends ripe tomatoes, sweet red bell peppers, and aromatic spices like smoked paprika and cumin, all simmered to perfection in extra virgin olive oil. The addition of fresh parsley and basil elevates the dish with a burst of herbaceous freshness. With just 10 minutes of prep and a short cooking time, this one-pan recipe is as quick as it is nutritious. Whether served warm with crusty whole-grain bread or as a flavorful side to grilled fish, this versatile dish is the perfect way to savor the healthful simplicity of the Mediterranean diet.

Nutriscore Rating: 78/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 3 tablespoons extra virgin olive oil
• 1 medium, diced yellow onion
• 3 minced garlic cloves
• 4 large, chopped ripe tomatoes
• 1 medium, diced red bell pepper
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 1 teaspoon sea salt
• 0.5 teaspoon ground black pepper
• 2 tablespoons, chopped fresh parsley
• 6 chopped fresh basil leaves
• 0.25 cup water

Directions

Step 1

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

Step 2

Add the diced onion and sauté for 3–4 minutes, or until it starts to soften and turn translucent.

Step 3

Stir in the minced garlic and cook for another minute, stirring frequently to release its aroma.

Step 4

Add the chopped tomatoes and diced red bell pepper to the skillet. Stir well to combine.

Step 5

Season the mixture with smoked paprika, ground cumin, sea salt, and ground black pepper.

Step 6

Pour in the water to help the vegetables soften and create a saucy consistency. Bring the mixture to a gentle simmer.

Step 7

Lower the heat to medium-low and let the dish cook for 15–20 minutes, stirring occasionally, until the tomatoes have broken down and the mixture thickens to a stew-like consistency.

Step 8

Remove the skillet from heat and stir in the chopped parsley and basil leaves.

Step 9

Serve warm as a main dish with whole-grain bread, or as a side dish accompanying grilled fish or roasted vegetables.

Nutrition Facts

Serving size	(1095.3g)

Amount per serving	% Daily Value*
Calories	608.9

Total Fat 44.9g	0%
Saturated Fat 6.2g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 2383.2mg	0%
Total Carbohydrate 52.5g	0%
Dietary Fiber 15.2g	0%
Total Sugars 28.2g
Protein 10.9g	0%

Vitamin D 0IU	0%
Calcium 173.3mg	0%
Iron 6.0mg	0%
Potassium 2367.8mg	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: 61.4%

Protein: 6.6%

Carbs: 31.9%