Mediterranean Diet Tomatensaus

Experience the vibrant flavors of the Mediterranean with this homemade Mediterranean Diet Tomatensaus, a wholesome tomato sauce that's as versatile as it is delicious. Crafted with heart-healthy extra virgin olive oil, aromatic garlic, and sweet yellow onions, this sauce features the perfect balance of richness and freshness. The combination of whole peeled tomatoes, a touch of tomato paste, and hints of dried oregano and basil creates a robust depth of flavor, enhanced by optional sugar for balanced sweetness. Simmered to perfection in just 40 minutes, this saucy classic is finished with fresh parsley or basil for a burst of herby brightness. Whether you're tossing it with pasta, spreading it over pizza, or using it as a dip, this recipe is the ultimate staple for a Mediterranean-inspired meal. Simple, nourishing, and utterly satisfying, this tomatensaus will take your dishes to new heights! Perfect for followers of the Mediterranean diet or anyone seeking a healthier spin on classic tomato sauce.

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:40 mins

Total Time:50 mins

Servings: 6

Ingredients

• 2 tablespoons extra virgin olive oil
• 1 medium yellow onion
• 4 large garlic cloves
• 28 ounces canned whole peeled tomatoes
• 2 tablespoons tomato paste
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 teaspoon sugar (optional)
• 0.5 teaspoon kosher salt
• 0.25 teaspoon ground black pepper
• 2 tablespoons fresh parsley or basil leaves

Directions

Step 1

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

Step 2

Finely dice the onion and mince the garlic cloves. Add to the skillet and sauté for 5-7 minutes until the onion becomes translucent and fragrant.

Step 3

Add the tomato paste to the skillet and cook for another 1-2 minutes, stirring constantly to caramelize the paste slightly.

Step 4

Pour in the canned whole peeled tomatoes along with their juices. Use a wooden spoon to gently break them apart into smaller pieces.

Step 5

Stir in the dried oregano, dried basil, sugar (if using), salt, and pepper. Reduce the heat to low and bring the sauce to a gentle simmer.

Step 6

Let the sauce simmer uncovered for 30 minutes, stirring occasionally, to allow the flavors to meld and the sauce to thicken.

Step 7

Taste the sauce and adjust seasoning with additional salt or pepper if needed.

Step 8

Chop the fresh parsley or basil leaves and stir them into the sauce just before serving.

Step 9

Serve warm over your favorite pasta, as a pizza sauce, or as a dip for bread.

Nutrition Facts

Serving size	(1002.5g)

Amount per serving	% Daily Value*
Calories	568.6

Total Fat 30.1g	0%
Saturated Fat 4.1g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 1316.3mg	0%
Total Carbohydrate 76.6g	0%
Dietary Fiber 18.0g	0%
Total Sugars 46.1g
Protein 11.2g	0%

Vitamin D 0IU	0%
Calcium 238.9mg	0%
Iron 7.5mg	0%
Potassium 1955.8mg	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: 43.5%

Protein: 7.2%

Carbs: 49.3%