Mediterranean Diet Tomato Frito

Elevate your homemade sauces with this Mediterranean Diet Tomato Frito recipe, a versatile and wholesome take on the beloved tomato frito. Bursting with the natural sweetness of ripe, fresh tomatoes and the richness of extra-virgin olive oil, this dish is carefully simmered with aromatic garlic, sautéed onion, and a touch of bay leaf for an irresistibly flavorful finish. Whether blended smooth or kept slightly chunky for texture, this tomato frito is a perfect accompaniment to pasta, roasted vegetables, or grilled proteins. Ready in just under an hour, it’s a healthy, heart-friendly option inspired by Mediterranean culinary traditions. Garnish with fresh basil for a final flourish that ties the dish together beautifully.

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:40 mins

Total Time:50 mins

Servings: 4

Ingredients

• 3 tablespoons Extra-virgin olive oil
• 800 grams Fresh ripe tomatoes
• 1 medium-sized Yellow onion, finely chopped
• 3 cloves Garlic cloves, minced
• 1 whole Bay leaf
• 1 teaspoon Salt
• 0.5 teaspoons Ground black pepper
• 1 teaspoon Sugar (optional, for balancing acidity)
• 4 leaves Fresh basil leaves (optional for garnish)

Directions

Step 1

Wash the tomatoes thoroughly and lightly score an 'X' on the bottom of each using a sharp knife.

Step 2

Bring a large pot of water to a boil. Gently lower the tomatoes into the boiling water and blanch for 30 seconds. Immediately transfer them into a bowl of ice water to cool.

Step 3

Peel the skins off the tomatoes (they should slide off easily), then chop the tomatoes into small pieces, discarding the cores. Set aside.

Step 4

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

Step 5

Add the finely chopped onion and sauté for 5-7 minutes, stirring occasionally, until softened and translucent.

Step 6

Add the minced garlic and cook for an additional 1-2 minutes, until fragrant, being careful not to burn it.

Step 7

Stir in the chopped tomatoes and add the bay leaf, salt, and ground black pepper. If the tomatoes are very acidic, add the optional teaspoon of sugar to balance the flavors.

Step 8

Reduce the heat to low and simmer the tomato mixture for 30-35 minutes, stirring occasionally, until the sauce has thickened and the flavors have melded together.

Step 9

Once cooked, remove the bay leaf and use an immersion blender to blend the sauce to your desired consistency (chunky or smooth). If you don't have an immersion blender, you can transfer the sauce to a blender in batches once it has cooled slightly.

Step 10

Taste and adjust seasonings as needed. Serve warm or let cool and store in an airtight container in the fridge for up to 5 days.

Step 11

Optionally, garnish with fresh basil leaves before serving for an extra Mediterranean touch.

Nutrition Facts

Serving size	(973.5g)

Amount per serving	% Daily Value*
Calories	580.7

Total Fat 42.3g	0%
Saturated Fat 5.6g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 2407.6mg	0%
Total Carbohydrate 50.0g	0%
Dietary Fiber 12.4g	0%
Total Sugars 29.7g
Protein 9.3g	0%

Vitamin D 0IU	0%
Calcium 130.0mg	0%
Iron 3.3mg	0%
Potassium 2117.5mg	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: 61.6%

Protein: 6.0%

Carbs: 32.4%