Mediterranean Diet Traditional Italian Sugo

Experience the rich, authentic flavors of Italy with this Mediterranean Diet Traditional Italian Sugo recipe! Packed with wholesome ingredients like vibrant San Marzano tomatoes, aromatic garlic, and fresh basil, this classic tomato sauce captures the heart of Mediterranean cooking. The trifecta of finely diced onion, carrot, and celery creates a flavorful base, while a touch of extra virgin olive oil brings silky smoothness to every bite. Slow-simmered to perfection, this sugo is naturally sweet, herbaceous, and perfectly balanced with subtle hints of heat from optional red pepper flakes. Ready in under an hour, it’s a healthy, versatile sauce that pairs effortlessly with whole-grain pasta, zoodles, or as the foundation for a variety of Mediterranean-inspired dishes. Savor every spoonful of this vibrant, homemade sauce that’s a true celebration of simplicity and quality!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 3 tablespoons Extra virgin olive oil
• 1 medium, finely diced Yellow onion
• 3 large, minced Garlic cloves
• 1 medium, finely diced Carrot
• 1 medium, finely diced Celery stalk
• 28 ounces Canned peeled San Marzano tomatoes
• 10 whole Fresh basil leaves
• 1 teaspoon Sea salt
• 0.5 teaspoon Black pepper
• 0.25 teaspoon Crushed red pepper flakes (optional, for heat)

Directions

Step 1

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

Step 2

Add the diced onion and sauté for 3-4 minutes until softened and translucent.

Step 3

Stir in the minced garlic, diced carrot, and diced celery. Cook for another 5-6 minutes until the vegetables are softened but not browned.

Step 4

Pour the canned San Marzano tomatoes into the pan, crushing them gently with your hands or a spoon. Stir to combine with the vegetables.

Step 5

Add the fresh basil leaves, sea salt, black pepper, and crushed red pepper flakes if using. Stir well.

Step 6

Bring the sauce to a gentle simmer, then reduce the heat to low and cover the pan partially with a lid.

Step 7

Cook for 35-40 minutes, stirring occasionally, until the sauce thickens and the flavors meld together.

Step 8

Taste and adjust seasoning, adding more salt or pepper if needed.

Step 9

Remove the basil leaves before serving, or leave them in for a more rustic presentation.

Step 10

Serve the sugo over your favorite whole-grain pasta, spiralized vegetables, or as a base for other Mediterranean-inspired dishes.

Nutrition Facts

Serving size	(1114.1g)

Amount per serving	% Daily Value*
Calories	610.2

Total Fat 44.3g	0%
Saturated Fat 6.1g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 2466.2mg	0%
Total Carbohydrate 54.8g	0%
Dietary Fiber 13.5g	0%
Total Sugars 27.2g
Protein 11.5g	0%

Vitamin D 0IU	0%
Calcium 255.8mg	0%
Iron 6.1mg	0%
Potassium 1980.3mg	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: 60.1%

Protein: 6.9%

Carbs: 33.0%