A rich, naturally sweet tomato sauce made from fresh tomatoes, garlic, olive oil, and herbs. Ideal for pairing with vegetables, whole grains, or lean proteins, and packed with antioxidants and anti-inflammatory nutrients.
Preparation Time
- Prep time: 10 minutes
- Cooking time: 35–40 minutes
- Total time: ~45–50 minutes
- Servings: Makes ~2 cups (4 servings)
Ingredients
- 6 ripe tomatoes (Roma or vine-ripened), roughly chopped
- 2 tablespoons extra virgin olive oil
- 1 small onion, finely chopped
- 2 garlic cloves, minced
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1 teaspoon dried oregano or thyme
- Optional: 1 small carrot, finely grated (for natural sweetness)
- Optional: fresh basil or parsley for garnish
Instructions
- Heat olive oil in a large saucepan over medium heat. Sauté the onion for 3–4 minutes until soft.
- Add garlic and cook for 30 seconds.
- Stir in the chopped tomatoes and carrot (if using). Season with salt, pepper, and herbs.
- Bring to a boil, then reduce heat. Simmer uncovered for 30–35 minutes, stirring occasionally.
- Blend (optional): For a smoother sauce, use an immersion blender or standard blender.
- Taste and adjust seasoning. Add fresh herbs just before serving if desired.
Estimated Nutritional Value (Per 1/2 cup serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~80 kcal |
| Protein | ~1.5 g |
| Fat | ~6 g (mostly unsaturated) |
| Carbohydrates | ~6 g |
| Fiber | ~2 g |
| Vitamin C | ~35% DV |
| Vitamin A | ~25% DV |
| Potassium | ~15% DV |
| Lycopene | High |
Health Benefits
1. Cardiovascular and cellular protection
Tomatoes are rich in lycopene, an antioxidant linked to lower risk of heart disease and certain cancers. Cooking enhances its bioavailability.
Reference: Rao AV & Rao LG. (2007). Lycopene and human health. Pharmacological Research.
2. Anti-inflammatory and metabolic support
Olive oil and garlic contain oleic acid and allicin, both shown to reduce inflammatory markers and support healthy blood vessels.
Study: Schwingshackl L & Hoffmann G. (2014). Mediterranean diet and inflammation. Nutrition.
3. Digestive and immune support
Onions, tomatoes, and herbs provide fiber and phytonutrients that benefit gut health and immune response.
Source: Slavin JL. (2013). Dietary fiber and gut health. Nutrition.
Tips for Best Results
- Use very ripe tomatoes for natural sweetness and better texture.
- Add a carrot if your tomatoes are overly acidic—no sugar needed.
- Simmer uncovered to allow flavor concentration and reduce excess water.
- Freeze leftovers in glass containers or ice cube trays for later use.
- Customize with fresh herbs like basil, thyme, or rosemary to match your dish.
0 comments on “Homemade Tomato Sauce”Add yours →