Hogao is a classic Colombian sauce that forms the base of many traditional dishes such as arepas, bandeja paisa, and fish preparations. Its roots are in the Andean region, especially in Antioquia and the Caribbean coast, where Spanish cooking techniques merged with indigenous use of tomatoes, scallions, and spices. Traditionally, hogao was cooked in pork fat or with heavy oils, but this healthy version keeps the authentic flavor using extra-virgin olive oil and reduced salt.
Ingredients (6 servings)
- 1 tbsp extra-virgin olive oil
- 6 scallions (with green part), finely chopped
- 4 ripe tomatoes, peeled and finely chopped (or blended)
- 2 garlic cloves, minced
- 1 small red bell pepper, finely chopped (optional, for sweetness)
- 1 tsp ground cumin
- ½ tsp paprika
- 1 tsp sea salt (or to taste)
- Fresh cilantro, finely chopped (for garnish)
Utensils Needed
- Non-stick skillet or sauté pan
- Wooden spoon
- Cutting board and knife
- Bowl for chopping vegetables
Preparation Time
- Preparation: 10 minutes
- Cooking: 15 minutes
- Total: 25 minutes
Method of Preparation
- Heat oil: In a non-stick skillet, warm olive oil over medium heat.
- Sauté aromatics: Add scallions and garlic. Cook for 2 minutes until fragrant.
- Add tomatoes and spices: Stir in tomatoes, bell pepper, cumin, paprika, and salt. Cook on low heat for 10–12 minutes until tomatoes break down and a thick sauce forms.
- Finish and serve: Turn off heat and sprinkle fresh cilantro. Serve warm with arepas, grilled fish, steamed vegetables, or as a topping for brown rice and quinoa.
Nutritional Table (per serving, approx. 2 tbsp)
| Nutrient | Approximate Amount |
|---|---|
| Calories | 35 kcal |
| Protein | 1 g |
| Carbohydrates | 5 g |
| Dietary Fiber | 1 g |
| Sugars | 3 g |
| Fat | 2 g |
| Saturated Fat | 0.3 g |
| Sodium | 90 mg |
| Vitamin C | 20% DV |
| Vitamin A | 10% DV |
Health Benefits
- Rich in antioxidants: Tomatoes provide lycopene, which protects against oxidative stress and supports cardiovascular health.
- Boosts immunity: Garlic and scallions strengthen the immune system and have antibacterial properties.
- Supports digestion: Fiber from vegetables promotes gut health.
- Anti-inflammatory: Olive oil, garlic, and cumin have compounds that reduce inflammation naturally.
- Heart-healthy: Low in saturated fat and cholesterol, contributing to cardiovascular well-being.
Medical References
- Harvard T.H. Chan School of Public Health. “Vegetables and fruits: Health benefits and nutrition.”
- National Center for Biotechnology Information (NCBI). “Lycopene and cardiovascular health.”
- American Journal of Clinical Nutrition. “Garlic intake and risk of cardiovascular disease.”
- Journal of Medicinal Food. “Cumin: medicinal uses and pharmacological properties.”
0 comments on “Hogao Sauce (Colombian)”Add yours →