Tomato sauce is the perfect addition to almost any meal, and this homemade recipe is sure to become a go-to staple in your kitchen. This clean Tomato Basil Sauce is low in sodium, and filled with fresh ingredients such as olive oil, whole tomatoes, and basil, which makes it an excellent item to add to your favorite stew, pasta dish, or pizza recipe. The best part about this sauce is that it’s full of fabulous nutritional qualities from the tomatoes! Tomatoes are naturally rich in vitamin A, vitamin C, and lycopene, which is a carotenoid that is responsible for the vibrant red color and may also help with cardiovascular disease. Currently, the available clinical research supports consuming tomato-based foods as a first-line approach to cardiovascular health. According to some studies, (with the exception of blood pressure management where lycopene supplementation was favored), tomato intake provided more favorable results on cardiovascular risk endpoints than did lycopene supplementation (1). Therefore, incorporating tomatoes into your daily routine will ensure you are meeting the requirements for a healthy, well-balanced body. Enjoy!
Tomato Basil Sauce
- 3 tablespoons extra-virgin olive oil
- Two 28-ounce cans whole tomatoes, or 5 pounds fresh ripe tomatoes, cored and diced
- 1 onion, finely chopped
- 4 garlic cloves, minced
- ¼ teaspoon sea salt
- Black pepper, to taste
- ½ teaspoon red pepper flakes
- ¼ cup fresh basil leaves, chopped
- Heat a dutch oven over medium heat, and add olive oil, onions and garlic. Saute until lightly brown. Add tomatoes, sea salt, black pepper and red pepper flakes and simmer on low for 35 minutes.
- Add fresh basil and cook for an additional 10 minutes.
- Place the tomato mixture in an emulsion blender, food processor or high speed blender and process to your desired consistency.
- This sauce can be refrigerated in an airtight container for 3-5 days, or frozen in freezer safe containers. Label and date the container; it will keep for up to 2 months.
For a sweeter sauce, use 1 cup carrots added after the garlic and cook for about 3 minutes.
A wide, shallow pan is helpful to cook the sauce because it will cook faster.
Serving size: ½ cup Calories: 40 calories, Fat: 2 grams, Saturated fat: 0 grams, Carbohydrates: 6 grams, Sugar: 3 grams, Sodium: 90 milligrams, Fiber: 2 grams, Protein: 1 gram, Cholesterol: 0 milligrams
(1) Burton-Freeman, B., Sesso, H. Whole Food versus Supplement: Comparing the Clinical Evidence of Tomato Intake and Lycopene Supplementation on Cardiovascular Risk Factors. Adv Nutr. 2014;(5):457-485. doi: 10.3945/an.114.005231