20-Minute Tomato Sauce (+ Heart-Healthy Serving Ideas!)

Want to learn how to make a delicious basic tomato sauce at home? This recipe is a luscious blend of sweet grape tomatoes, simmered in garlic, oregano, and black pepper to create the perfect tomato sauce. It's a quick and easy one-pan recipe that transforms into the best pizza base sauce, pasta sauce, and curry in a hurry! All three serving ideas are easy healthy dinner ideas that are also heart healthy and pack a nutritional punch! This homemade tomato sauce uses fresh tomatoes and is vegan.

I think you'll agree that busy weeknights call for easy healthy dinners that are nourishing and insanely delicious. As a registered dietitian and certified diabetes educator, it's always a delight for me to bring to your table meals that you feel good about and will enjoy eating over and over. This homemade tomato sauce with fresh tomatoes is rich in vitamins and a good source of fibre, as well as being low carb.

To be honest, I have been known to slather it over my egg omelette - rolled into my favourite Indian flat bread - Paratha, as a high fibre breakfast option. And if you're looking for vegan dinner ideas, it's also fantastic served with a side of grilled vegetables. It's a plant-powered feast, for sure!

In this post, though, l show you three different serving ideas using this tomato sauce:

1. The best homemade pasta sauce - with chickpeas. It can also be used as a spaghetti sauce.
2. A healthy chicken curry that's perfect as a diabetes dinner idea.
3. The best pizza base sauce because , let's be honest, pizza is always a good idea!

Grape tomatoes are the perfect choice to create this tomato sauce from scratch - quick and easy since you don't need to chop them. Besides being perfectly sweet, this variety provides the right amount of tang.

Ingredients

The sauce contains only 6 ingredients and comes together in under 30 minutes. Plus, I dive into the nutrition information of tomatoes and associated health benefits.

Here's what you need to make homemade tomato sauce from scratch:

• Grape tomatoes: Just wash and dry them before using to remove excess moisture. They're such a great source of vitamins and minerals.
• Garlic: Fresh garlic cloves give the best flavour, but you can use 1 teaspoon of garlic powder as a substitution.
• Olive oil: Adds richness and depth of flavour to the tomato sauce. Plus, it's my go-to as a heart healthy oil of choice.
• Oregano: For floral notes and that classic Italian tomato sauce flavour. I think dried herbs are underrated and can be used in a variety of dishes as a budget-friendly way to achieve great flavour.
• Pepper: I like the coarse variety of black pepper in this tomato sauce. It brings out all the flavours and isn't too overpowering.
• Salt: Feel free to use any salt you have on hand, but I prefer sea salt.

Instructions

1. You'll begin by heating the oil and frying garlic. Remember to wait for the garlic to release its fragrance before adding the tomatoes (Step 1).
2. Then, add the grape tomatoes and stir well. Simmer until the tomatoes are mushy. I leave the lid off for this. The tomato sauce thickens and reduces in volume as a result of this technique (Step 2).
3. Add the pepper, oregano, and salt to the sauce as soon as it begins to thicken (Step 3). And when the sauce is ready, turn off the heat.

You can find the complete ingredient list, along with detailed instructions in the recipe card below.

Heart healthy meals using the best tomato sauce

Whether you're looking after your ticker or cooking for someone who is, heart healthy meals have got to be tasty, easy, and ones the whole family will enjoy. There is no reason to feel like you must create separate dinner recipes to achieve a heart healthy eating plan.

You will notice that in the following meal ideas, we are primarily utilizing plants and complementing with fish, chicken, and cheese.

Serving idea 1: The best homemade pasta sauce

If you're searching for a vegan dinner recipes, this quick and easy option is a must-try. Here's how to make it (serves 4):

What you need:

• My tomato sauce
• A can of cooked chickpeas
• Your favourite cooked pasta

To make a family-friendly and heart healthy supper, combine 2 cups cooked chickpeas with 2 cups of your favorite cooked pasta - wholewheat, lentil- or quinoa-based pasta. Serve with this tomato sauce and a side salad to round out your dinner.

Serving idea 2: The best pizza base sauce

Who says a heart healthy and diabetes dinner can't include pizza?

Here's how to make homemade naan pizzas (serves 4):

What you need:

• My tomato sauce
• 4 naan breads (wholewheat or gluten-free depending on your specific dietary requirements). Follow packet instructions to prepare the naans
• ⅔ cup cheddar cheese, grated
• 2 cans salmon, drained (choose certified sustainable to help keep our oceans healthy)
• Optional topping: greens (arugula, fresh herbs, spinach, lettuce all work well)

Start by spreading the tomato sauce on naans. Then, sprinkle cheese, add chunks of salmon and send under the grill to melt the cheese (1-2 minutes).

Serving idea 3: Healthy chicken curry

Here's how to make this chicken curry - in a hurry (serves 4):

What you need:

• My tomato sauce
• 600 g chicken breast (3 small chicken fillets) cut into small cubes
• 2 tsp curry powder
• 1 tsp garam masala
• 2 heaped cups fresh spinach, washed and dried

Once the sauce is almost done, add the spices followed by the chicken cubes and stir to coat. Cover and simmer on medium heat for 15 minutes or until the chicken is fully cooked. Finally, add the fresh spinach to the pan and stir. You want the spinach leaves to be bright and colorful; only cook for 1 minute.

To create heart-healthy supper recipes, I've kept the sodium low in all of these dishes. If you fancy more salt, I'd suggest adding more pepper or lemon juice to bring even more flavour - without the need for added sodium. Serve with roti, rice or quinoa. A side salad will also complement this healthy chicken curry beautifully!

Sodium (salt)should be reduced where possible when aiming for a heart healthy diet. One tip for added flavour - without the salt - is to experiment with spices, garlic, herbs, citrus juices, and vinegars.

To assist you in enjoying your heart healthy eating plan, I've intentionally selected foods and cooking methods that are heart-loving. Vegan items are included as well as something for those wanting to reduce their meat intake.

Plus, a Desi (South Asian) recipe to satisfy those looking for healthy Indian dishes. This chicken curry doesn't have a hefty list of ingredients , so it's perfect to whip up on a busy weeknight.

You could easily make all these dishes gluten-free by choosing alternatives.

Here's how these easy dinners contribute to a heart healthy eating plan.

Nutrition and health benefits

Below is a rundown of the main ingredients in this tomato sauce, as well as those used in the three serving ideas.

Tomatoes nutrition and health benefits

Fresh tomatoes are:

• Source of lycopene (powerful antioxidant)
• Low in calories
• Low in fat
• Low in sodium
• Good source of potassium (vitamin K)
• Good source of vitamins A and C

Lycopene has been found to lower cholesterol (LDL bad cholesterol) and blood clotting, according to several studies. This may aid in preventing stroke and other cardiovascular issues. Also, potassium has shown to reduce high blood pressure.

Following is the nutrition facts for 1 cup (152 grams) of fresh tomatoes (grape variety)

Calories & Nutrients	Amount
Carbs	8.4 g
Fibre	3.2 g
Net carbs	5.2 g
Protein	1.3 g
Calories	112 kcal
Fat	1 g
Vitamin C	41.3 mg
Folate	15.2 µg
Lycopene	6230 µg
Beta carotene (cis & trans)	671.4 µg
Potassium	395 mg
Sodium	9.2 mg
Magnesium	18.1 mg
Calcium	16.7 mg

Garbanzo beans benefits (chickpeas)

Let's talk about those fantastic chickpeas for a moment.

They are truly a nutritious plant-powered marvel. Chickpeas are high in fiber, protein, vitamins, and minerals, making them an excellent choice if you want to eat meatless more often. Furthermore, because they have a low glycemic index, they are great for people with diabetes who are looking for nourishing carbs to include in their diet. I recently dived into answering your question: what carbs are good for a diabetic to eat?

You may be surprised to know that cooked chickpeas include compounds such as phytic acid, sterols, tannins, carotenoids, and other polyphenols including isoflavones that may have additional health promoting effects.

Chicken

This tomato sauce is great with poultry. I consider lean chicken to be a compliment to this dish rather than "the meal." Before cooking, carefully remove the fat and skin from the chicken.

Lean chicken can support heart health by providing protein and valuable nutrients like niacin, selenium, and vitamin B6.

I'm frequently asked: is chicken healthy? Based on a recent meta analysis of population-based heart disease research, chicken might be a better alternative to red and processed meat.

Population studies are observational in nature, so they can't prove that chicken actually caused the reduced rates of heart disease. However, the findings of this study suggest that replacing some red and processed meat with skinless white poultry (like chicken), could help reduce the risk of developing heart disease.

Salmon health benefits

The presence of beneficial unsaturated fats, such as omega-3 essential fatty acids - docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), account for most of the health advantages linked to salmon.

Omega-3 fatty acids are abundant in salmon (and other fish like mackerel, sardines, and herring). Omega 3s are crucially important for a variety of reasons.

The health benefits of salmon, namely EPA and DHA, might reduce the chance of blood clotting, lower high blood triglycerides, manage life-threatening heart rhythms, and control high blood pressure.

Those who eat fish twice to three times each week may be less likely to have a heart attack.

Leafy greens

One of the most healthful vegetables are leafy greens. They're high in potassium and include iron, zinc, calcium, magnesium, and antioxidants. These work together to help reduce inflammation and lower the risk of heart disease.

Nutrition information per serving

Below, you'll find the nutrition information for one serving of this homemade tomato sauce:

• Low in total fat and saturated fat
• An excellent source of potassium
• An excellent source of vitamin C
• An excellent source of vitamin A
• A good souce of fibre
• Low in sodium (salt)
• Low carb

*Percent Daily Values are based on a 2000 calorie diet

Some hints for making tomato sauce

• Use fresh ingredients to create a flavour-packed recipe
• Cook on medium heat - slow and easy creates a thick and luscious consistency
• If you don't want any skin or chunks in your tomato sauce, consider using a food processor to process it.
• This is a basic tomato sauce recipe. There's room to get creative and add your favourite ingredients to create heaps more variations. For example, add fresh basil leaves to enhance the flavour further.
• Add your favourite seasonal vegetables to make a complete meal.
• You may serve this home-made tomato sauce as a dip with chips or breadsticks, or you may use it on toast to make a grilled open face sandwich, with finely chopped onions and a sprinkle of cheese.

Storage

This fresh tomato sauce may be kept in the fridge for 3-4 days or frozen for up to 6 months. Remember to seal it in an airtight container.

I double or treble the quantity and freeze it in small portions so that I always have some on hand. That way, even on my busiest days, I can still enjoy a nutritious home-cooked meal.

What are the best tomatoes for tomato sauce?

There are a few different types of tomatoes that can be used for tomato sauce. In my opinion, the best type of tomato to use is the fresh sweet grape tomato. This tomato is smaller than the average tomato, but it has a lot of flavour.

Other types of tomatoes that can be used for tomato sauce include:

• Roma Tomatoes: These tomatoes are a little bit larger than the fresh sweet grape tomato, but they have a lot of flavor as well.
• San Marzano Tomatoes: These tomatoes are a type of Roma tomato that is specifically grown in Italy. They have a very high acidity level, which gives tomato sauce made with them a great flavor.
• Plum Tomatoes: These tomatoes are a type of Roma tomato that is smaller in size. They are great for tomato sauce because they have a lot of sweetness and acidity.

No matter what type of tomato you choose to use for your tomato sauce, make sure that it is a fresh tomato. Canned tomatoes won't work as well for this recipe.

What are some of your go-to heart healthy dinner recipes?

If you try this recipe, would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram, Facebook and Twitter! Can't wait to see your photos.

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