A vibrant, nutrient-dense marinara packed with hidden vegetables
Ingredients
- 2 Tbsp organic cold-pressed olive oil
- 2 medium onions, finely chopped
- 2 carrots, peeled and finely chopped
- 6 cloves garlic, minced
- 3 celery stalks, finely chopped
- 2 red bell peppers, finely chopped
- 1 medium zucchini, finely chopped
- 2 Tbsp Italian seasoning
- 1/4 tsp crushed red chili flakes (optional for metabolism boost)
- 1 tsp sea salt
- 1/2 tsp ground black pepper
- 1/4 cup tomato paste (no sugar added)
- 2 (28 oz) cans whole peeled San Marzano tomatoes
- 2 cups organic vegetable broth (or filtered water)
- 1 Tbsp balsamic vinegar
- Fresh chopped basil for garnish
Recommended Ingredients:
San Marzano Tomatoes: View on Amazon
*Expert Tip: Authentic San Marzano tomatoes provide a natural sweetness and lower acidity, eliminating the need for refined sugar additives common in store-bought sauces.
Step-by-Step Instructions
- Saut In a large Dutch oven, heat the olive oil over medium heat. Sauté the onions, carrots, and garlic until softened, about 8-10 minutes.
- Incorporate the Veggie Load: Add the celery, red bell peppers, and zucchini. Season with Italian herbs, red chili flakes, salt, and pepper. Continue cooking for 10 minutes, stirring occasionally, until vegetables begin to soften.
- Build the Base: Incorporate the tomato paste and cook for 2 minutes to caramelize slightly. Pour in the San Marzano tomatoes, vegetable broth, and balsamic vinegar.
- The Slow Simmer: Bring the mixture to a gentle boil, then reduce heat to low. Cover and simmer for 45 to 60 minutes. This slow-cooking process ensures the nutrient-dense vegetables are fully softened and the flavors reach maximum depth.
- Emulsify: Using an immersion blender, purée the sauce until smooth or to your desired consistency. Alternatively, carefully transfer the sauce to a traditional blender in batches and blend until smooth.
- Serve: Garnish with fresh basil and serve over chickpea pasta, spaghetti squash, or as a base for protein-rich casseroles.
Kitchen Tech Recommendation:
Immersion Hand Blender: View on Amazon
*Expert Tip: Using a hand blender directly in the pot preserves more of the delicate antioxidants by reducing air exposure and prevents the safety hazards of transferring hot liquids to a traditional blender.
Professional Notes & Storage
Insulin-Friendly Tips: This sauce is naturally high in fiber due to the zucchini and carrots, which slows the absorption of glucose. To keep the glycemic load low, pair this with spiralized zucchini noodles or high-protein lentil pasta.
Storage Guidelines: Store cooled sauce in glass, airtight containers in the refrigerator for up to 5 days. For long-term meal prep, portion the sauce into mason jars, leaving room for expansion.
Freezing Instructions: This sauce is incredibly freezer-stable. It can be frozen for up to 3 months. To reheat, thaw overnight in the refrigerator and simmer on the stovetop over low heat until heated through.
