How do I make a healthy pasta sauce?
There’s been lots in the media recently about shop bought pasta sauces with Mars Foods telling customers that
their Dolmio Pasta Sauce should only be eaten “occasionally” due to the high sugar and salt content.
Here’s my recipe for a simple tomato sauce, and some ways to jazz it up for a bit of variety.
1 large onion, finely chopped
2 cloves of garlic, crushed
2 tins of chopped tomatoes (not the flavoured ones!)
1 tbsp tomato puree
1 vegetable stock pot
100ml hot water
1 tsp dried oregano
Ground black pepper
1/2 tsp chilli flakes (optional)
1 tbsp Philadelphia light (optional)
Sauté the onions and garlic (and chilli flakes if using) slowly until the onions are soft. Add the tomatoes, tomato puree, oregano, stock pot and half of the water to the pan. Turn down the heat and allow to gently simmer until the sauce has thickened and tastes rich (about 15-20 minutes). Add the rest of the water if it gets too thick. If you want a creamier sauce, add the Philadelphia and stir through until combined. Serves 4.
For a bit of a twist..
Add a green pepper at the start and sauté with the onion, then stir through a tin of tuna and a tbsp of capers at the end. Heat through before serving.
Add 2 tbsp of lentils and all of the water at the same time as the tinned tomatoes. Once the sauce is ready, stir in a chopped courgette, a handful of broccoli florets, 150g of chopped mushrooms, some torn basil leaves and simmer until tender.
Add a chopped leek, some grilled chopped back bacon and a pinch of rosemary (preferably fresh) and simmer until the leek is soft and tender.