Written by Dietetics Masters student Galilea Yanza-Quito

Marinara sauce, or tomato-based sauce, is a versatile and nutritious addition to your cooking and a popular choice for pizza and pasta dishes. You can make a marinara sauce that is fresher than store bought while controlling factors like sodium and flavor. Homemade marinara sauce is lower in calories, low in fat, gluten free, and low in added sugar.¹

Marinara is typically made with tomatoes and flavorful garlic, herbs, and onions, but you can add many different sautéed veggies to your liking: fresh garlic finely minced, red peppers (roasted or sautéed), grated carrots, diced celery, diced onion, or finely diced mushrooms. You can even wilt chopped baby spinach, kale or even small chopped broccoli florets into the sauce on the stove. Homemade marinara sauce, rich in vitamin C, not only adds nutrients, antioxidants, and fiber but also helps your body absorb iron from vegetables more easily.³

Here is a simple recipe to try!  You can tailor it to your taste!

Homemade Marinara Sauce²

Ingredients

• 2 teaspoons vegetable oil (or cooking oil of choice)
• 2 onions, diced
• 2-3 finely minced garlic cloves
• 2 carrots, diced
• 3/4 cup celery, diced
• 4 cans (14.5 ounces each) crushed tomatoes, low sodium
• 1 tablespoon Italian seasoning
• salt and pepper to taste
• 2 cups raw spinach, roughly chopped

Directions

1. Wash hands with soap and water.
2. Wash the vegetables.
3. Collect, dice, and measure all ingredients before starting to prepare the recipe.
4. Heat the oil in a large pot over medium heat.
5. Add the onion and garlic powder. Cook for about 10 minutes or until the onion is clear.
6. Add the carrots and celery and cook for 5 minutes until slightly soft.
7. Add the tomatoes and Italian seasoning. Stir until all ingredients are mixed together. Taste, and add a little bit of salt and pepper if desired.
8. Turn the heat to medium-high and bring sauce to a boil.
9. Once boiling, reduce the heat to low. Simmer uncovered for at least 30 minutes.
10. Stir in the spinach and cook for 2 minutes until spinach wilts.
11. Refrigerate leftovers within 2 hours. Eat within 3 to 5 days. Freezes well.

Tip for texture: If you want a smooth sauce rather than chunky, simply blend sauce with an emersion blender, food processor, or a regular blender on a low speed.

Sources:

1. https://www.myplate.gov/recipes/marinara-sauce
2. https://foodfactshub.com/marinara-sauce-nutrition-facts/
3. https://health.clevelandclinic.org/iron-and-vitamin-c

 

This material is funded by UDSA’s Supplemental Nutrition Assistance Program (SNAP).

This institution is an equal opportunity provider.