Angel’s Marinara
Nutritional Benefits
Angel’s Marinara is more than just delicious—it’s a nutrient-dense choice. Tomatoes are rich in lycopene, a powerful antioxidant that supports heart health. Onions and garlic provide natural immune-boosting compounds, while the optional cauliflower adds fiber, vitamin C, and additional antioxidants. Unlike cream-based sauces, this recipe is low in fat yet high in flavor, making it ideal for a balanced lifestyle
Ingredients
- 1 28 ox can crushed tomatoes
- 1 cup water more if needed
- 3 cloves garlic minced
- 1 lg onion diced
- 1 12 oz pack riced cauliflower optional
- 1 ½ T Garlic powder
- 1 ½ T onion powder
- 1 T teaspoon dried basil
- 1 T oregano
- ½ T dried parsley
- Salt to taste not included in nutrition count
Instructions
Sauté the Aromatics
- Begin by adding onions and garlic to a pan and sauté until translucent. This step releases their natural sweetness and builds a flavor foundation for the sauce.
Add Tomatoes and Spices
- Stir in the crushed tomatoes, water, and all of the seasonings. If the sauce feels too thick, add water ⅓ cup at a time until it reaches your desired consistency.
Bring to a Simmer
- Allow the sauce to simmer on medium heat, stirring occasionally. This helps meld the flavors together.
Slow Cook for Depth
- Reduce the heat to medium-low, cover, and let the sauce simmer for 45 minutes. If you have more time, allow it to cook for up to 2 hours. The longer it simmers, the more robust and balanced the flavor becomes.
Adjust and Serve
- Add salt to taste before serving. Spoon the marinara over whole-grain pasta, zucchini noodles, or even use it as a sauce for stuffed peppers or eggplant Parmesan.
Notes
• Optional tip: If using cauliflower, blend it with water until smooth before adding it to the sauce. This gives Angel’s Marinara a velvety consistency while sneaking in extra vegetables.
• For Extra Heat: Add a pinch of crushed red pepper flakes.
• For Richness: Stir in a splash of olive oil or nutritional yeast before serving.
• For Kids: Blend the sauce smooth so picky eaters don’t notice the vegetables.
• For Meal Prep: Double the batch and freeze in glass jars or freezer bags for quick weeknight meals.
• For Extra Heat: Add a pinch of crushed red pepper flakes.
• For Richness: Stir in a splash of olive oil or nutritional yeast before serving.
• For Kids: Blend the sauce smooth so picky eaters don’t notice the vegetables.
• For Meal Prep: Double the batch and freeze in glass jars or freezer bags for quick weeknight meals.
Nutrition
Serving: 390gCalories: 127kcalCarbohydrates: 20.9gProtein: 6.6gFat: 1gSaturated Fat: 0.2gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 0.1gTrans Fat: 0gCholesterol: 0mgSodium: 404.4mgPotassium: 997mgFiber: 7gSugar: 12.3gVitamin A: 23IUVitamin C: 63mgCalcium: 139mgIron: 4.2mg
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