Healthy & Special Diets > Low-Sodium Recipes > Low-Sodium Dinners > Pasta Dishes with Fresh Tomato Sauce

Low-Sodium Pasta with Fresh Tomato and Herbs

Enjoy a vibrant and flavorful low-sodium pasta dish featuring a homemade fresh tomato sauce bursting with garden herbs. This recipe is perfect for a healthy and satisfying dinner.

Prep Time
20 minutes
Cook Time
30 minutes
Servings
4
Ingredients
  • 300 g Whole wheat pasta
  • 1 kg Ripe tomatoes
  • 4 cloves Garlic
  • 1/2 cup Fresh basil
  • 2 tbsp Fresh oregano
  • 2 tbsp Olive oil
  • 1/4 tsp Black pepper
  • 1/4 tsp Red pepper flakes
  • 1 tbsp Balsamic vinegar
  • 1/4 cup Low-sodium vegetable broth

Preparing the Tomatoes

Begin by washing the tomatoes thoroughly. Core them and roughly chop them. For a smoother sauce, you can blanch the tomatoes first (immerse in boiling water for 30 seconds, then transfer to ice water; the skins will slip off easily before chopping).

Sautéing the Aromatics

In a large saucepan or pot, heat the olive oil over medium heat. Add the minced garlic and red pepper flakes (if using) and sauté for about a minute, until fragrant, being careful not to burn the garlic.

Creating the Tomato Sauce

Add the chopped tomatoes to the saucepan. Bring to a simmer, then reduce the heat to low, cover, and cook for about 20-25 minutes, stirring occasionally. This allows the tomatoes to break down and create a rich sauce. Stir in the balsamic vinegar and low-sodium vegetable broth.

Cooking the Pasta

While the sauce is simmering, cook the pasta according to package directions. Be sure to use unsalted water for cooking to keep sodium levels low. Drain the pasta, reserving about 1/2 cup of the pasta water.

Combining Pasta and Sauce

Add the cooked pasta to the saucepan with the tomato sauce. Toss to coat. If the sauce is too thick, add a little of the reserved pasta water to loosen it. Stir in the chopped fresh basil and oregano. Season with freshly ground black pepper to taste.

Serving

Serve immediately. Garnish with additional fresh basil or oregano, if desired. Enjoy!

Nutrition Facts (Estimated per 100g)

Calories: Approximately 80-100 kcal Protein: 3-4g Fat: 2-3g Carbohydrates: 15-18g Sodium: Less than 20mg (depending on ingredients used, adjust according to labels)

Other Important Considerations for Nutrition

Always check the labels of your pasta and vegetable broth to ensure they are low in sodium. Using fresh herbs significantly reduces the need for salt. Adjust the amount of red pepper flakes according to your spice preference. Feel free to add other vegetables like zucchini or bell peppers for added nutrition and flavor.

← Low-Sodium Oatmeal with Berries and Cinnamon Low-Sodium Quinoa Bowl with Roasted Vegetables and Herbs →

FAQ

  • Can I use canned tomatoes instead of fresh?

    Yes, you can use canned diced tomatoes or crushed tomatoes. Choose a no-salt-added variety and drain any excess liquid before adding them to the sauce.
  • How can I make this recipe vegan?

    This recipe is already vegan! Just ensure that your pasta is egg-free.
  • Can I add protein to this dish?

    Absolutely! Consider adding grilled chicken, shrimp, or white beans for a protein boost. Remember to use low-sodium preparations for these additions.