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Healthy You

Leftover Veggies From the Garden? Make a Mediterranean Sofrito Sauce

Thursday, August 22, 2019 12:21 PM

Summer is winding down, and many of us are looking for ways to use our fresh produce before it gets chilly out. Our latest healthy recipe has a Mediterranean twist that will be a saucy addition to soups, meat dishes, and more. 

Emmaline Rasmussen, MS, RD, LDN, Dietitian at NorthShore, recommends this sofrito recipe that’s rich in antioxidants:

Sofrito Recipe

Serving Size: 3/4 cup
Recommendation of at least 2 servings per week for the best health benefits

4 tomatoes, diced
1/2 large onion, diced
2 cloves garlic, minced
1-2 tablespoons extra virgin olive oil
Your choice of herbs and peppers


To prepare the base:

  • Place all ingredients into a saucepan and simmer over low heat for 2 hours
  • Add bell peppers, hot peppers and your favorite herbs and spices to taste
  • Serve over chicken, fish, tofu or your favorite vegetables
  • Can add to soups, stews, rice or beans

Note: You can also make this recipe during the fall. Our favorite way is to serve it over baked spaghetti squash instead of traditional pasta to cut carbs and add more veggies to your diet. 

Discover more appetizing and healthy recipes that are part of the Mediterranean Diet on our new Pinterest board.