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Fresh and spicy tomato sauce
This versatile recipe using fresh tomatoes and spicy flavourings makes a lovely dip or relish.
What you need
- 3 tsp vegetable oil for frying
- 1 onion, peeled and finely chopped
- 2 cloves garlic, peeled and crushed
- 2 tsp chilli powder
- 1 tsp ground coriander
- 350 g ripe tomatoes, peeled and chopped
- 1 tsp worcestershire sauce
- 150 ml red wine
- 2 tsp caster sugar
- 6 tsp tomato puree
- seasoning
- 1 tsp chopped fresh oregano
Method
Heat the oil in a frying pan. Add the onion, garlic, chilli and coriander. Fry for 2-3 min until softened.
Stir in remaining ingredients. Bring to the boil. Simmer for 15 min, stirring occasionally until thickened. Serve warm or chilled as a dip or relish.
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Preparation 15 minutes Cook 17 minutes Total 32 minutes -
Energy 403 kcal/serving Fat 2.57 g/serving Carbohydrates 33.92 g/serving Glycaemic Index 15 Glycaemic Load 5.34 
Serving suggestion
Serve as a dip with trimmed sticks of celery, carrot or tortilla chips. Or use as a relish for burgers, fishcakes, chicken...
Cook's tip
You could replace the fresh oregano with 1 tbsp of fresh coriander if you prefer.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1689 | 267 | 10475 | 8350 |
| Energy (kcal) | 403 | 63.9 | 2500 | 2000 |
| Protein (g) | 6.49 | 1.03 | ||
| Carbohydrate (g) | 42.1 | 6.66 | 345 | 275 |
| Fat (g) | 16.2 | 2.57 | 95 | 70 |
| Fat (saturated) (g) | 2.10 | 0.33 | ||
| Fibre (g) | 8.99 | 1.42 | ||
| Sodium (mg) | 122 | 19.3 | ||
| Salt (equivalent) (g) | 0.31 | 0.05 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 471 | 74.6 | 800 |
| Vitamin B-12 (µg) | 0.01 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.70 | 0.11 | 2 |
| Vitamin C (mg) | 90.7 | 14.3 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 5.75 | 0.91 | 10 |
| Zinc (mg) | 1.13 | 0.18 | 15 |
| Calcium (mg) | 91.4 | 14.5 | 800 |
| Folate (mcg) | 81.3 | 12.9 | 200 |
| Iron (mg) | 4.09 | 0.65 | 14 |
| Magnesium (mg) | 96.9 | 15.3 | 300 |
| Niacin (mg) | 3.95 | 0.63 | 18 |
| Pantothenic acid (mg) | 1.27 | 0.20 | 6 |
| Riboflavin (mg) | 0.34 | 0.05 | 1.6 |
| Phosphorous (mg) | 184 | 29.3 | 800 |
| Thiamin (mg) | 0.33 | 0.05 | 1.4 |
This recipe is:
- Low in fat
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Peanut free
Shellfish free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning, fresh oregano or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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