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Spicy tomato pasta sauce
You could use fresh or canned tomatoes, or passata for this recipe.
What you need
- 3 tsp olive oil
- 1 red onion, peeled and finely chopped
- 1 clove garlic, peeled and finely chopped
- 1 kg canned chopped tomatoes
- 2 chillies, sliced or 5 ml chillies
- 2 sprigs fresh oregano
- 1/2 tsp salt
- 1/4 tsp sugar
- 1/4 tsp freshly ground black pepper
- 1 tsp red wine vinegar
Method
Heat oil in a large pan. Fry onion and garlic for 5 min. Add tomatoes and chillies (or hot pepper sauce). Slowly bring to boil. Cover and simmer for 8 min.
Strip the leaves from the oregano stems and chop the leaves. Add to the tomato sauce with salt, sugar, pepper and vinegar. Simmer for 2 min.
Serve with cooked pasta.
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Preparation 15 minutes Cook 7 minutes Total 22 minutes -
Energy 132 kcal/serving Fat 1.36 g/serving Carbohydrates 10.75 g/serving Glycaemic Index 16 Glycaemic Load 0.45 
Serving suggestion
Serve with pasta.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 552 | 180 | 10475 | 8350 |
| Energy (kcal) | 132 | 43.1 | 2500 | 2000 |
| Protein (g) | 4.94 | 1.61 | ||
| Carbohydrate (g) | 23.5 | 7.65 | 345 | 275 |
| Fat (g) | 4.17 | 1.36 | 95 | 70 |
| Fat (saturated) (g) | 0.57 | 0.19 | ||
| Fibre (g) | 5.64 | 1.84 | ||
| Sodium (mg) | 623 | 203 | ||
| Salt (equivalent) (g) | 1.56 | 0.51 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 416 | 135 | 800 |
| Vitamin B-12 (µg) | 0.00 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.48 | 0.16 | 2 |
| Vitamin C (mg) | 79.6 | 26.0 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 1.94 | 0.63 | 10 |
| Zinc (mg) | 0.81 | 0.26 | 15 |
| Calcium (mg) | 97.0 | 31.6 | 800 |
| Folate (mcg) | 43.0 | 14.0 | 200 |
| Iron (mg) | 3.66 | 1.19 | 14 |
| Magnesium (mg) | 59.2 | 19.3 | 300 |
| Niacin (mg) | 3.32 | 1.08 | 18 |
| Pantothenic acid (mg) | 0.74 | 0.24 | 6 |
| Riboflavin (mg) | 0.16 | 0.05 | 1.6 |
| Phosphorous (mg) | 101 | 33.0 | 800 |
| Thiamin (mg) | 0.22 | 0.07 | 1.4 |
This recipe is:
- Low in fat
Demi-veg- Vegetarian
- Vegan
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat 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 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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