Tomato Sauce For Diabetics
Tomato sauce can be a healthy choice for diabetics when prepared without added sugars and excessive salt. Homemade versions allow control over ingredients, ensuring a diabetic-friendly option. Fresh tomatoes, herbs, and minimal seasoning create a flavorful sauce that complements various dishes without spiking blood sugar levels
Equipment
- Cutting board and knife
- Medium saucepan or skillet
- Spoon or spatula for stirring
- Measuring spoons
- Blender or immersion blender (optional for smooth texture)
Ingredients
- 2 tablespoons olive oil
- ½ cup onion chopped
- 1 carrot finely chopped
- 3 cloves garlic minced
- 8 medium fresh tomatoes peeled, cored, and chopped
- ¼ cup tomato paste
- ½ teaspoon freshly ground black pepper
- ¼ teaspoon dried oregano
- ¼ teaspoon black pepper
- ½ teaspoon salt
- 1 tablespoon smoked paprika
- 1 tablespoon apple cider vinegar or lemon juice
Instructions
- Heat the olive oil in a medium saucepan over medium heat. Add the chopped onion and carrot, and sauté for 5-7 minutes, until softened.
- Add the minced garlic and cook for another minute until fragrant. Stir in the chopped fresh tomatoes and tomato paste, mixing well.
- Add the black pepper, oregano, smoked paprika, and salt. Stir to combine.
- Let the mixture simmer for 20-25 minutes, stirring occasionally, until the tomatoes break down and the sauce thickens.
- Add the apple cider vinegar (or lemon juice) and mix well. For a smooth sauce, blend the mixture using an immersion blender or regular blender.
- Taste and adjust seasoning as needed, then serve or store in an airtight container in the refrigerator.
Notes
❖ Sweetness: If you have a sweet tooth, you can adjust the sweetness of the sauce by adding a pinch of stevia or erythritol. These sugar substitutes won’t spike blood sugar levels, making them ideal for diabetics.
❖ Tomatoes: Fresh tomatoes provide the best flavor and nutrients, but if you’re in a rush, canned tomatoes with no added sugar work just fine.
❖ Low-Carb Pairings: Serve this tomato sauce over zoodles (zucchini noodles), cauliflower rice, or low-carb pasta for a complete diabetic-friendly meal.