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Vegetarian Spaghetti Sauce

Vegetarian Spaghetti Sauce

32 Ratings
32 Ratings
Recipe Image
MyPlate Kitchen
Makes: 6 servings
Total Cost: $$$$

Combine oregano and basil with fresh and canned veggies to make your own spaghetti sauce, perfect for any pasta dish.

Ingredients

  • 2 tablespoons olive oil
  • 2 onion (medium, chopped)
  • 3 cloves garlic clove (chopped)
  • 1 1/4 cups zucchini (sliced)
  • 1 tablespoon oregano (dried)
  • 1 tablespoon basil (dried)
  • 1 can tomato sauce (8 oz)
  • 1 can tomato paste (low sodium, 6 oz)
  • 2 tomatoes (medium, chopped)
  • 1 cup water

Directions

1. In a medium skillet, heat oil. Saute onions, garlic and zucchini in oil for 5 minutes on medium heat.

2. Add remaining ingredients and simmer covered for 45 minutes. Serve over spaghetti.

Source: National Heart, Lung and Blood Institute (NHLBI), Dash Eating Plan: Lower Your Blood Pressure

Nutrition Information

Serving Size: 3/4 cup (203g)
Nutrients Amount
Total Calories 129
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 1 mg
Sodium 322 mg
Carbohydrates 18 g
Dietary Fiber 4 g
Total Sugars 11 g
Added Sugars included 0 g
Protein 4 g
Vitamin D 0 mcg
Calcium 74 mg
Iron 3 mg
Potassium 757 mg
N/A - data is not available
Nutrients Amount
Total Calories 129
Total Fat 6 g
Saturated Fat 1 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 1 mg
Carbohydrates 18 g
Dietary Fiber 4 g
Total Sugars 11 g
Added Sugars included 0 g
Protein 4 g
Minerals
Calcium 74 mg
Potassium 757 mg
Sodium 322 mg
Copper 239 mcg
Iron 3 mg
Magnesium 45 mg
Phosphorus 82 mg
Selenium 3 mcg
Zinc 1 mg
Vitamins
Vitamin A 65 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 0 mcg
Vitamin C 21 mg
Vitamin D 0 mcg
Vitamin E 4 mg
Vitamin K 36 mcg
Folate 35 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 4 mg
Choline 29 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1 1/4 cups

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025