Simple Tomato Sauce with Carrot and Herbs
This vegan, gluten-free, and diabetes-friendly tomato sauce is naturally sweetened with grated carrot and finished with fresh herbs for a rich, balanced flavour. It’s a heart-healthy, low-sodium staple perfect for pasta, dipping, or meal prepping.
Servings:
Why Diabetes Friendly?
- No Added Sugar: Carrots and balsamic vinegar provide subtle sweetness without raising blood sugar significantly.
- Low Glycemic Load: Tomatoes, carrots, and onions are low-GI ingredients, especially when balanced with fat and fiber in meals.
- Low Sodium: Using no-salt-added tomatoes and minimal added salt supports healthy blood pressure and kidney function.
- High in Antioxidants: Rich in lycopene, beta-carotene, and other compounds that reduce inflammation and support cardiovascular health.
- Balanced Flavour: Natural ingredients provide flavour without needing sugar or excessive salt—ideal for managing diabetes and supporting heart health.
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Equipment
- Medium saucepan
Ingredients
- olive oil 1 tbsp
- onion (finely chopped) 1 small
- garlic (minced) 2 cloves
- carrot (finely grated (about 2–3 tbsp)) ½ medium
- tomato paste 2 tbsp
- tomato (canned, whole or crushed, no-salt-added) 28 oz
- oregano (dried ) 1 tsp
- basil (dried ) ½ tsp
- crushed red pepper flakes (optional) ¼ tsp
- rosemary (dried ) ¼ tsp
- basil (fresh, chopped) ¼ cup
- balsamic vinegar ½ tsp
- salt ⅛ tsp
- pepper ⅛ tsp
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Cooking Tips
- Use a Good Tomato Base: Choose San Marzano or no-salt-added tomatoes for the best flavor and control over sodium.
- Grate the Carrot Finely: This ensures it melts into the sauce, naturally enhancing sweetness without added sugars.
- Adjust Consistency: Simmer longer for a thicker sauce, or blend for a smooth, marinara-style finish.
- Boost Freshness: Stir in fresh basil at the end to preserve aroma and brightness.
- Double the Batch: This freezes well—portion into containers for quick, healthy meals later.
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Instructions
- Heat the olive oil in a medium saucepan over medium heat.1 tbsp olive oil
- Add the onion and cook for 4–5 minutes, stirring often, until softened and translucent.1 small onion
- Stir in the garlic and grated carrot. Cook for another 2 minutes, until fragrant.2 cloves garlic, ½ medium carrot
- Add the tomato paste and cook for 1–2 minutes to deepen its flavor.2 tbsp tomato paste
- Pour in the canned tomatoes. If using whole tomatoes, crush them gently with a spoon or break them apart before adding.28 oz tomato
- Stir in the dried oregano, dried basil, red pepper flakes (if using), and rosemary.1 tsp oregano, ½ tsp basil, ¼ tsp crushed red pepper flakes, ¼ tsp rosemary
- Bring to a gentle simmer. Reduce the heat to low and let it simmer uncovered for 20–25 minutes, stirring occasionally.
- Stir in the chopped fresh basil and vinegar. Season with salt and black pepper.¼ cup basil, ½ tsp balsamic vinegar, ⅛ tsp salt, ⅛ tsp pepper
- Use as desired, or let cool and store in the fridge for up to 5 days or freeze for longer storage.
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FAQ
- Is this tomato sauce suitable for people with diabetes?
Yes, it’s low in sugar, uses no processed ingredients, and is rich in fiber and antioxidants. - Can I freeze this sauce?
Yes, cool completely and freeze in airtight containers or ice cube trays for up to 3 months. - Can I use fresh tomatoes instead of canned?
Absolutely—blanch, peel, and chop fresh tomatoes, then simmer longer to achieve the right texture. - Can I omit the oil?
Yes, for an oil-free version, sauté the vegetables in a splash of broth or water. - Is this sauce kid-friendly?
Yes, just omit the red pepper flakes to keep it mild.
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Nutrition
Per serving
Calories: 92.3kcal
Carbohydrates: 13.6g
Fiber: 3.7g
Sugar: 7.9g
Fat: 4g
Saturated Fat: 0.6g
Trans Fat:
Protein: 2.7g
Nutrition Facts
Simple Tomato Sauce with Carrot and Herbs
Serving Size
1 cup
Amount per Serving
Calories
92.3
% Daily Value*
Fat
4
g
6
%
Saturated Fat
0.6
g
4
%
Sodium
154.9
mg
7
%
Potassium
636.8
mg
18
%
Carbohydrates
13.6
g
5
%
Fiber
3.7
g
15
%
Sugar
7.9
g
9
%
Protein
2.7
g
5
%
Vitamin C
32.2
mg
39
%
Calcium
46
mg
5
%
Iron
1.2
mg
7
%
Magnesium
31.9
mg
8
%
Zinc
0.5
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.
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