Official Mediterranean Diet

Recipe: Olive Oil Tomato Paste

Tomato paste

Written by

Elena

in

,

Introduction

Olive Oil Tomato Paste is a cornerstone ingredient in Mediterranean cuisine, adding a rich, sweet flavor to countless dishes. Originating from Italian culinary traditions, this paste is created by slowly cooking down ripe tomatoes into a thick, concentrated sauce brimming with umami. This versatile condiment not only complements the principles of the Mediterranean diet but also enhances various meals such as pasta sauces, soups, and stews. By using high-quality extra virgin olive oil, this paste becomes a healthy option packed with beneficial fats and antioxidants.

Health Benefits

Tomato Paste offers numerous health benefits thanks to its rich content of vitamins A and C, potassium, and lycopene—an antioxidant that supports heart health by reducing cholesterol levels. Additionally, the presence of beta-carotene helps in maintaining good vision and skin health. The use of extra virgin olive oil enhances these nutritional values further by providing monounsaturated fats, which support heart health through improved cholesterol levels.

Ingredients

  • 3 lbs ripe tomatoes (about 6 large)
  • 1/4 cup high-quality extra virgin olive oil
  • Salt to taste

    • Quality Notes:

  • Look for organic or heirloom varieties of tomatoes.
  • Choose an EVOO with a robust flavor profile and low acidity.

    • Equipment Needed

  • Large pot with lid
  • Immersion blender (or regular blender)
  • Cutting board
  • Chef’s knife
  • Measuring cups

    • Step-by-Step Instructions

    1. Preparation: Wash tomatoes under cool water and cut into quarters.

    2. Cooking Process: Heat olive oil in a large pot over medium heat until shimmering. Add quartered tomatoes and season with salt to taste.

    3. Simmering & Reduction: Bring mixture to a gentle simmer, cover partially, and cook for about 1-2 hours or until the tomatoes have broken down significantly into a thick paste.

    4. Blending: Allow cooled sauce to cool slightly and blend using an immersion blender directly in pot or transfer to regular blender until smooth.

    Pro Tips & Variations

  • Substitutions: For added complexity, consider incorporating dried herbs like oregano or basil into the paste.
  • Make-Ahead Tips: This paste can be stored refrigerated for up to one week or frozen for several months.
  • Common Mistakes: Avoid over-cooking which may lead to an overly thick consistency and loss of nutrients.

    • Nutritional Information

    Calories: ~85 per serving

    Protein: ~1g per serving

    Carbs: ~9g per serving

    Fat: ~4.5g per serving

    Fiber: ~2g per serving

    Storage & Reheating

    Store in an airtight container at room temperature for up to 3 days, refrigerate for up to one week, or freeze for several months.

    Pairing Suggestions

    Perfect for enhancing the flavor of pasta sauces, stews, and soups. A great base ingredient for homemade pizza sauce or marinara.

    FAQ

    Q: What is lycopene?

    A: Lycopene is a powerful antioxidant found in tomatoes that supports heart health by reducing cholesterol levels.

    Q: Can I substitute tomato paste with ketchup?

    A: While similar, ketchup contains additional ingredients like sugar and vinegar, which alter both flavor profile and nutritional value. Stick to pure tomato paste for authenticity.

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