Mediterranean Sauce Recipe Cooking Tips with Dressing
Mediterranean sauce is a flavorful and versatile condiment inspired by the vibrant and diverse cuisines of the Mediterranean region. This sauce typically features a blend of fresh ingredients such as ripe tomatoes, garlic, onions, and a variety of herbs like oregano, basil, and thyme, all simmered together to create a rich and aromatic base.
Olive oil, a staple in Mediterranean cooking, adds a smooth and fruity undertone, while a splash of red wine vinegar or lemon juice provides a tangy kick. Additional ingredients like capers, olives, and roasted red peppers can be incorporated to enhance the sauce’s complexity and depth. Mediterranean sauce is commonly used to accompany grilled meats, seafood, pasta, and vegetables, or as a vibrant topping for flatbreads and sandwiches. Its fresh, herbaceous flavors and versatility make it a staple in Mediterranean cuisine, offering a taste of the sunny Mediterranean coast in every bite.
Mediterranean Sauce
Mediterranean Sauce Recipe
Equipment
- Cutting board
- Chef's knife
- Medium saucepan
- Wooden spoon
- Measuring cups and spoons
- Blender or food processor (optional)
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 1 can (14.5 ounces) diced tomatoes (preferably fire-roasted)
- 1/2 cup Kalamata olives, pitted and sliced
- 2 tablespoons capers, drained
- 1 tbsp tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon crushed red pepper flakes (optional)
- Salt and black pepper to taste
- Fresh parsley, chopped (for garnish)
Instructions
- Preparation: Gather all ingredients and equipment.
- Sauté the Aromatics: Heat olive oil in a medium saucepan over medium heat. Add chopped onion and cook until soft and translucent, about 5 minutes. Add minced garlic and cook for another 1-2 minutes until fragrant.
- Add Tomatoes and Seasonings: Stir in the diced tomatoes (with their juice), olives, capers, oregano, basil, and crushed red pepper flakes (if using). If you are using red wine, add it now.
- Simmer: Bring the mixture to a boil, then reduce heat to low and let it simmer for about 20 minutes, stirring occasionally. The sauce should thicken and the flavors will meld together.
- Season and Finish: Season with salt and black pepper to taste. Stir in the fresh parsley and lemon juice.
- Blend (Optional): For a smoother sauce, you can use a blender or food processor to blend the sauce to your desired consistency. Be careful when blending hot liquids.
- Serve: Use immediately as a topping for grilled meats, fish, or vegetables, or let it cool and store in the refrigerator for up to a week.
Notes
Mediterranean Tomato Sauce (Marinara)
Ingredients:
- 2-3 tbsp olive oil
- 1 onion, finely chopped
- 2-3 garlic cloves, minced
- 1 can (14 oz) crushed tomatoes or 4-5 ripe tomatoes, chopped
- 1/2 tsp dried oregano
- 1/2 tsp dried basil
- Salt and pepper to taste
- Optional: 1/4 cup red wine (for richness)
Instructions:
1.Prepare the base:
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- Heat olive oil in a saucepan over medium heat. Add chopped onions and sauté until translucent, about 5 minutes.
- Add minced garlic and sauté for another minute until fragrant.
2.Cook the tomatoes:
-
- If using canned tomatoes, add them to the saucepan. If using fresh tomatoes, add them now and cook until they start to break down, about 10-15 minutes.
3.Seasoning:
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- Stir in dried oregano and basil. Season with salt and pepper to taste. If using red wine, add it now and let it simmer for another 10-15 minutes to allow flavors to meld together.
4.Adjust consistency and taste:
-
- If the sauce is too thick, add a splash of water or vegetable broth. If too thin, simmer a bit longer until it reaches desired consistency.
5.Serve:
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- Use the Mediterranean tomato sauce as a base for pasta dishes, as a topping for grilled meats or fish, or as a dipping sauce for crusty bread.
Mediterranean Sauce Nutrition
- Calories: Approximately 150-200 kcal
- Fat: Around 10-15g (mostly from olive oil)
- Carbohydrates: 10-15g
- Protein: 1-2g
- Fiber: 2-3g
Spicy Mediterranean Sauce:
- Flavor: Bold and spicy, with a kick of heat.
- Ingredients: Typically includes olive oil, garlic, chili peppers, tomatoes, herbs (like oregano and parsley), and sometimes capers or olives.
- Nutrition: Generally provides about 150-200 kcal per 100g, with 10-15g of fat (mainly from olive oil), 10-15g of carbohydrates, and 1-2g of protein.
- Usage: Used as a versatile sauce for pasta, grilled meats, seafood, or as a dipping sauce for bread.
Mediterranean White sauce:
- Base: Typically made with yogurt (Greek yogurt or regular yogurt) or tahini (sesame seed paste).
- Flavor Profile: Tangy and creamy, with a hint of garlic and lemon juice.
- Ingredients: Commonly includes garlic, lemon juice, olive oil, and sometimes herbs like dill or parsley.
- Nutrition: Generally lower in calories compared to creamy sauces, with about 50-100 kcal per serving (2 tbsp).
- Usage: Used as a mediterranean dressing for salads, a dip for vegetables or pita bread, or as a sauce for grilled meats or fish in Mediterranean cuisine.
Mediterranean Sauce Made With Garlic:
Mediterranean Sauce For Vegetables:
I am Ashley Doyle, Senior Specialist in Food & Policy at The Humane Society of the United States and editor at airfryermama.com. I am passionate about transforming our global food system by promoting delicious, climate-friendly, plant-based foods. After transitioning from law to food and public policy, I now work with major food service companies to develop plant-based initiatives and animal welfare policies. My goal is to drive institutional change to combat climate change and improve our food system.
