Low Sodium Marinara Sauce
N/AClinical Encyclopedia
Low Sodium Marinara Sauce provides 70 kcal, 1.5g of protein, 12g of carbohydrates, and 2g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Low sodium marinara sauce is a flavorful tomato-based sauce that is lower in sodium compared to traditional marinara, making it a heart-healthy option for pasta dishes and more.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best served warm over pasta, used as a dipping sauce, or incorporated into various recipes. Can be enhanced with herbs and spices for added flavor.
Smart Selection & Storage
Choose sauces that list tomatoes as the first ingredient and have no added sugars or preservatives.
Store in a cool, dry place. Once opened, refrigerate and consume within a week.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
A powerful antioxidant that may help reduce the risk of certain cancers.
"Marinara sauce originated in Naples, Italy, and was traditionally made by sailors returning from the sea."
Myths vs Realities
Healthy Recipes
Zucchini Noodles with Low Sodium Marinara
This light and refreshing dish features spiralized zucchini noodles topped with a rich low sodium marinara sauce, perfect for a healthy pasta alternative.
- 2 medium zucchinis
- 1 cup low sodium marinara sauce
- 1 tablespoon olive oil
- 1 clove garlic, minced
- Fresh basil for garnish
- 1. Spiralize the zucchinis into noodles and set aside.
- 2. In a pan, heat olive oil and sauté minced garlic until fragrant.
- 3. Add the low sodium marinara sauce and simmer for 5 minutes, then toss in the zucchini noodles and cook for an additional 2-3 minutes.
Quinoa Stuffed Bell Peppers with Marinara
Colorful bell peppers stuffed with a savory mixture of quinoa, vegetables, and low sodium marinara sauce, baked to perfection.
- 4 bell peppers
- 1 cup cooked quinoa
- 1 cup low sodium marinara sauce
- 1 cup chopped spinach
- 1 teaspoon Italian seasoning
- 1. Preheat the oven to 375°F (190°C).
- 2. Cut the tops off the bell peppers and remove the seeds.
- 3. In a bowl, mix cooked quinoa, chopped spinach, low sodium marinara, and Italian seasoning, then fill the peppers and bake for 25-30 minutes.
Eggplant Parmesan with Low Sodium Marinara
A healthier take on the classic eggplant parmesan, featuring baked eggplant slices layered with low sodium marinara sauce and a sprinkle of cheese.
- 1 large eggplant, sliced
- 1 cup low sodium marinara sauce
- 1/2 cup shredded mozzarella cheese
- 1/4 cup grated Parmesan cheese
- 1 tablespoon olive oil
- 1. Preheat the oven to 400°F (200°C).
- 2. Brush eggplant slices with olive oil and bake for 20 minutes until tender.
- 3. Layer baked eggplant with low sodium marinara and cheeses in a baking dish, then bake for an additional 15 minutes until cheese is bubbly.
Chickpea and Spinach Stew with Marinara
A hearty and nutritious stew combining chickpeas, fresh spinach, and low sodium marinara sauce, perfect for a filling meal.
- 1 can chickpeas, drained
- 2 cups fresh spinach
- 1 cup low sodium marinara sauce
- 1 onion, chopped
- 1 teaspoon cumin
- 1. In a pot, sauté chopped onion until translucent.
- 2. Add chickpeas, low sodium marinara, and cumin, then simmer for 10 minutes.
- 3. Stir in fresh spinach and cook until wilted, about 2-3 minutes.
Whole Wheat Pasta Bake with Marinara
A wholesome pasta bake featuring whole wheat pasta, low sodium marinara sauce, and a medley of vegetables, baked until golden.
- 2 cups whole wheat pasta
- 2 cups low sodium marinara sauce
- 1 cup mixed vegetables (zucchini, bell peppers, mushrooms)
- 1/2 cup shredded mozzarella cheese
- 1 teaspoon oregano
- 1. Preheat the oven to 350°F (175°C).
- 2. Cook whole wheat pasta according to package instructions, then drain.
- 3. In a baking dish, combine pasta, mixed vegetables, low sodium marinara, and oregano, top with cheese, and bake for 20 minutes.
Marinara and Cauliflower Rice Bowl
A nutritious bowl featuring cauliflower rice topped with low sodium marinara sauce and roasted vegetables for a satisfying meal.
- 1 head cauliflower, riced
- 1 cup low sodium marinara sauce
- 1 cup roasted vegetables (broccoli, carrots, bell peppers)
- 1 tablespoon olive oil
- Fresh parsley for garnish
- 1. Rice the cauliflower using a food processor and sauté in olive oil for 5 minutes.
- 2. Heat low sodium marinara sauce in a separate pan.
- 3. Serve riced cauliflower in a bowl, topped with marinara and roasted vegetables, garnished with parsley.
Low Sodium Marinara Chicken Skewers
Grilled chicken skewers marinated in low sodium marinara sauce, served with a side of fresh veggies for a protein-packed meal.
- 1 pound chicken breast, cubed
- 1 cup low sodium marinara sauce
- 1 bell pepper, cut into chunks
- 1 zucchini, sliced
- Skewers
- 1. Marinate chicken cubes in low sodium marinara sauce for at least 30 minutes.
- 2. Thread chicken and vegetables onto skewers.
- 3. Grill skewers over medium heat for 10-15 minutes, turning occasionally until cooked through.
Marinara Vegetable Soup
A comforting vegetable soup made with low sodium marinara sauce, packed with seasonal vegetables and herbs for a wholesome dish.
- 2 cups low sodium marinara sauce
- 4 cups vegetable broth
- 1 cup diced carrots
- 1 cup diced celery
- 1 cup chopped kale
- 1. In a large pot, combine low sodium marinara sauce and vegetable broth.
- 2. Add diced carrots and celery, and bring to a simmer for 10 minutes.
- 3. Stir in chopped kale and cook for an additional 5 minutes until tender.
Marinara Shrimp and Quinoa Bowl
A delicious bowl of quinoa topped with sautéed shrimp and low sodium marinara sauce, garnished with fresh herbs for a quick meal.
- 1 pound shrimp, peeled and deveined
- 1 cup cooked quinoa
- 1 cup low sodium marinara sauce
- 1 tablespoon olive oil
- Fresh cilantro for garnish
- 1. In a skillet, heat olive oil and sauté shrimp until pink and cooked through.
- 2. Add low sodium marinara sauce to the skillet and heat through.
- 3. Serve shrimp and sauce over cooked quinoa, garnished with cilantro.
Baked Polenta with Marinara and Veggies
Creamy baked polenta topped with a hearty low sodium marinara sauce and sautéed vegetables, creating a comforting and nutritious dish.
- 1 cup polenta
- 4 cups vegetable broth
- 1 cup low sodium marinara sauce
- 1 cup sautéed vegetables (spinach, mushrooms, onions)
- 1 tablespoon olive oil
- 1. Cook polenta in vegetable broth according to package instructions until thickened.
- 2. Spread cooked polenta in a baking dish and top with sautéed vegetables and low sodium marinara sauce.
- 3. Bake at 375°F (190°C) for 20 minutes until heated through.
Frequently Asked Questions (FAQ)
What is low sodium marinara sauce?
It is a tomato-based sauce that contains less sodium than traditional marinara, making it a healthier option.
How can I use low sodium marinara sauce?
It can be used in pasta dishes, as a pizza sauce, or as a dipping sauce for breadsticks.
Is low sodium marinara sauce healthy?
Yes, it is lower in sodium and contains beneficial nutrients from tomatoes.
Can I make my own low sodium marinara sauce?
Absolutely! You can use fresh tomatoes, herbs, and spices to create a homemade version.
Does low sodium marinara sauce taste different?
It may taste slightly less salty, but the flavors from tomatoes and herbs can still be robust.
How long can I store low sodium marinara sauce?
It can be stored in the refrigerator for up to a week or frozen for up to three months.
Can I add more flavor to low sodium marinara sauce?
Yes, you can add garlic, onion, or various herbs to enhance the flavor.
Is low sodium marinara sauce suitable for a vegan diet?
Yes, it is typically vegan-friendly, but always check the label for any non-vegan ingredients.