Authentic Sugo Recipe without Meat (Italian Tomato Basil Sauce) :- This vegetarian version of sugo is ideal for individuals who would rather not consume any meat but would still like to experience the heartiness that is characteristic of Italian cuisine. This is a comprehensive recipe that will allow you to make a superb sugo at home.
Authentic Sugo Recipe without Meat (Italian Tomato Basil Sauce)
The cuisine of Italy is well-known for its opulent flavours, its use of fresh ingredients, and its dishes that are soothing. Sugo, a traditional tomato sauce that is uncomplicated but brimming with flavour, is considered to be one of the fundamental cornerstones of Italian cuisine. An true sugo is dependent on the quality of its ingredients, particularly tomatoes that are ripe, basil that is fresh, and olive oil that is of high quality.
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Ingredients:
- 2 pounds (about 1 kg) of ripe tomatoes or 2 cans (28 oz each) of whole peeled tomatoes
- 4 tablespoons of extra-virgin olive oil
- 1 medium onion, finely chopped
- 2 cloves of garlic, minced
- 1 carrot, finely grated (optional, for sweetness)
- A pinch of red pepper flakes (optional, for heat)
- 1 teaspoon of sugar (optional, to balance acidity)
- Salt and freshly ground black pepper, to taste
- A handful of fresh basil leaves, torn
- 1 tablespoon of tomato paste (optional, for deeper flavor)
- 1 teaspoon of dried oregano (optional)
- 1 bay leaf (optional)
- 1/2 cup of water or vegetable broth (if needed)
Instructions:
A Dutch oven or a large saucepan should be used to bring the olive oil to a simmer before beginning the process of sautéing aromatics. This should be done over medium heat. Sauté the chopped onion and garlic for around three to four minutes, or until they have developed a fragrant aroma and until they have become more pliable.
Add Vegetables: Place the chopped carrots, celery, red pepper, yellow pepper, zucchini and eggplant in a pot. Combine all of the vegetables together.
While stirring them occasionally, sauté the vegetables for around five to six minutes, or until they begin to become more soft with each passing minute.
After the vegetables have been sautéed.
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add the diced tomatoes and tomato paste and toss them in until they are completely incorporated with the vegetables. This step should be done after the vegetables have been brought to a simmer. In the event that you are using red wine, pour it into the saucepan and stir it around to blend the ingredients.
In the fourth step, season the dish and allow it to simmer.
Put the dried oregano, basil, thyme, salt, and pepper into a pot. Make sure that the ingredients are evenly distributed throughout the dish by stirring the mixture as it is being prepared. Once the heat has been reduced to a low setting, let the sugo to simmer for thirty to forty minutes with the lid half covered.
In this way, the flavours will be able to meld together, and the sauce will be able to thicken. It is vital to mix things intermittently in order to prevent sticking. Make Adjustments to the Seasoning and Serve: After tasting the sugo, make any required adjustments to the seasoning by adding additional salt, pepper, or herbs according to your particular preference. Serve the sugo now.
You can serve the vegetarian sugo over the pasta of your choice, such as spaghetti or penne, and just before serving, you can sprinkle it with freshly chopped basil leaves and grated Parmesan cheese. This will depend on your preferences.
Nutrition Tips:
- Calories: A serving of meatless sugo typically ranges from 100 to 150 calories, depending on portion size and ingredients used.
- Carbohydrates: The primary source of calories in sugo comes from carbohydrates, mainly from vegetables and tomatoes. A serving may contain around 15 to 20 grams of carbohydrates.
- Fiber: Vegetables like tomatoes, carrots, and celery provide dietary fiber, aiding digestion and promoting satiety. A serving of sugo can contain approximately 3 to 5 grams of fiber.
- Fat: While sugo is generally low in fat, the addition of olive oil contributes heart-healthy monounsaturated fats. A serving may contain around 5 to 7 grams of fat.
- Protein: Although sugo is not a significant source of protein, it still provides a small amount from vegetables and tomato products. A serving may contain approximately 2 to 4 grams of protein.
- Vitamins and Minerals: Sugo is rich in vitamins and minerals from vegetables and herbs. It contains vitamin A, vitamin C, potassium, and various antioxidants.