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Tomato zucchini sauce with cruciferous vegetables - source of calcium and vitamin C!

December 02, 2015 Yael Greenberg

Tomatoes are an excellent base for a sauce. I love to add extra vegetables to the sauces for nutritional value. My kid loves pasta, buckwheat and anything “grainy”. This goes great with rice as well. It basically adds flavor to anything that’s not flavorful by itself. And it gives you an opportunity to experiment with spices. The common flavor for tomato sauce is Italian, and includes basil, oregano, thyme, etc. This one is more Indian, including turmeric, cumin, etc. 

Ingredients: 

  • 2 average zucchinis
  • 7-8 ripe tomatoes
  • 1 large onion
  • Optional, but highly recommended - kale, cabbage, brussel sprouts, broccoli or any cruciferous vegetables (which are high in calcium among other things)
  • Spices: ½ tsp turmeric, ½ tsp cumin, ¼ tsp ginger (or grated ginger root)
  • 2 cloves garlic
  • Mustard and turmeric seeds
  • Olive oil
  • Salt and pepper to taste
  • Optional: red chili pepper

Preparation:

  • Heat a deep frying pan or skillet with a few tbsp of olive oil on medium-high flame.
  • Fry mustard and/or turmeric seeds in hot olive oil for 30 seconds - 1 minute.
  • Add onion. Mix to prevent burning. 
  • After 3-4 minutes add the rest of the spices and garlic (and chili pepper if you like). Lower heat to medium.
  • Add thinly diced zucchinis and any other vegetable you choose and mix for 5-7 min. until golden.
  • Add tomatoes, cubed (can also use food processor on pulse, but be careful to not turn this into a mush), cook for about 10 min., mixing intermittently. Taste and determine whether ready. Add salt and pepper if necessary.

Serve with rice, pasta, buckwheat and any other grain. Can add lentils as well. The sauce will provide a warm and hearty taste to these staple foods.


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