Marinara, a versatile ingredient, adds a zesty, tangy flavor to many Italian dishes. Historians believe marinara sauce originated in the southern region of Italy around Naples or Sicily. Tomatoes first appeared in Europe when explorers brought them over from the New World in the 16th century. From there, a simple sauce of tomatoes, olive oil, garlic, and herbs was born and has graced many plates since.
Marinara is used in a variety of recipes, from pasta to meatloaf to chicken parmesan and more. Although many people expand upon the original marinara recipe, the basic Italian version stands well on its own. For this recipe, you can make your marinara sauce or use your favorite canned one. We hope you enjoy this unique twist on a classic Italian dish!
Not only does this recipe taste delicious, but it also contains whole, healthy ingredients as well. Everyone can enjoy this dish, even those on a low-carb diet. You can always swap the rigatoni for a gluten-free option made with ingredients like d, brown rice, or corn. Either way, it makes a beautiful meal for a cold night or when you need some comfort food.
A healthy and delicious marinara
The marinara sauce is made with onions, garlic, olive oil, tomatoes, and basil, all of which have health benefits. We will go over the various nutrition facts about each below.
These vegetables have many vitamins, minerals, and plant compounds that benefit health. Namely, they are rich in Vitamin C and B vitamins such as folate and pyridoxine(B6). They also have a decent amount of potassium, which many people in western countries are lacking. Finally, they’re rich in antioxidants and other cancer-fighting compounds, making them a crucial ingredient for everyday meals.
Like onions, garlic also contains antioxidants as well as B and C vitamins. It’s been used for centuries for healing various ailments such as the common cold or flu. Garlic has been known to boost the immune system and slow down the aging process by blocking free radicals. Aside from these benefits, it also tastes great in almost any dish, making it incredibly versatile.
This oil is an excellent source of healthy fats. Around 11% of olive oil contains polyunsaturated fat, such as omega-3 and -6 fatty acids. However, about 73% of the oil is comprised of monounsaturated fat called oleic acid. This is known to reduce inflammation and may even lower cancer risk. Furthermore, olive oil contains tons of antioxidants and has anti-inflammatory properties. It’s no wonder people are so healthy in the Mediterranean because they use olive oil liberally!
Tomatoes are rich in Vitamin C, potassium, folate, and Vitamin K. They also have antioxidants and flavonoids known to decrease inflammation and blood pressure.
Basil has been used in Chinese, Ayurvedic, and other holistic medicine systems for thousands of years. It is a powerful plant rich in antioxidants and anti-inflammatory compounds, as well as Vitamin K.
Rigatoni and cheese also have plenty of health benefits. Pasta contains a lot of fiber, which helps your digestive system run smoothly and keeps you fuller longer. Cheese contains tons of protein and healthy fats, as well as calcium.
What you’ll need:
- Cutting board
- Large cooking pot
- Medium pot
- Pie dish
- Wooden spoon for stirring