The Running Chef

One of the first tips nutritionists and dieticians offer people trying to lose weight or live a more balanced lifestyle is to swap cream-based sauces with tomato sauces. They argue that the lower saturated fat content in tomato sauce offers a healthier alternative to high-calorie cream sauces. This is especially helpful when trying to lose weight or when carb-loading.

What is a Basic Tomato Sauce?

In classic French cookery, a basic Tomato sauce is one of the five mother sauces. These sauces include bechamel, veloute, espagnole, and hollandaise. Together, these five sauce form the base of numerous recipes.

It’s sometimes referred to as a red sauce and is most often associated with pasta dishes. Escoffier, the father of classic cuisine, used pork fat in his classic recipe, but modern incarnations tend to use olive oil for a Mediterranean twist.

Unlike other mother sauces, such as hollandaise, basic tomato sauce is a simple recipe. We need tomatoes, a classic mirepoix, and stock.  

Tomatoes

Tomatoes are ideal for making sauce because they have soft flesh that breaks down when exposed to high heat and a high water content. They also thicken when heated, reducing the need for a roux such as that used in a bechamel sauce.

Tomatoes are low in calories, resulting in a lighter sauce with a sweeter flavour compared to rich meat or cream sauces. Most often, we associate tomato sauces with pasta, and they are ideal for anyone looking to carb-load, as they contain virtually no fat. Tomatoes also contain lycopene, an antioxidant crucial for hiding recovery.

Traditional sauces used fresh tomatoes that were cooked down. Other tomato sauce varieties use raw tomatoes as a base and include sauces such as Mexican Pico de Gallo. What we think of as a basic tomato sauce is cooked and often served hot. Modern recipes use canned or tinned tomatoes, which double as a tomato sauce in some recipes.

What is a Mirepoix?

In classic cuisine, a mirepoix is a combination of vegetables used as the base ingredient in a recipe, providing a flavour base. However, similar bases exist in other cuisines and go by different names, such as a Spanish sofrito. In different cuisines, these components vary, such as the Holy Trinity of Cajun cookery or the East Asian base of garlic, ginger, and green onions.

This basic tomato sauce requires a mirepoix composed of 50% onions, 25% carrots, and 25% celery. Depending on the recipe, thyme may be used occasionally. The vegetables used to make this basic tomato sauce contribute to its nutritional value.

Escoffier calls for thyme in his classic tomato sauce recipe. I’ve also included it here as it adds a depth of flavour to the finished sauce. However, another herb you could include is basil, which would be perfect for this tomato and basil soup. Basil would be best added at the end of cooking, though.

A Note on Olive Oil

Extra-virgin olive oil is a healthy source of fat when used to cook vegetables. Some recipes may call for butter, but extra-virgin olive oil is a healthy fat and low in saturated fat. I tend to use tomato sauce with pasta, so a Mediterranean base also makes sense in my recipes.

Olive oil adds calories, but the trade-off is a source of healthy fats and a rich mouthfeel. Use the highest-quality oil that you can afford. However, ensure your olive oil is extra virgin olive oil, as it is less refined and has a stronger flavour.

How to Make a Basic Tomato Sauce

Step One: Sauté the diced vegetables in olive oil over low heat. A pinch of salt will help draw the water out of the vegetables and allow them to release their natural sugars slowly.

Step Two: When the vegetables have softened, add the tomatoes and stock. Slowly bring to a boil, then reduce the heat and cook gently until the sauce has thickened.

Step Three – Blend the sauce until it reaches a smooth consistency. Season to taste with salt and pepper, then use as desired.