Roasted tomato sauce

Roasted tomato sauce (and gut healthy soup!)

The best roasted tomato sauce

Trust me, you only need this one roasted tomato sauce recipe. It’s delicious on pasta or your home made chili con carne. And, tomatoes are high in fiber and water, plus have anti-inflammatory properties, therefore ranking high on the list of gut healthy foods.

Ingredients for roasted tomato sauce

  • 1 kg cherry tomatoes (approximate is fine)
  • 1 pinch Cayenne pepper (it is strong!)
  • Good olive oil, 3 tbsp
  • Balsamico, 1 tbsp
  • Approx. 2 tbsp brown sugar
  • Maldon salt, a pinch
  • 7-8 fresh basil leaves
  • Herbes des Provence, 1 tbsp


  • Mix cherry tomatoes and brown sugar, Cayenne pepper, Herbes des Provence, balsamico, salt and olive oil in an oven proof dish
  • Place the dish in a cold oven and turn heat to 250 degrees Celsius
  • When the oven reaches 250 turn it off and leave the pot inside without opening the door (last part is important to trap heat and moisture)
  • Leave for at least 2 hours. Or start in the morning and remove from oven when you come home from work
  • Place in a bowl or jar and add the fresh basil leaves
  • Use a handheld or regular blender and mix into a smooth sauce
  • Blend less to get more texture in the sauce, if you prefer.

Make a gut healthy soup by using the tomato sauce as a base, then adding a can of coconut milk or extra stock for your desired consistency.

I love it as a light, delicious and gut healthy lunch or starter!

The water content of tomatoes is around 95%. The other 5% consists mainly of carbohydrates and fiber.

Here are the nutrients in a small (100-gram) raw tomato:

  • Calories: 18
  • Water: 95%
  • Protein: 0.9 grams
  • Carbs: 3.9 grams
  • Sugar: 2.6 grams
  • Fiber: 1.2 grams
  • Fat: 0.2 grams

Tomatoes are a good source of fiber, providing about 1.5 grams per average-sized tomato. Most of the fibers (87%) in tomatoes are insoluble, in the form of hemicellulose, cellulose, and lignin.

Fiber is one of the main reasons whole plant foods are good for you. Growing evidence shows that adequate fiber intake may benefit your digestion and reduce your risk of chronic disease.

Many of these benefits are mediated by your gut microbiome — the millions of bacteria that live in your digestive system.  And the most important reason that (some) dietary fibers are essential for health is that they feed the “good” bacteria in the intestine, functioning as prebiotics.

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