Spanish · sauce
Romesco Sauce with Almonds and Hazelnuts
Video by Chef Jack Ovens on YouTube · Open on YouTube
- Keto (1.5 g net carbs a serve)
- Vegan
- Gluten-free ingredients
Contains: Tree nuts. Check labels on stock, sauces and spice mixes.
Made from roasted capsicum, tomato, almonds, hazelnuts and olive oil with no bread or sugar: 2 tbsp have under 50 kcal and under 2 g of net carbs, with most of the energy from nut and olive-oil fat.
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Ingredients 11
Method
Tap a time to watch that step in the video.
- Heat the oven to 200°C fan. Lay the seeded capsicum halves cut side down on a tray, rub with 1½ tsp coconut oil and roast 30–35 minutes, turning halfway. Roast the almonds and hazelnuts on another tray for 5–6 minutes, then cool. 0:18
- Score the tomatoes, drop them into boiling water for 20–30 seconds, then into iced water; peel and dice. Mix with the chilli, paprika, 1 tsp coconut oil and a small pinch of salt. 2:11
- Fry the tomato mixture in a hot frying pan for 3–4 minutes until the tomatoes start to break down, then set aside to cool. 5:45
- Put the roasted capsicums in a covered bowl for 10 minutes to steam, then peel off the skins and chop. Rub the skins off the hazelnuts and roughly chop the nuts. 6:19
- Blitz the nuts in a blender until finely ground. Add the capsicums, tomato mixture, garlic and vinegar and blend, scraping down the sides. 8:20
- With the motor running, drizzle in the olive oil. Season with about 1 tsp salt and blend once more. 9:11
Tip. Makes about 2½ cups (20 portions of 2 tbsp). Serve with fish, seafood, grilled vegetables or chicken, or thin with a little water. Olive oil can replace the coconut oil. Keeps about a week in a sealed jar in the fridge.
The method is a summary in our words — the video shows every step.
One portion (2 tbsp) gives you 1 of 20
Where the energy comes from one serve
- Net carbs 13%
- Protein 7%
- Fat 80%
Fits keto: 1.5 g net carbs a serve, with 80% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High25%
22 mg a serve, mostly from red capsicums (85%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Show the other 14
Vitamin E8%
1.2 mg a serve, mostly from almonds (27%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B65%
0.1 mg a serve, mostly from red capsicums (56%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin A4%
33 µg a serve, mostly from red capsicums (70%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin K3%
3.7 µg a serve, mostly from tomatoes (37%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Folate3%
12 µg a serve, mostly from red capsicums (59%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium2%
100 mg a serve, mostly from tomatoes (42%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium2%
9.6 mg a serve, mostly from almonds (35%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Calcium1%
9.1 mg a serve, mostly from almonds (37%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Iron1%
0.3 mg a serve. Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc1%
0.2 mg a serve, mostly from red capsicums (28%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Omega-31%
0 g a serve, mostly from virgin olive oil (70%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium0%
0.2 µg a serve, mostly from garlic (44%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Chef Jack Ovens; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.