French · sauce
Sauce Vierge (Warm Tomato, Olive Oil and Herb Sauce)
Video by French Cooking Academy on YouTube · Open on YouTube
- Keto (1.3 g net carbs a serve)
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
Good olive oil with fresh tomato, shallot and herbs, warmed gently rather than cooked down: 2 tbsp give about 110 kcal, nearly all from unsaturated fat, and about 1 g of net carbs. Vegan and keto-friendly.
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Ingredients 11
Method
Tap a time to watch that step in the video.
- Peel, seed and finely dice the tomatoes; finely dice the shallot, press the garlic and lightly crush the coriander seeds. 2:27
- Put the olive oil and garlic in a small saucepan, then add the shallot, crushed coriander and the tomatoes. 3:15
- Warm over low heat for 5–6 minutes, stirring gently. It should never boil: the tomatoes should stay as diced pieces, not turn into a tomato sauce. 3:50
- Turn off the heat and stir in the balsamic vinegar and chopped herbs. Leave for 2–3 minutes. 4:05
- Season with salt, pepper and a pinch of sugar to balance the acidity, plus a squeeze of lemon if you like. Serve lukewarm or at room temperature over grilled fish or vegetables; it gets better as it sits. 4:46
Tip. The recipe is for 4 people as a generous spoonful each; we count 8 portions of 2 tbsp. Lovely over grilled snapper, sea bass, chicken or roast vegetables.
The method is a summary in our words — the video shows every step.
One portion (2 tbsp) gives you 1 of 8
Where the energy comes from one serve
- Net carbs 5%
- Protein 1%
- Fat 94%
Fits keto: 1.3 g net carbs a serve, with 94% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin E Source11%
1.7 mg a serve, mostly from virgin olive oil (95%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K Source10%
12 µg a serve, mostly from virgin olive oil (57%). 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.
Show the other 13
Omega-36%
0.1 g a serve, mostly from virgin olive oil (97%). 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 C3%
2.5 mg a serve, mostly from ripe tomatoes (68%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Potassium1%
50 mg a serve, mostly from ripe tomatoes (60%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Calcium1%
7.3 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Iron1%
0.2 mg a serve, mostly from virgin olive oil (29%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium1%
3.8 mg a serve, mostly from ripe tomatoes (36%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc1%
0.1 mg a serve, mostly from ripe tomatoes (40%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin A1%
7.9 µg a serve, mostly from ripe tomatoes (66%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate1%
3.5 µg a serve, mostly from ripe tomatoes (53%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B61%
0 mg a serve, mostly from ripe tomatoes (40%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
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 coriander seeds (43%). 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 French Cooking Academy; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.