In the largest study of its kind to date, the Mediterranean Diet has trumped a low fat diet in secondary prevention of cardiovascular disease. The study was conducted in Spain, where participants assigned to the Mediterranean diet received free olive oil. They were also instructed to use sofrito – “a homemade sauce with garlic, onion, aromatic herbs, and tomato slow cooked in olive oil” – in their cooking two or more times a week.
Free Spanish olive oil and Sofrito as a required food group? I’d have moved to Spain to be in that study! But since that never happened, I figured I’d make some Sofrito and find out why it’s front and center in the Mediterranean diet.
What is Sofrito and Why is it So Healthy?
Sofrito is an aromatic mix of herbs and vegetables, a sort of Mirepoix, used as a flavor base and enhancer in Spanish and Caribbean cultures. It’s more a cooking technique than a recipe in and of itself, and it’s where many recipes start. If you’ve made Paella, you’ve made a sofrito.
There are many versions of Sofrito, depending on where it’s being made. A Puerto Rican patient of mine once gave me a jar of her homemade Sofrito, which was a rich, oily cilantro-based delight. (Here’s a recipe for Puerto Rican Sofrito) Dominican Sofrito uses vinegar, and Cuban Sofrito has ham. The Spanish or Mediterranean Sofrito is primarily tomato based, and includes onions, garlic, herbs, peppers and lots of olive oil.
Spanish researchers have analyzed Mediterranean Sofrito, and determined that its heart healthy attributes are derived from an abundance of antioxidants – polyphenols and carotenoids – as well as Vitamin C. Slow cooking the veggies in olive oil allows these bioactive compounds to move into the olive oil, which in turn enhances their bio-availability. The beneficial effect is almost immediate – inflammatory markers decline in the bloodstream after just a single portion of sofrito!
How I’m Using Sofrito
It took no more to convince me to start including Sofrito in my diet. I made a simple recipe for Spanish Sofrito, which I served atop some leftover farro and Italian Flott Tuna (My fave canned tuna). It was a delicious, umami-rich lunch! A few days later, we topped a flatbread recipe from Ottolenghi with the rest of the sofrito, and served it alongside his Gigli, Chickpea and Za’atar.
I’ll be making Sofrito again soon and hope to find ways to incorporate it into my diet at least three times a week. Thinking of cooking an egg atop some sofrito, like a shakshukah, or using it to atop broiled fish. If you have ideas or suggestions for using Sofrito in everyday cooking, feel free to comment below.
Spanish Sofrito
Ingredients
- 5 tbsp Virgin Olive Oil
- 1 Onion Minced
- 4 cloves Garlic Minced
- 1 green pepper seeded and minced
- 14.5 ounces Diced tomatoes
- Salt and pepper to taste
- 1/2 tsp Pimenton (Smoked Paprika)
- 1 tsp Dried oregano
- 1 Bay Leaf (Optional)
Instructions
- Place a large heavy-bottom skillet over medium heat and add olive oil. Once the oil is warm, add the garlic and cook, stirring frequently, until only slightly brown, 2 to 3 minutes. Add the onion and peppers, lower the heat and begin to cook them down VERY slowly, stirring occasionally, until the onions are caramelized. This will take about 30 minutes. About halfway through, stir in salt, pepper, pimenton and oregano.
- Once onions are caramelized, add tomatoes and bay leaf (If using). Cook over low heat, stirring frequently, until all the liquid evaporates and the color turns deep red, 25 to 35 minutes more. When everything is caramelized, the oil will begin to separate from the vegetables a bit. Remove the bay leaf.
- Sofrito can be used immediately, or stored in fridge for a week and up to a year in the freezer.
Olive Oil Flatbread with Spanish Sofrito
Ingredients
- 200 g Bread flour
- 1 tsp Fast acting Yeast
- 1 tsp Olive Oil
- 120 ml Lukewarm Water
- Grated Parmesan Cheese
- 1/2 Cup Sofrito
Instructions
- In a large bowl, whisk together the flour, salt and yeast. Add 1 tbsp of oil to the water, pour into the flour mixture and combine w a rubber or dough spatula. Transfer to a lightly oiled work surface and, with lightly oiled hands, knead the dough for five minutes, until soft and elastic (add more oil if it starts to stick to the surface). Transfer to a large bowl, cover with a slightly damp, clean tea towel and leave in a warm place to rise for about 40 minutes, until nearly doubled in size, then cut into four equal pieces.
- Warm the sofrito in a small saucepan on the stove. Heat a large baking tray on the middle shelf in a 450 degrees Fahrenheit oven. When it has doubled in size, transfer the four pieces of dough to a lightly oiled work surface and use your hands to stretch each one into a rough circle about 18cm wide and 5mm thin.
- Remove the hot tray from the oven and quickly put two flatbreads on it, spacing them well apart. Quickly return the tray to the oven and bake for eight minutes, until the dough is golden brown and crisp. Repeat with the remaining dough.
- Top the flatbreads wtih the warmed sofrito and grate a little Parmesan atop. Serve immediately
That looks gorgeous, Peg, and the inflammation-reducing aspect has me intrigued. Can’t wait to try the recipe!