Discover how to make Rougaille, a flavorful tomato-based Creole sauce perfect for enhancing meats and seafood. This easy-to-follow recipe captures the essence of Creole cuisine with a rich blend of tomatoes, onions, garlic, and aromatic spices. Ideal for adding a burst of flavor to your dishes, Rougaille can be used as a versatile accompaniment or a base for various recipes.

Ingredients:

- 2 tablespoons olive oil

- 1 large onion, finely chopped

- 4 cloves garlic, minced

- 1 red bell pepper, chopped

- 1 green bell pepper, chopped

- 4 large tomatoes, peeled and chopped (or 1 can of diced tomatoes)

- 1 teaspoon tomato paste

- 1 teaspoon fresh thyme leaves (or 1/2 teaspoon dried thyme)

- 1 teaspoon fresh basil leaves, chopped (or 1/2 teaspoon dried basil)

- 1 bay leaf

- 1 teaspoon paprika

- 1/2 teaspoon cayenne pepper (adjust to taste)

- Salt and black pepper to taste

- 1 cup vegetable or chicken broth

- 1 tablespoon sugar (optional, to balance acidity)

Instructions:

Heat the Oil: In a large skillet or saucepan, heat the olive oil over medium heat.

Sauté Vegetables: Add the chopped onion and cook until translucent, about 5 minutes. Stir in the minced garlic and cook for another 1 minute.

Add Peppers: Add the chopped red and green bell peppers. Cook for 5-7 minutes, until they start to soften.

Incorporate Tomatoes: Stir in the chopped tomatoes and tomato paste. Cook for about 10 minutes, allowing the tomatoes to break down and the sauce to thicken.

Season: Add the thyme, basil, bay leaf, paprika, cayenne pepper, salt, and black pepper. Stir well to combine.

Simmer: Pour in the broth and add the sugar if using. Bring to a simmer and cook for 15-20 minutes, until the sauce has thickened to your desired consistency. Adjust seasoning as needed.

Serve: Remove the bay leaf and serve the Rougaille hot over your choice of meats or seafood. Enjoy!

This Rougaille sauce is perfect for spicing up grilled fish, chicken, or even hearty vegetables. Experiment with it as a base for various dishes or a stand-alone sauce to complement your favorite Creole recipes.

Nutritional Value

Olive Oil

 - Calories: 119

 - Total Fat: 14 grams

 - Saturated Fat: 2 grams

 - Monounsaturated Fat: 10 grams

 - Polyunsaturated Fat: 1.5 grams

 - Vitamin E: 1.9 mg

Benefits:

 - Rich in monounsaturated fats, which are heart-healthy and can help reduce bad cholesterol levels.

 - Contains antioxidants like vitamin E, which can protect cells from oxidative damage.

 - Anti-inflammatory properties that may benefit overall health.

Onion

 - Calories: 44

 - Total Carbohydrates: 10 grams

 - Fiber: 1.9 grams

 - Sugars: 4.7 grams

 - Vitamin C: 8.1 mg

 - Calcium: 26 mg

 - Iron: 0.2 mg

Benefits:

 - Good source of antioxidants, particularly quercetin, which may help reduce inflammation and support heart health.

 - Contains prebiotics that support digestive health.

 - Provides vitamin C, which is essential for immune function.

Garlic

 - Calories: 4

 - Total Carbohydrates: 1 gram

 - Fiber: 0.1 grams

 - Sugars: 0 grams

 - Vitamin C: 0.9 mg

 - Manganese: 0.1 mg

Benefits:

 - Contains allicin, a compound with antimicrobial and anti-inflammatory properties.

 - May help lower blood pressure and cholesterol levels.

 - Supports immune system function.

Bell Peppers (Red and Green)

 - Calories: 20-30

 - Total Carbohydrates: 5 grams

 - Fiber: 1.7 grams

 - Sugars: 2 grams

 - Vitamin C: 80-120 mg

 - Vitamin A: 3130 IU

 - Potassium: 211 mg

Benefits:

 - Excellent source of vitamin C, which supports immune function and skin health.

 - High in antioxidants like beta-carotene and lutein, which are beneficial for eye health.

 - Contains fiber, which supports digestive health.

Tomatoes

 - Calories: 18

 - Total Carbohydrates: 3.9 grams

 - Fiber: 1.2 grams

 - Sugars: 2.6 grams

 - Vitamin C: 14 mg

 - Vitamin A: 833 IU

 - Potassium: 237 mg

Benefits:

 - Rich in lycopene, an antioxidant associated with reduced risk of certain cancers.

 - Provides vitamin C and vitamin A, which are important for immune function and skin health.

 - Contains potassium, which supports heart health.

Tomato Paste 

 - Calories: 13

 - Total Carbohydrates: 3 grams

 - Fiber: 0.4 grams

 - Sugars: 2 grams

 - Vitamin C: 1.2 mg

 - Iron: 0.2 mg

Benefits:

 - Concentrated source of lycopene from tomatoes.

 - Adds depth of flavor with minimal calories.

 - Contains beneficial vitamins and minerals in smaller quantities.

Thyme

 - Calories: 2

 - Total Carbohydrates: 0.5 grams

 - Fiber: 0.4 grams

 - Vitamin C: 0.4 mg

 - Vitamin A: 47 IU

Benefits:

 - Contains antioxidants and essential oils with antimicrobial properties.

 - Supports respiratory health and may aid digestion.

Basil

 - Calories: 5

 - Total Carbohydrates: 1 gram

 - Fiber: 0.5 grams

 - Vitamin K: 6.6 mcg

 - Vitamin A: 142 IU

Benefits:

 - Rich in vitamin K, important for blood clotting and bone health.

 - Contains essential oils with anti-inflammatory and antibacterial properties.

 - Supports digestion and may help with stress relief.

Bay Leaf

 - Calories: 5

 - Total Carbohydrates: 1 gram

 - Fiber: 0.6 grams

 - Vitamin A: 11 IU

 - Vitamin C: 0.5 mg

Benefits:

 - Contains antioxidants and compounds that aid in digestion.

 - May help with respiratory and digestive health.

Paprika

 - Calories: 6

 - Total Carbohydrates: 1 gram

 - Fiber: 0.6 grams

 - Vitamin A: 2300 IU

 - Vitamin C: 1.4 mg

Benefits:

 - High in vitamin A, which supports vision and immune function.

 - Contains capsaicin, which has anti-inflammatory properties and may aid metabolism.

Cayenne Pepper

 - Calories: 6

 - Total Carbohydrates: 1 gram

 - Fiber: 0.6 grams

 - Vitamin A: 5845 IU

 - Vitamin C: 0.7 mg

Benefits:

 - High in capsaicin, which can boost metabolism and promote weight loss.

 - Supports cardiovascular health and may help relieve pain.

Sugar (Optional)

 - Calories: 16

 - Total Carbohydrates: 4 grams

 - Sugars: 4 grams

Benefits:

 - Used sparingly, sugar can balance acidity in sauces. However, excessive sugar intake can lead to health issues.