Hidden Vegetable Pasta Sauce

Updated September 2, 2022
Fool your children with this super tasty, super secretly HEALTHY hidden vegetable pasta sauce! Vegan, gluten-free, and meal-prep friendly!
Total Time 1 hr
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a jar of hidden vegetable pasta sauce

If you’ve got some picky eaters in the family, this hidden vegetable pasta sauce is the perfect thing to make. It tastes like tomato sauce but has the added health benefits from some sneaky blended vegetables!

The trick when making hidden vegetable sauce is to roast the vegetables first so they become sweet and flavoursome. This makes them a lot easier to disguise in a velvety smooth tomato sauce.

Why you’ll love this recipe

I just know you’ll love this recipe! It’s:

  • Vegan and gluten-free
  • Contains two portions of vegetables per serving
  • Super simple to make
  • Packed with flavour and hidden vegetables!
a plate of spagehtti with two forks in it

how to make Hidden vegetable pasta sauce

Roast mixed vegetables in a tray (photo 1) until golden and caramelised. Then add the roasted vegetables to a blender along with cherry tomatoes, fresh basil, and some seasonings (photo 2) and blitz until the sauce is completely smooth (photo 3).

Then serve your sauce with some freshly boiled pasta!

storage and reheating:

One of my favourite things about this recipe is that it’s super meal-preppable. I love making a big batch of this sauce at the weekend to enjoy throughout the week!

This recipe makes 6 portions. I like to freeze individual portions in containers to reheat later. The sauce will last in the freezer for up to 1 month, and in the fridge for 3-4 days in an airtight container.

To reheat the frozen pasta sauce, you can either microwave for a few minutes or add the frozen sauce to a pot over medium-low heat and allow it to defrost. Whichever method you choose, ensure the sauce is well-heated through before serving.

a plate of spaghetti being enjoyed with a fork

what to serve with hidden vegetable pasta sauce:

Of course this sauce tastes amazing with pasta and lots of parmesan on top, but you could also:

  1. Use it as a healthier alternative to pizza sauce
  2. Use in lasagnes and casseroles
  3. Toss the sauce through some quinoa, beans and vegetables to make a quick quinoa salad!

FAQ

Which vegetables are best for hidden vegetable sauce?

My favourite vegetables to use are peppers, onions, garlic, broccoli, and aubergine. But cauliflower and courgettes would also work well. Avoid using too many green vegetables as it will discolour the sauce. I would also avoid using carrots as they make the sauce too sweet.

Can I pan-fry the vegetables instead?

Yes! Whilst I like to roast the vegetables in the oven for 35-40 minutes for depth of flavour, you can pan-fry the vegetables to speed things up.


more meal-preppable recipes:

I hope you enjoy this recipe! If you make it, please leave a rating + review below and share your photos on Instagram tagging #shivanilovesfood!

a jar of hidden vegetable pasta sauce
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5 from 1 vote

How To Make Hidden Vegetable Pasta Sauce

Fool your children with this super tasty, super secretly HEALTHY hidden vegetable pasta sauce! Vegan, gluten-free, and meal-prep friendly!
Prep Time20 mins
Cook Time40 mins
Total Time1 hr
Course: Main Course
Cuisine: Italian, vegan
Servings: 6 portions
Calories: 356kcal
Author: Shivani Raja

Ingredients

  • 1 Red Onion
  • 2 Peppers red/orange work best
  • head Broccoli
  • 1 Aubergine
  • 2 cloves Garlic
  • 1 tbsp Vegetable Oil
  • 7 oz/ 200 grams Cherry Tomatoes
  • 4 tbsp Tomato Puree
  • 1 sprig Fresh Basil
  • 1 tsp Chilli Flakes optional

Instructions

  • Cut the vegetables into 1/2 inch chunks and add to a roasting tray with the vegetable oil. Season with salt and pepper, toss together and roast at 180°C/350°F for 35-40 minutes.
  • Leave the vegetables to cool a little before adding to a blender with the rest of the ingredients. Blend on low speed until completely smooth.
  • Serve with freshly cooked pasta!

Shivani’s Tips

  • You can use any vegetables of your choosing in this recipe! See the blog post for some more suggestions.
  • The sauce can be stored in the fridge for 3-4 days in an airtight container, or in the freezer for up to 1 month.
  • Reheat in the microwave or on the stovetop. Just ensure the sauce is well heated through before serving.
 

NUTRITION

Serving size: 1 portion served with 100g cooked pasta
Calories: 356 kcal | Fat: 5.1g | Saturated Fat: 0.6g | Cholesterol: 73mg | Sodium: 39mg | Carbohydrates: 68.3g | Fiber: 5.1g | Sugar: 7.1g | Protein: 13.7g 

Did you make this recipe?

Tag me on Instagram @shivani.lovesfood and use the hashtag #shivanilovesfood!

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