If you don’t like adding vegetables to your meals, this hidden veg pasta sauce will change your mind!

There are many reasons why people reject veggies. For some, it’s a texture sensitivity, for others it may stem from difficulty trying new things. The vast majority, however, recognise the benefits of eating plenty of vegetables. This hidden veg pasta sauce recipe is aimed at those who want to add a variety of healthy ingredients to their meals without the overwhelming presence of veggies.

hidden veggie pasta sauce

Why You’ll Love This Recipe

  • If you have children who flat-out refuse touching vegetables, this is a great way to ensure they get their nutrients. Plus, once your kids get accustomed to the taste of veggies, you stand a better chance of adding more produce to their diet.
  • If texture is the issue… It isn’t with this dish! This hidden veg pasta sauce is creamy and smooth, perfect for those who are sensitive to certain textures.
  • Think of the nutritional value! This recipe can help you sneak SIX different vegetables into your meal, paired with a healthy source of fat (coconut milk) and carbs (pasta).
  • One of the macronutrients often overlooked by the public is fiber. Fear not, this hidden veg pasta sauce is packed with fiber.
  • The reason it’s important to have a variety of fruit and vegetables in your diet is simple. It keeps your gut microbiome healthy, and generally contributes to the proper function of your digestive system!

How to Make This Recipe

Preheat the oven to 400F and line a baking sheet with parchment paper. 

Add all of your vegetables to the sheet pan, along with salt, black pepper and dried basil. You can add a drizzle of olive oil at this point if you like. 

Roast in the oven for 40 minutes, until the vegetables are soft. 

Once they are cool enough to handle, add all of the vegetables to a blender, squeezing the garlic cloves out of their skin. Blend until you achieve a smooth, creamy texture. At this point, add coconut milk or vegan cream. Taste and adjust spices as needed. 

Use with your favorite pasta shape and enjoy!

Hack It!

  • This sauce is naturally gluten-free already. All you need to do is swap the pasta for a gluten-free variety if your diet requires it.
  • If you prefer your sauce more liquid-like, you can add vegan milk instead of coconut. You can also add additional liquid such as vegetable broth until you reach the desired consistency in the blender.
  • You can swap the veggies that go into the sauce depending on what you have in your fridge. For example, you can add some eggplant, cauliflower, or celery into the mix. You can also enhance the sauce with fresh herbs such as basil or parsley.
  • This hidden veg pasta sauce is entirely meal-prep friendly. You can make the sauce in advance, and add it to pasta when it’s freshly cooked. Alternatively, you can mix it with pasta, then split it into portions and enjoy throughout your week. It’s also freezer-friendly, in case you want to make a larger batch!

Other Recipes You’ll Love

If you love simple yet nutritious recipes like this one, you’re gonna love the PlantYou Cookbook. I genuinely wish there was a book like this when I first turned plant-based. It would have saved me a lot of trouble! The book has over 140 recipes, each with a unique infographic to outline the ingredients. Did I mention that the whole book is WFPB-compliant?

And if you like to make something new every week, I invite you to join the PlantYou Planner! It’s a digital meal planner platform that allows you to choose from over 600 plant-based recipes, creating a unique menu every time! To make things even easier, you can toggle the number of servings for every single recipe. The planner takes your selection into consideration and generates a custom grocery list, too!

The Recipe: Hidden Veg Pasta Sauce

A perfect pasta sauce who want to eat more veggies!
5 from 44 ratings
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Servings: 6
Prep Time: 10 minutes
Cook Time: 40 minutes

Ingredients

  • 4 vine ripe tomatoes, sliced in half
  • 1 zucchini, roughly chopped
  • 1 yellow onion, roughly chopped
  • 2 carrots, roughly chopped
  • 1 head garlic, top sliced off
  • 1 red bell pepper, roughly chopped
  • 1 ½ tsp sea salt
  • 1 tsp black pepper
  • 1 tsp dried basil
  • ½ cup coconut milk, or vegan cream

Equipment

  • Sheet pan
  • Parchment Paper
  • chopping board
  • knife
  • Blender

Instructions 

  • Preheat the oven to 400F and line a baking sheet with parchment paper.
  • Add all of the vegetables to the sheet pan, along with the salt, black pepper and dried basil. You can add a drizzle of olive oil at this point if desired.
  • Place in the oven for 40 minutes, until the vegetables are roasted.
  • Once safe to handle, add all of the vegetables to a blender, squeezing out the garlic cloves and discarding of the skin. Blend until a sauce is formed. At this point, blend in the coconut milk or vegan cream, if desired. Taste and adjust salt as needed.
  • Use on your favorite pasta shape and enjoy!
Calories: 79.5kcal, Carbohydrates: 9.9g, Protein: 2.2g, Fat: 4.4g, Saturated Fat: 3.6g, Polyunsaturated Fat: 0.2g, Monounsaturated Fat: 0.2g, Sodium: 606.3mg, Potassium: 463.6mg, Fiber: 2.8g, Sugar: 5.6g, Vitamin A: 4769.7IU, Vitamin C: 45.2mg, Calcium: 34.7mg, Iron: 1.3mg
Cuisine: Italian
Course: Main Course
Author: carleigh