This hidden veg pasta sauce is creamy, rich, and has the silkiest consistency. It's made with 7 (!) different types of veggies hidden in a smooth, umami-laden sauce.
This is the perfect recipe if you want to sneak veggies into a dish without anyone knowing. It is also meal prep friendly so that you can make it up in advance for the simplest mid-week meal.
If you want to increase your or your family's veggie intake, this hidden veggie pasta sauce removes the fuss.
Being so simple to make, you'll quickly add this to your weekly meal rotation. It goes well with any pasta and is lovely with gnocchi!
For more pasta sauce recipes check out my Green Sauce Pasta Sauce, Coconut Milk Pasta Sauce or this Tofu Bolognese (an absolute favorite of mine!).
If you're into hidden veggie recipes, check out my Chocolate Veggie Muffins.
Why you'll love this recipe
- Nutrient-rich: The hidden veggies in this recipe offer plenty of fiber, vitamins, and minerals that a regular tomato pasta sauce doesn't have.
- Great for fussy eaters: This sauce is the perfect way to sneak veggies into a picky kid's meal without them knowing about it. They will love the taste and easy-going texture of this creamy pasta sauce.
- Easy to customize: You can make this your own by adding many different vegetables or spice and herb combinations.
- A great way to use up veggies: Great for when you have way too many veggies reaching their limit.
- Freezer-friendly: This hidden vegetable pasta is perfect for meal prep!
- Delicious taste and texture: The veggies give this hidden vegetable sauce a depth of flavor and somebody.
Ingredients & substitution notes
- Broccoli: Broccoli is a great source of vitamins, minerals, and dietary fiber, making it a nutritious addition to the dish. While it does have a distinct taste, you won't taste it in this sauce!
- Carrots: Carrots provide natural sweetness and vibrant color while delivering essential nutrients like beta-carotene.
- Red peppers: Add a lovely bright color and lots of flavor.
- Red onion: Red onions add a mild, sweet flavor and depth to the dish. They aren't quite as strong as white onions.
- Garlic: Use fresh garlic cloves for the best flavor.
- Brown mushrooms: Mushrooms contain lots of natural umami flavor, making this a super delicious sauce.
- Crushed (canned) tomatoes: I love using these tomatoes for a thick and flavorful base for the veggie sauce. Look for crushed tomatoes without added salt or sugar for the healthiest option.
- Olive oil: It adds a luscious texture to the sauce.
- Veggie broth: Choose low-sodium vegetable stock to control the sodium content, or make your own.
- Coconut milk: Adds a creamy and slightly sweet element to the sauce. The higher the fat content, the creamier the sauce will be. You could try cashew cream or soy cream instead.
- Nutritional yeast: Nutritional yeast tastes cheesy and adds lots of umami flavor. Alternatively, you could use grated parmesan.
See recipe card for quantities.
How to make hidden veg pasta sauce
STEP 1: First, preheat oven to 350F (180C). Toss the prepared chopped vegetables in olive oil and salt. Spread them out on a large baking sheet lined with baking paper.
STEP 2: Next, roast them for about 35 minutes. They will be ready when they turn golden brown and become a little tender. For even cooking, turn them over halfway.
STEP 3: Add the cooked vegetables to the blender jug once they have cooled a little. Add the crushed tomatoes, veggie broth, coconut milk (optional), nutritional yeast, mixed Italian herbs, and a pinch of salt and blend until smooth.
Taste and season the sauce. .
Top tips
- Test the veggies: Use a knife to check the vegetables are cooked until tender.
- Smooth consistency: Use a strong blender or food processor for a smooth sauce. Or run the sauce through a strainer for a smoother consistency.
- Blending hot liquids: Check if your blender it's suitable for mixing hot liquids. Otherwise let veggies cool completely. Plus, fill the blender ⅓rd full to avoid issues caused by heat expansion.
- Check the seasoning: Before you serve this homemade sauce.
- Add herbs and spices: thyme, rosemary, fresh basil, coriander, and mustard seeds for extra flavor. Italian seasoning will give it a classic red pasta taste.
- Make in bulk: You can make a large pot and freeze it in batches for 2 or 4 portions at a time.
- Pizza sauce: Use leftovers of this pasta sauce with hidden veggies for your next pizza base.
Variations
- Gluten-free: The sauce is already gluten-free. Pair it with gluten-free pasta or gnocchi.
- Low-fat: Skip the coconut milk and olive oil and use veggie broth.
- Add different veggies: Try zucchini, eggplant, celery, butternut squash, leek, and parsnips. You can substitute those in the recipe or choose to add extra veggies to it.
- For a richer tomato sauce: Add a teaspoon of tomato paste. This is the perfect way to build a deeper color and tomato flavor into this healthy vegetable sauce.
- Spice: Add a pinch of red pepper flakes for some heat.
Equipment
- High Speed Blender: Use a high-speed blender if possible. If you don't have one, a food processor or hand blender will work, too.
- Strainer (optional): For an ultra smooth sauce, run it through a fine mesh strainer.
Storage
- To store: Keep your pasta sauce in an airtight container (mason jar or jug) in the fridge for 3-4 days. Cool the sauce to room temperature before sealing it in the container.
- To freeze: You can freeze this pasta sauce in portions or as one batch. Pack it into freezer bags (like Ziplock bags) or freezer-friendly containers and store it for up to 3 months. If, after thawing, you find the sauce has split, pop it back into the blender and whizz it up again for a minute.
FAQ
I like roasting the veggies because it brings out their natural flavors even more. However, you can also make this sauce in a large pot on the stove. Saute onion and garlic in some olive oil, add all the other ingredients and cook until soft.
Of course, feel free to be creative. You could try zucchini, eggplant, celery, butternut squash, leek, and parsnips. You can substitute those in the recipe or choose to add extra veggies to it.
More pasta dishes
Looking for other recipes like this? Try these:
📖 Recipe
Hidden Veggie Pasta Sauce
Equipment
- 1 (high speed) blender *or immersion blender
Ingredients
- ½ broccoli *florets cut off
- 2 carrots *peeled and cut into coins
- 1 red bell pepper *cleaned and cut into wedges
- 1 red onion *peeled and cut into wedges
- 5 garlic cloves *skin on
- 4 oz (115 g) brown mushrooms (~2 cups) *cleaned and halved
- pinch of salt
- olive oil *optional
- 1 can diced tomatoes (14,5 oz/ 400g)
- 1 cup (230 ml) veggie broth
- ½ cup (80 g) unsweetened coconut milk
- 3 tablespoon nutritional yeast *or grated parmesan
- 1 teaspoon mixed Italian herbs
Instructions
- Preheat oven to 350°F (180°C).
- Give all the veggies a good wash. Spread them out on a large baking sheet lined with parchment paper. Toss the vegetables with olive oil (optional) and salt.
- Roast the veggies for about 35 minutes, or until they're tender and starting to brown around the edges. You can stir them once or twice during roasting to ensure they cook evenly.
- Once the vegetables are roasted, let them cool slightly, then transfer them to a blender. Don't forget to remove the skin from the garlic!
- Add the crushed tomatoes, veggie broth, coconut milk, nutritional yeast, mixed Italian herbs and a pinch of salt and blend until smooth. Depending on the size of your blender, you might need to do this in batches.
- Taste the sauce and adjust the seasoning to personal taste.
- Meanwhile, cook your pasta according to the package instructions. Once cooked, drain and set aside.
- Pour the sauce from the blender into the saucepan you cooked the pasta in. Heat sauce on low heat, then add the cooked and drained pasta and stir to combine.
- Top with (vegan) parmesan cheese, crumbled feta, olive oil and/or fresh herbs or other toppings of choice and enjoy!
Video
Notes
- Coconut milk: The higher the fat content, the creamier the sauce will be.
- Cut the veggies: Try to keep them about the same size so they cook evenly.
- Test the veggies: Use a knife to check the vegetables are cooked until tender.
- Make in bulk: You can make a large pot and freeze it in batches for 2 or 4 portions at a time.
- Check the seasoning: Before you serve this homemade sauce.
- Smooth consistency: Use a strong blender or food processor for a smooth sauce. Or run the sauce through a strainer for a smoother consistency. An immersion blender works too, add all of the ingredients to a saucepan and blend with an immersion blender. However, the sauce might not be as smoothe.
- Blending hot liquids: Check if your blender it's suitable for mixing hot liquids.Otherwise let veggies cool completely. Plus, fill the blender ⅓rd full to avoid issues caused by heat expansion.
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