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Healthy Sneaky Veggie Pasta Sauce

Healthy Sneaky Veggie Pasta Sauce - featured image
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A quick and easy pasta sauce that hides finely grated vegetables in a rich tomato base, perfect for picky eaters and packed with nutrition.

Ingredients

Scale
  • 2 tablespoons olive oil
  • 1 medium yellow onion, finely chopped
  • 3 garlic cloves, minced
  • 2 medium carrots, peeled and grated
  • 1 medium zucchini, grated
  • 1 small red bell pepper, finely chopped (optional)
  • 28 oz (800 g) canned crushed tomatoes
  • 2 tablespoons tomato paste
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1 teaspoon salt, adjust to taste
  • ½ teaspoon freshly ground black pepper
  • Pinch of red pepper flakes (optional)
  • ¼ cup (60 ml) water or vegetable broth
  • A handful of fresh basil or parsley, chopped (for garnish)

Instructions

  1. Heat the olive oil in a large sauté pan over medium heat until shimmering but not smoking, about 1 minute.
  2. Add the finely chopped onion and cook for 4-5 minutes, stirring occasionally, until translucent and soft.
  3. Add the minced garlic and cook for another 30 seconds until fragrant, being careful not to burn it.
  4. Stir in the grated carrots, zucchini, and chopped red bell pepper if using. Cook for 5-7 minutes, stirring often, until the veggies soften and release moisture.
  5. Pour in the crushed tomatoes and add the tomato paste. Stir thoroughly to combine.
  6. Add dried oregano, dried basil, salt, black pepper, and red pepper flakes if desired. Pour in ¼ cup water or vegetable broth to loosen the sauce.
  7. Reduce heat to low and partially cover the pan with a lid. Let the sauce simmer gently for 20 minutes, stirring occasionally. Add more water or broth if the sauce becomes too thick.
  8. Taste and adjust seasoning as needed.
  9. Optional: Use an immersion blender to blend the sauce until smooth or leave it chunky as preferred.
  10. Garnish with fresh basil or parsley before serving.

Notes

Grate veggies finely to blend well into the sauce. Simmer slowly to develop flavor and thickness. Use quality canned tomatoes like San Marzano for best taste. The sauce freezes well for up to 3 months. Stir frequently during simmer to prevent burning. For a creamy twist, stir in plain Greek yogurt or cashew cream before serving. Adjust spice level by adding or omitting red pepper flakes.

Nutrition

Keywords: healthy pasta sauce, sneaky veggies, picky eaters, vegetable pasta sauce, easy pasta sauce, gluten-free pasta sauce, vegan pasta sauce

Find it online: https://dahliadishes.com/healthy-sneaky-veggie-pasta-sauce-recipe-5-easy-steps-for-picky-eaters/