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Are you looking for a clever way to incorporate more vegetables into your family’s meal plan without sacrificing flavor? Look no further than my hidden veg pasta sauce! This ingenious recipe packs a nutritious punch while delighting your taste buds with its rich, savory goodness.

Let’s get cooking!

Why Hidden Veg Pasta Sauce?

Hidden veg pasta sauce is a game-changer for busy parents and picky eaters alike. By blending a colorful array of vegetables into a silky smooth sauce, you can effortlessly boost your family’s intake of essential vitamins and minerals without them even realizing it. Plus, this sneaky sauce is incredibly versatile, making it perfect for tossing with pasta, drizzling over pizza, or layering in lasagna. Say goodbye to mealtime battles and hello to nutritious, delicious dining!

Ingredients:

Celery
Carrots
Onion
Bell pepper
Optional: as much fresh garlic as you want
Broth (try using Better Than Bouillon garlic paste for extra flavor or make your own)
Tomato paste
Half and half or heavy cream- I used Nutpods half and half as a non-dairy cream option, it was given to me to try it out. I liked it but will likely use regular half and half next time. However, if you have a dairy allergy or intolerance, this makes a great substitute.)
Cooking oil such as avocado or olive oil

Instructions:

Loosely chop all the vegetables. This is a great recipe for practicing your own knife skills or allowing kids to chop with you because the pieces don’t have to be uniform.
Sauté them in oil until they are tender and fragrant. This takes about 5-8 minutes.
Add the broth and the tomato paste. Stir well and then bring the mixture to a boil.
Reduce the heat to a simmer, cover, and let it simmer for 20-25 minutes. Alternatively, try slow cooking it on low for a few hours for an even richer flavor.
Carefully purée the sauce using an immersion blender or a traditional blender, being cautious of hot splatters.
Stir in the cream until well combined.
Serve over your favorite noodles and top with a sprinkle of Parmesan cheese and fresh basil for the perfect finishing touch.

Cooking Shortcuts:

When time is of the essence, there are a few cooking shortcuts you can take to streamline the process of making this hidden veg pasta sauce. Consider using pre-cut or frozen vegetables to save on chopping time without sacrificing nutritional value. Additionally, you can opt for store-bought broth or bouillon paste for added convenience.

Another time-saving tip is to utilize a food processor for quick and efficient pureeing of the cooked vegetables. These shortcuts can help you whip up a delicious and nutritious sauce in no time, perfect for busy weeknights or hectic days.

Benefits of Hidden Veg Pasta Sauce:

Boosts vegetable intake: This will increase the amount of fiber, vitamins and minerals you consume in a simple way.
Versatile and family-friendly: You can try a variety of seasonal vegetables and see what your favorite combinations are.
Easy to prepare and customize: No need for perfectly chopped vegetables, you can practice your knife skills or just loosely chop everything. You’re pureeing the mixture so it doesn’t really matter what size the pieces are.
Freezes well for future meals: I always make a double batch of this sauce so that I can freeze half in 1 cup portions.
Provides a nutritious foundation for various dishes: Read below for a variety of ways to use this sauce.

Double Batching

Double batching this hidden veg pasta sauce is a smart move for busy weeknights or meal prep sessions. By making a larger quantity, you can store the extra sauce in the fridge or freezer for future use.

Simply portion it into airtight containers and label them with the date for easy identification. Having a stash of homemade sauce on hand means you’re always just minutes away from a wholesome and delicious meal.

Plus, it’s a convenient way to ensure you have nutritious options available whenever you need them, whether it’s for a quick lunch or a family dinner.

Why You Don’t Have to Sneak Veggies In:

While hidden veg pasta sauce is a clever way to boost your family’s vegetable intake, it’s also important to foster a positive relationship with food by being transparent about what you’re serving.

Instead of resorting to stealthy tactics, consider involving your kids in the cooking process and educating them about the nutritional benefits of vegetables. How you talk about vegetables depends on the age of your kids, but as a dietitian I do NOT recommend using the terms, “good for you/bad for you.” This creates an all or nothing approach to food and can cause a negative relationship with food.

By openly discussing the importance of eating a colorful variety of foods, you can empower your children to make healthy choices and develop lifelong habits that support their well-being. So, while hidden veg pasta sauce can be a fun and creative option, don’t forget that honesty and openness at the dinner table can be just as impactful in encouraging healthy eating habits.

Variations and Culinary Tweaks:

Experimenting with different flavor profiles and ingredients can change your hidden veg pasta sauce and keep it exciting each time you make it. For a richer sauce, try adding a splash of heavy cream or coconut milk instead of half-and-half.

Enhance the depth of flavor by incorporating herbs like oregano, thyme, or rosemary, and don’t shy away from spices such as smoked paprika, cayenne pepper, or Italian seasoning. For a tangy twist, mix in a tablespoon of balsamic vinegar or lemon juice to brighten up the sauce.

You can also customize the texture by blending in cooked lentils or white beans for added protein and creaminess. For meat eaters, this pasta tastes great with ground Italian sausage.

By experimenting with these culinary tweaks, you can tailor the hidden veg pasta sauce to suit your family’s preferences and create a dish that’s as unique as it is delicious.

Serving Suggestions:

Classic Spaghetti: Toss the hidden veg pasta sauce with al dente spaghetti or your favorite pasta shape for a timeless and comforting meal.
Vegetable Noodles: For a lighter option, serve the sauce over spiralized zucchini or sweet potato noodles for a nutritious twist on traditional pasta.
Stuffed Bell Peppers: Use the sauce as a flavorful filling for roasted bell peppers, topped with melted cheese and breadcrumbs for a satisfying vegetarian entrée.
Pizza Topping: Spread the sauce over pizza dough or a cauliflower crust, then add your favorite toppings like cheese, vegetables, and protein for a homemade pizza night.
Baked Casserole: Layer the sauce with cooked pasta, cheese, and any desired protein such as ground turkey or chicken, then bake until bubbly and golden for a comforting pasta casserole.
Dipping Sauce: Serve the sauce alongside garlic breadsticks, breaded chicken tenders, or crispy vegetable sticks for a tasty dipping option during snack time or parties.
Stuffed Pasta Shells: Fill cooked pasta shells with the hidden veg sauce mixture, top with cheese, and bake until heated through for a delightful and kid-friendly dinner option.
Sauce for Meatballs: Spoon the sauce over homemade or store-bought or homemade meatballs and simmer together until heated through, then serve over pasta or as a hearty sandwich filling.

Other Simple Veggie Forward Recipes

Try some of my other simple recipes for increasing veggie intake while maintaining flavor:

Let’s Get Cooking

With hidden veg pasta sauce, getting your daily dose of veggies has never been easier or more delicious. Whether you’re feeding a family or simply looking to elevate your own meals, this ingenious sauce is sure to become a kitchen staple. Give it a try today and see just how tasty nutritious eating can be!

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