Healthy Hidden Veggie Pasta Sauce

Who says eating your vegetables has to be a chore? This genius pasta sauce sneaks in SEVEN different vegetables while tasting so incredible, you’d never guess it’s packed with nutrients. Perfect for picky eaters and veggie lovers alike!

The secret lies in the careful blend of perfectly cooked vegetables and aromatic herbs, creating a velvety smooth sauce that clings beautifully to pasta. With a rich tomato base enhanced by sweet carrots and mellow zucchini, every spoonful delivers pure comfort food satisfaction.

Ingredients

Base Vegetables:

• 2 tablespoons olive oil
• 1 large onion, diced
• 3 cloves garlic, diced
• 2 stalks celery, chopped
• 1 medium carrot, chopped
• 1 medium red bell pepper, chopped
• 1 medium zucchini, chopped

Herbs & Seasonings:

• 1 tablespoon fresh basil, chopped
• 1 teaspoon oregano
• 1/2 teaspoon fennel seeds, crushed
• Salt and black pepper to taste

Sauce Base:

• 2 cups (480ml) no-salt-added chopped tomatoes
• 2 tablespoons tomato paste
• 1 tablespoon balsamic vinegar
• Low-sodium vegetable or chicken stock (broth)

Instructions

1. Heat 2 tablespoons olive oil in a large, deep saucepan over medium-high heat (375°F/190°C). The pan should be hot enough that a drop of water sizzles on contact.
2. Add onion, garlic, celery, and carrot. Cook for 5-7 minutes until vegetables are softened but not browned. You’ll know they’re ready when the onions become translucent and fragrant.
3. Add red pepper, zucchini, basil, oregano, fennel, tomatoes, tomato paste, balsamic vinegar, and 1/2 cup stock. The pot should be about 2/3 full to prevent splashing.
4. Bring to a boil, then reduce heat to low (200°F/93°C) and simmer for 10 minutes, stirring occasionally. Vegetables should be tender when pierced with a fork.
5. Transfer mixture to a blender, working in batches if needed (fill blender no more than halfway). Blend for 60-90 seconds until completely smooth with no visible vegetable pieces.
6. Return sauce to pan and add stock 1/4 cup at a time until reaching desired consistency. For pasta, aim for the thickness of heavy cream.
7. Season with salt and black pepper to taste, starting with 1/4 teaspoon of each and adjusting upward.
8. Serve hot over your favorite pasta. Sauce should coat pasta evenly without pooling in the bottom of the bowl.

Smart Swaps

• Replace zucchini with yellow squash for the same texture but slightly different flavor
• Use butternut squash instead of carrots for a naturally sweeter sauce
• Swap fresh herbs for dried (use 1/3 the amount)

Make It Diabetes-Friendly

• Use whole grain pasta to reduce glycemic impact (reduces net carbs by 15g per serving)
• Add 1 cup cauliflower to increase fiber without changing taste
• Serve with protein to slow sugar absorption
• Recommended portion: 3/4 cup sauce per serving

Pro Tips

• Chop vegetables in similar sizes for even cooking
• Don’t skip the fennel seeds – they add depth without tasting like licorice
• Sauce freezes beautifully for up to 3 months