Tomato Sauce with Hidden Veggies

Why Make This Recipe

Tomato Sauce with Hidden Veggies is a great way to enjoy a delicious sauce while sneaking in some extra nutrition. It is packed with vitamins and minerals from the vegetables.

This sauce is easy to make and can be used in many dishes, such as pasta, pizzas, or as a dip. Plus, the extra veggies will please even picky eaters!

How To Make Tomato Sauce with Hidden Veggies

Ingredients:

• ¼ cup extra virgin olive oil
• ½ medium yellow onion, finely diced
• 2 bell peppers, diced
• 3 stalks of celery, diced
• 4-5 large carrots, diced
• 4 cloves of garlic, minced
• 1 tbsp Italian seasonings
• ½ tsp sea salt, plus more to taste
• ¼ tsp black pepper
• ¼ tsp red pepper flakes
• 3 tbsp tomato paste
• ½ cup dry red wine (optional, but adds some extra flavor)
• 2 (28 oz) cans whole peeled tomatoes and their juices
• ¼ cup raw cashews
• 2 tbsp hemp seeds
• 1.5 tbsp nutritional yeast
• ½ tsp sea salt
• 1/8 tsp garlic powder

Directions:

1. Heat a large pan with high sides over medium heat with the olive oil.
2. Once hot, stir in the onion, bell peppers, celery, carrots, and minced garlic.
3. Add the Italian seasonings, salt, black pepper, and red pepper flakes. Cook while stirring occasionally for 10-12 minutes until the veggies are soft.
4. Stir in the tomato paste and cook for 3 minutes.
5. Pour in the red wine and let it cook for another 3-4 minutes.
6. Add the canned tomatoes and their juices, breaking them slightly. Allow everything to simmer for at least 40 minutes.
7. While the sauce simmers, if you want to make vegan parmesan, blend all parmesan ingredients in a blender until a fine crumb forms. Don’t over-blend into a paste. Set aside in a small bowl.
8. Carefully spoon the sauce ingredients into your Vitamix and blend until super smooth. You may need to blend in batches depending on the size of your Vitamix.
9. Return the blended sauce to the hot pan while you cook your pasta, and then mix the sauce with the pasta before serving. This can also be served with protein, veggies, or spaghetti squash instead of pasta!

Prep Time And Nutrition Facts

This recipe takes about 15 minutes to prepare and 45 minutes to cook, making a total of 1 hour. It serves 6 people, and each serving has approximately 200 calories, with 6 grams of protein and 8 grams of fat.

How To Serve Tomato Sauce with Hidden Veggies

You can serve this tomato sauce over your favorite pasta, zucchini noodles, or spaghetti squash. It pairs well with meatballs, grilled chicken, or roasted vegetables. It also works great as a pizza sauce or a dipping sauce for breadsticks.

How To Store Tomato Sauce with Hidden Veggies

To store, let the sauce cool completely before placing it in an airtight container. Store it in the refrigerator for up to 5 days. You can also freeze the sauce for up to 3 months. Just make sure to thaw it in the fridge overnight before reheating.

Tips To Make Tomato Sauce with Hidden Veggies

• To make it spicier, add more red pepper flakes.
• Feel free to swap veggies based on what you have available.
• Use fresh herbs instead of dried ones for more flavor.
• Add a splash of lemon juice before serving for a bright flavor.

Health And Benefits Of This Recipe

This tomato sauce is healthy because it is full of vegetables that provide lots of vitamins and minerals. The carrots add sweetness and vitamins A and C, while the bell peppers bring vitamin C and antioxidants. The olive oil in the recipe is a good source of healthy fats. Using cashews and hemp seeds adds protein and helps to make the sauce creamy without dairy. Overall, this recipe is balanced and nutritious.

Variation

You can add different vegetables like spinach, mushrooms, or zucchini for more flavor and nutrition. Additionally, you can use fresh tomatoes if you prefer a more natural taste. If you want to make it richer, consider adding cooked lentils or ground turkey.

FAQs

1. Can I make this sauce ahead of time?
Yes! You can prepare the sauce a day before and refrigerate it. Just reheat it on the stove when you’re ready to serve.

2. Is this sauce kid-friendly?
Absolutely! The hidden veggies make it nutritious, and the flavor is delicious. Kids usually enjoy it without even noticing the veggies.

3. Can I adjust the thickness of the sauce?
Yes, if you want a thicker sauce, let it simmer longer until it reduces more. For a thinner sauce, add some water or vegetable broth while cooking.

Enjoy making and sharing this Tomato Sauce with Hidden Veggies!