Recipe Ingredients
Tomato: Tomatoes add a natural sweetness, acidity, and umami flavor, creating a rich and balanced texture and flavor. In the sauce, the tomato complements other ingredients like garlic, herbs, and olive oil.
Carrot: The carrots add a natural sweetness and a subtle earthy flavor that balances out acidity from the tomatoes. They also add a smoother texture when blended, while enhancing the nutritional profile with added vitamins, fiber, and antioxidants without overpowering the taste.
Onion: In the pasta sauce, onions add a sweet, savory depth as they caramelize, creating a flavorful base that enhances other ingredients with a subtle hint of natural sweetness.
Sweet Potato: Sweet potatoes add a subtle sweetness and creamy texture, balancing savory ingredients while enhancing the overall depth of the sauce.
Zucchini: In the sauce, zucchini adds a mild, slightly sweet flavor that complements richer ingredients. It softens when cooked, blending well into the sauce to create a smoother texture while absorbing and enhancing the flavors of herbs and spices.
Bell Pepper: Red bell peppers add a natural sweetness and a subtle smokiness, enhancing the overall flavor with a bright, fresh, and slightly sharp profile.
Garlic: In the sauce, garlic adds a rich, savory depth and a hint of sweetness when cooked. It enhances the overall flavor profile by balancing acidity and bringing a mild pungency that complements tomatoes and herbs.
Avocado Oil: The oil is highly beneficial when roasting the vegetables to ensure an even cooking and caramelization while not drying the food out. The oil also acts to keep the food from sticking to the sheet pan.
Seasonings: The seasonings in this recipe are used to enhance the vegetables used in this recipe and to mimic a traditional Italian tomato sauce while hiding beneficial superfoods.
Recipe Notes & Substitutions
Roasting vs Sautéing
Roasting vegetables before simmering them can significantly elevate the flavor profile of the pasta sauce. The high heat of roasting causes the natural sugars in the vegetables to caramelize, resulting in a deeper, more complex flavor with a hint of sweetness and smokiness. Vegetables like tomatoes, peppers, onions, and garlic especially benefit from roasting, as their flavors become more concentrated and bold, making the final dish more complex.
In addition to flavor enhancement, roasting also changes the texture of the vegetables. The high heat breaks down the cell walls, creating a tender base that’s perfect for pureeing without leaving chunks. Though you could skip the roasting step and start directly on sautéing the vegetables, you would need to keep in mind adding extra time to allow for tenderizing the veggies.
Type of Vegetables Used
This is a great recipe to sneak in lots of beneficial superfoods into yours or your children’s diets. Though I have found that this group of vegetables bring together a great flavor or texture, feel free to experiment and add or take away different ingredients.
Keeping with red and orange vegetables I have found keeps the color of the sauce close to a traditional tomato sauce. Also, different veggies might require different cook times so I would keep an eye on new ingredients in the oven to check for tenderness and so they dont burn.
Storage
This is an excellent recipe to stock up on. My family goes through it so fast that I usually keep it in the fridge for later in the week or freeze it for next week. This could also be canned for long term storage.
In the fridge the sauce should last 5-7 days, while in the freezer 3-6 months. Canned and stored properly the hidden veggie pasta sauce should last up to a year.
Explore some of my favorite recommended products to support your health journey (displayed on this page as affiliate links), and remember to always consult a healthcare professional before making any changes to your diet or lifestyle—full medical disclaimer here.
Hidden Veggie Pasta Sauce
Equipment
- Dutch Oven or large pot
Ingredients
Roasting Veggies
- 2 medium zucchini
- 3 medium carrots
- 1 yellow onion
- 1 red bell pepper
- 2 medium sweet potatoes
- 28 oz can of crushed tomatoes or 6 roma tomatoes
- 5 tsp of minced garlic or head of garlic
- 2 tbsp avocado oil
Sauce Seasonings
- 2 tsp garlic powder
- 1 tsp oregano
- 4 basil leaves or 1 tsp dry basil
- 2 tsp salt
- 1/2 tsp pepper
DIRECTIONS
- Preheat oven to 400°F and line a sheet pan with unbleached parchment paper.
- Cut the vegetables into 1-inch by 1-inch pieces and arrange them in one layer on a large sheet pan with the garlic in the center (if using garlic head cut a half inch from the pointed head). Drizzle the veggies in avocado oil paying extra attention to the garlic.*If using Roma tomatoes add these in now with the rest of the veggies.2 medium zucchini,3 medium carrots,1 yellow onion,1 red bell pepper,2 medium sweet potatoes,5 tsp of minced garlic,2 tbsp avocado oil
- Place sheet pan in the oven for 60 minutes or until veggies are very tender. At 30 minute mark gently toss using a spatula and return the pan to the oven to finish baking.
- After baking, place all veggies in a dutch oven or large pot (if you did not add in tomatoes earlier add in crushed tomatoes now). Using an immersion blender puree the vegetables into a paste until there is no more chunks.28 oz can of crushed tomatoes
- Add in all the seasonings and let the sauce simmer for 5-10 minutes. Enjoy!*If your sauce is too thick add in a 1/2 cup of water at a time until desired consistency.2 tsp garlic powder,1 tsp oregano,4 basil leaves,2 tsp salt,1/2 tsp pepper
Notes
Nutrition
Nutritional information listed is just an estimate.
Health Benefits of this Recipe
This hidden veggie pasta sauce is packed with essential vitamins, minerals, and antioxidants that support overall health. Tomatoes are rich in lycopene and vitamins K and C, promoting heart, immune, and bone health. Carrots provide beta-carotene, converted to vitamin A for eye health, along with fiber, antioxidants, and vitamins C and K for immunity, digestion, and heart health. Onions contain compounds that reduce inflammation, improve heart health, and support gut bacteria. Sweet potatoes offer fiber, vitamins A and C, and antioxidants for eye health, immunity, and digestion, with complex carbs for sustained energy. Zucchini and red bell peppers are loaded with vitamins A and C, aiding vision, skin, immunity, and reducing inflammation. Garlic boosts immunity, fights inflammation, and supports heart health, while avocado oil provides heart-healthy fats and stability for high-heat cooking. Together, these ingredients create a nutrient-rich sauce that benefits the whole body.
My wife made this a few weeks ago and it turned out great.