Sneaky veg sauce is the perfect hidden veggie pasta sauce recipe for picky eaters. My kids love it even though it contains five different vegetables.
How to get kid to eat their vegetables
If you’re struggling to find ways to get your child or toddler to eat their vegetables this recipe for sneaky veg sauce is for you. Fussy eaters will love it even though it contains five different vegetables, six if you count the onion.
Read more about how to get kids to eat vegetables.
Hidden vegetable sauce is one of my go-to recipes
One of my first Sneaky Veg recipes was this one for hidden vegetable sauce. Since then I’ve probably made it hundreds of times and each time it’s varied a little bit, depending on what vegetables I have in the fridge, how much time I have or what mood I’m in.
It’s invaluable for picky eaters as they’ll think that it’s just tomato sauce. (Of course, some kids won’t eat sauce either – R didn’t when he was two but has thankfully grown out of that now!)
Roasting the vegetables makes this hidden veggie sauce even more delicious
In this recipe for my ultimate sneaky veg sauce I have roasted the vegetables slowly together in the oven. I think that this gives you the best flavour, plus it means you can go away and get on with something else.
Feel free to vary the vegetables you put in – just remember that if you add something like sweet potato it will change the consistency of the sauce so you may need to add a little more water when you blend it.
Whatever veggies you use you’ll end up with a delicious, healthy vegan hidden veggie pasta sauce.
How to use hidden veg sauce
This sauce tastes great:
- with pasta
- on top of pizza
- with cheese on toast – we call this pizza toast.
- with gnocchi.
In fact we had this sauce yesterday with gnocchi – which is a new favourite in the Sneaky Veg house. I can’t tell you what a relief it is when all three kids decide they like something new.
There are no added extras in this sauce – simply a little olive oil and oregano. If you wanted you could add some salt and pepper, and my husband always adds a bit of chilli to his portion. But this is by no means necessary – the sauce tastes great as it is.
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How to make the ultimate Sneaky Veg sauce
If you have made this recipe I would love it if you’d leave a comment and rating below. Thank you!
The ultimate sneaky veg hidden veggie pasta sauce recipe
- 1 onion finely chopped
- 2 cloves of garlic finely chopped
- 1 aubergine
- 1 courgette peeled if green bits are a problem
- 1 red pepper
- 400 g piece of butternut squash peeled
- 2 tbsp olive oil
- 1 tsp oregano
- 400 g tin of chopped tomatoes
- 100-200 ml water if needed
Pre-heat the oven to 180°C (fan)/200°C/gas mark 6.
Place one chopped onion and two cloves garlic in a large roasting tin.
Chop the aubergine, courgette, red pepper and peeled butternut squash into similar sized pieces - the smaller they are the quicker they'll cook - and place with the onion and garlic.
Pour over 2 tbsp olive oil and 1 tsp oregano and stir well to combine.
Place in the oven and roast for around 45 minutes stirring two or three times.
When the vegetables are soft pour over a 400g tin of chopped tomatoes and stir well.
Pour the amount of sauce you want blended into a blender, or use a handheld stick blender and blend. I usually leave half of the sauce unblended at this stage if I'm going to be eating it too as I prefer it this way.
Add water a little at a time if needed until you have a sauce-like consistency.
Store any un-used sauce in little pots or ice cube trays in the freezer.
This recipe appeared in The Guardian in September 2018.