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“Sneak In The Veggies” Incredible Pasta Sauce

Pastas and Pizzas Purees and Sauces
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I cannot believe I haven't shared my favourite tomato pasta sauce recipe until now. Just like the vegetable soup recipe I shared last week, I make this pasta sauce recipe so often for my niece, that I forget to post it! I was actually prompted to post this by one of my favourite readers, Eric, who wrote to me for some advice about how to sneak more vegetables into his son, Tony's diet. Tony was diagnosed with cancer at the age of 5, and at age of 10, has undergone almost 30 rounds of chemotherapy and radiation. Becauese of these procedures, Tony is extremely sensitive to certain flavours and doesn't eat a lot of vegetables.

I had the pleasure of speaking to Eric on the phone, in order to learn more about his lovely family. I was thrilled to learn that they had just purchased a Vitamix which made my job a whole lot easier! I say this, because pureeing sauces, soups, smoothies, and batters are some of the quickest, easiest ways to sneak veggies into "greenphobic" children and adults. Really, Tony is no different than any child his age. Most children enjoy eating pizza, pasta, and sweet treats. So, I always start sneaking veggies into children by including vegetables into the foods that they enjoy eating the most. I don't know about you, but I don't know many children who don't enjoy pizza and pasta! So this pasta sauce is a fantastic option because it is loaded with hidden vegetables and tastes absolutely delicious! Furthermore, it doubles as a fantastic pizza sauce. Try it on a homemade pizza base! 

I actually took inspiration for this sauce from Sandra's tomato soup. I swear I could drench anything I ate in that soup! After enjoying this soup more than a handful of times, I thought to myself,  why not make a sauce out of it and fill it with vegetables? So, this fabulous homemade vegan tomato pasta pizza sauce was the result. My little niece, Alexandra, gobbles this up and asks for more. I promise, your kids will too. You can't tell for a moment it is packed with vegetables! 

This recipe yields about 10 cups of pasta/pizza sauce. You could always halve this recipe if you don't have need for so much sauce. But this freezes really well, and I always like to have some on hand in the freezer for those quick last minute meals! Cook up some pasta (I freeeze that too) and you have a quick, easy, nutritious "seemingly fun" meal the whole family can enjoy.

Tony, this one's for you!  

“Sneak In The Veggies” Incredible Pasta Sauce

  • 8 medium ripe tomatoes seeded and cut into quarters
  • 1 large sweet red pepper cut into large chunks
  • 2 15 oz can organic diced tomatoes including the juice
  • 2 cups organic yellow/brown onion (about 2 medium)
  • 2 cups vegetable stock / broth (I use Massel vegetable stock cubes)
  • 1 cup shredded carrot or carrot pulp leftover from juicing
  • 1 cup shredded broccoli stalks / broccoli slaw
  • 1 cup shredded zucchini
  • 1 cup firmly packed fresh basil leaves
  • ½ cup sundried tomatoes
  • ¼ cup cold pressed extra virgin olive oil
  • 1 Tbsp finely chopped fresh garlic
  • 1 ½ tsp Celtic sea salt
  1. Preheat oven to 200 / 400 degrees
  2. Toss the sweet pepper and tomato with the ¼ cup olive oil and tsp of salt.
  3. Spread in a single layer on a baking sheet and roast for about an hour.
  4. Give them a good toss a couple of times during the cooking time to get an even roast.
  5. In a large pot sauté the onions, garlic in a couple of tablespoons of olive oil and a ½ tsp of sea salt for about 10 minutes until just translucent.
  6. Add in the carrots, broccoli and zucchini and sauté for a further 5-10 minutes.
  7. Add in the tinned tomatoes, roasted tomatoes and peppers and their juices, the vegetable broth, fresh basil, and sundried tomatoes and bring to the boil.
  8. Reduce to a simmer for about 20-30 minutes until the flavours have had time to infuse.
  9. Allow to cool.
  10. Then puree in batches in your high speed blender (I use a Vitamix) until smooth.
  11. Enjoy over pasta or vegetables. YUMMO!
  12. Makes 10 cups of tomato sauce.

Tip: don’t waste those broccoli stalks

Have you ever been asked the question “Do you eat the heads of the broccoli or the stalks”? My answer – both! Most people prefer the heads. But the stalks are really tasty and useful too. If a recipe calls for only the heads of the broccoli don’t throw away the precious stalks! They are loaded with nutrients and really tasty. My favourite way to use the stalks is to grate or julienne the stalks to make broccoli slaw. Toss with some olive oil, lemon juice, salt and garlic and you have a quick raw salad that is bursting with green power!

Sounds delicious! I was wondering how long you think this will keep in the refrigerator, and also if you’ve had any luck freezing it? Would be awesome to make a big batch and keep it on hand for whenever you need it!


Hey Kele
This will keep in the fridge for about 5 days.
But it freezes very well.
I always freeze it in portion sizes for quick dinner options! ENJOY :)

This one is a real winner. Not only delicious but is brilliant for my now suddenly selective toddler eater!!!!


Wonderfu!!!! I am so glad it is helpful!
Yes! GREAT for toddlers!

As a mum, I really appreciate you posting recipes that “sneak in the veggies” thanks so much for making the hard work much easier


You are welcome!
This sauce is a WINNER!
Your kids will never know this is packed with veggies :)

Made this tonight so i can have pasta sauce this week and froze some for later in the month. I tasted it and it was AMAZING. I’m telling everyone about this blog the recipe’s our so simple to prepare and make, Yet when i try them it taste like i spent my entire day slaving away at a stove to have something taste so grand. So far 9 of your recipes have been added to my recipe box of favorites. Keep sharing all these joyous wonderful recipes!    -Kristina


Oh. thankyou Kristina.
Your lovely supportive words really made my day. I really love this recipe….and YES! These recipes are super easy and really tasty. I think so….and it is nice somebody else does too!
People like you are why I keep writing this blog and sharing these recipes.
Thankyou for making this all worthwhile :)

Wow I love that! This is also one of a best food for my family and friends ! Wow your site is really full of delicious foods. Hope you will continue posting many nutritious recipes. How can we make sure that pasta it will not easily spoiled?


You can freeze it in portions in a sealed container for a few months. It will keep in the fridge for about 5 days.

I’m so happy that I found your site. (which I found from the links on the site!) I work with people who have cancer or have special food needs, and your site is the perfect place to send clients… as well as feed my family! can’t wait to use this pasta sauce recipe!


Thanks Leah! Welcome :)
It is great to be connected.
Check out the anti-cancer smoothies I developed for the Thrive Alive Foundation in Canada. They are yummy!

This sauce is fantastic. I used it to make your vegan lasagne (which was incredible) and then I used the rest for pizza. It is so rich and full of flavor.


Thankyou. I LOVE this sauce too.
It is SO delicious and incredibly versatile.
It is fantastic over steamed potatoes or as a sauce over grains too. YUMMO!

Since I can’t really tolerate tomatoes my entire tomato free pasta sauce recipe is ‘sneaking in the veggies’.  In addition to some of the veggies listed above you could also try sweet potatoes and pureed pumpkin.  Canned beets work well too, just don’t cook too long because they turn brown when over cooked (not sure how this would affect real tomato sauce; since they provide the red color in mine the whole sauce goes brown).


Thanks for sharing all of your suggestions Jason.

We made this sauce to use on the vegan lasagne recipe and it was really tasty.


Thankyou. Yes, this sauce is FANTASTIC in that vegan lasagne. I am so glad you enjoyed it. Thanks for taking the time to comment.

anxious to make for the vegan lasagne recipe! was wondering if i can just skip the zucchini (me n zucc don’t mix well) or should i replace with more of the other veggies? ty!! LOVE your recipes!!!!


Thanks Carol.
This tastes exactly the same without the zucchini. So, just leave it out. Enjoy :)


Steph - this really is delicious!
AND SOOOO easy…...Enjoy!

Have you tried canning this? Looks delicious - can’t wait to try!


You know, I haven’t tried canning this. I always freeze the leftovers and it always disappears so quickly. But I don’t see any reason why you couldn’t…
If you try it please let me know. I would love to hear how it holds up.
Thanks for the suggestion.

Nice assortment of vegetables!  At the end,  after it is all pureed, I would also recommend putting in some lemon juice.


Great idea. Lemon juice just makes everything better doesn’t it. Lifts the flavours and gives it a zing :)

This was so good!!! My toddler was hesitant to try it but he loved it!!  Thank you!


Awesome! So glad it was a hit.

Hi!  This sounds amazing. Especially for my no veggie little man!  Wondering how many servings of veggies you would work out to be in a cup of this sauce?  Also wondering why not purée everything raw and save all the cutting and grating time and the simmer the sauce for a couple hours?


Thanks for your feedback Chelsey. I’m not exactly sure how many servings are in each cup of sauce. Sorry. You absolutely could puree everything raw and then simmer. I only prescribe grated and chopped to get a uniform measurement for people to keep the recipe consistent, as well as accounting for people using conventional blenders. Enjoy!

Question, the first instruction is to preheat to 200 /400 degrees.  That is a pretty big range, I’m not sure what to do with this.


So sorry for the confusion Liz. 400 degrees F and 200 degrees C.

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