Hidden Veggie Pasta Sauce Using Frozen Vegetables

Hidden Veggie Pasta Sauce Using Frozen Vegetables is a versatile and cost-effective solution for creating delicious, nutritious easy meals. Whether you’re catering to picky eaters or simply looking for a budget-friendly way to add more vegetables to your diet, this recipe is a game-changer!

close up of hidden veggie sauce on a wooden spoon

Packed with a variety of vegetables which are totally interchangeable, this hidden veg pasta sauce is the perfect solution for picky eaters, budget-conscious individuals, and anyone looking to effortlessly incorporate more veggies into their diet.  It’s a nutritional upgrade to my simple tomato sauce which is also another healthy vegetable sauce to try.

Sneak in the goodness! The hidden vegetables in this pasta sauce are blended to perfection, making it a fantastic way to introduce veggies to picky eaters. I know that hiding veg for many isn’t a new concept and it was definitely a technique I began using when the girls were small. But thankfully now I don’t have to hide the veg as they now enjoy a good chunky pasta sauce like my SIMPLE ROASTED VEGGIE SAUCE RECIPE WITH TOMATO.

However, with this easy hidden vegetables recipe, I show you just how simple it is for the entire family to enjoy a flavourful and delicious pasta sauce using cost-effective frozen vegetables for an extra nutritious addition to your meals.

frozen vegetables and frozen onion with olive oil in a roasting tray

Frozen vegetables have several benefits and I always keep a bag or 2 available in my freezer. They are a convenient and practical shopping essential for many individuals and families. Here’s why:

Nutritional Value – Contrary to the misconception that fresh vegetables are always better, frozen vegetables can be just as nutritious as their fresh counterparts. The freezing process helps to preserve the vitamins and minerals in vegetables, ensuring that they retain their nutritional value over time.

Convenience – Frozen vegetables are a time-saving option, as they eliminate the need for washing, peeling, and chopping. They come pre-cut and ready to use, making meal preparation quicker and more efficient, especially on busy days.

Reduced Food Waste – Fresh vegetables have a limited shelf life and can spoil quickly. Frozen vegetables have a longer storage life, reducing the likelihood of food waste. You can use them as needed without the fear of them going bad.

Cost-Effective – Frozen vegetables are often more budget-friendly than fresh ones, making them an excellent option, particularly with all the price increases.

Versatility – Frozen vegetables are incredibly versatile and can be used in a wide range of dishes, including soups, stews, stir-fries, and casseroles. Their convenience and adaptability make them an absolute staple in my kitchen.

Preservation of Flavors – Frozen vegetables are often flash-frozen at their peak freshness, preserving their natural flavours. This can result in tasty and vibrant dishes, even when using ingredients that have been stored in the freezer.

ingredients for hidden veggie pasta sauce using frozen vegetables

Olive oil

Extra virgin Olive oil adds essential healthy fats to this sauce

Frozen vegetables

Budget-friendly but also retain their nutritional value.

They’re also a time-saving option, ensuring you always have a variety of veggies on hand without the risk of spoilage.

I use frozen chargrilled Mediterranean vegetables, Courgettes, Aubergines, Tomatoes and Peppers, but feel free to use different vegetables 

Onion

I use frozen onion for this sauce but you can always use a chopped red onion instead

Tinned Tomatoes

They are a brilliant source of the antioxidant lycopene, which has many health benefits as well as being a good source of vitamin C and K

A store cupboard staple

Balsamic vinegar

Balances the tartness of the tomatoes

Basil – Fresh or Frozen

I always have bags of chopped frozen herbs available

Adds a wonderful Italian flavour to this sauce

Salt and black pepper to taste

Parmesan cheese (optional)

Equipment Needed

Spatula / Mixing spoon

Baking Dish

Hand Blender

Creating this wholesome sauce is super simple and doesn’t require much time or effort. You will need a hand blender or food blender to blitz this sauce at the end.

Step 1

Start by preheating your oven to 200c / 180c fan

frozen vegetables and frozen onion with olive oil in a roasting tray

Step 2

In a large baking dish or roasting tray add your selection of different roast vegetables and onion. Drizzle them with a good glug of olive oil and season. mix everything well and pop them in the oven for 10 minutes to soften.

cooked frozen vegetables with tinned tomatoes and basil in a roasting dish

Step 3

Remove the dish from the Oven and add the tinned tomatoes and a little extra water from rinsing out the cans, the balsamic vinegar and the basil. Combine well and put the dish back into the oven for another 20-25 minutes.

Blitzed hidden veg sauce with the hand blender resting on the side

Step 4

Once everything is bubbling away remove from the oven and blend the mixture using a food processor or hand blender, creating a smooth and hidden veggie-packed base for your pasta sauce.

Step 6

Check the seasoning to your taste and add some fresh basil and parmesan served on your favourite pasta for a delicious meal.

Once prepared, store the sauce in an airtight container or portion it into freezer bags or a ziplock bag for future use. This allows you to have a convenient stash of hidden veggie goodness whenever you need it.

This sauce is also a great recipe for batch cooking.

Make a large batch by Doubling or trebling the recipe, using the convenient portion toggle in the recipe card below, and store it as suggested above. 

Simply defrost and heat through in the microwave or on the hob as and when you need it.

Can I use a slow cooker for this recipe?

Absolutely! For a fuss-free cooking experience, adapt this simple recipe to a slow cooker. Simply add all of the ingredients in the bowl of your slow cooker, set it on medium-low heat, and let the magic happen. This method is perfect for busy days when you want a flavorful pasta sauce with minimal effort.

hidden veg pasta sauce in the baking dish with a wooden spoon to the side

Serving Suggestions

This Hidden Veg Sauce is incredibly versatile, great for fussy eaters and is a great way to up the nutrition and flavour in a variety of dishes. Here are some serving suggestions that make the most of this flavorful sauce:

Classic Pasta Dish – Toss the sauce with your favorite pasta, whether it’s traditional spaghetti, whole-grain, or a gluten-free alternative. Top with freshly grated Parmesan cheese and an extra sprinkle of herbs or Italian seasoning for a classic and satisfying pasta dish.

Vegetarian Lasagna – Layer the sauce between sheets of lasagna, ricotta or cottage cheese, and spinach for a hearty and nutritious vegetarian lasagna. Bake until bubbly and golden for a delicious twist on a classic comfort dish.

Stuffed Peppers – Use the sauce as a filling for stuffed bell peppers. Mix it with cooked quinoa or rice, black beans, and cheese, then bake until the peppers are tender. It’s a flavorful and veggie-packed alternative to traditional stuffed peppers.

Pizza Sauce – Spread the sauce on your pizza base or flatbreads as a healthier sugar-free alternative to traditional pizza sauce. Top with more vegetables, lean proteins, and a sprinkle of mozzarella for a tasty homemade pizza.

Grilled Skewers – Brush the sauce onto skewered protein and vegetable skewers, like chicken, cherry tomatoes, mushrooms, and peppers before grilling. The sauce adds a burst of flavour, making it a perfect side dish or appetiser.

Dipping Sauce – Serve the sauce as a delicious dipping sauce for crusty bread, breadsticks, or even as a dip for raw vegetable sticks. It’s a tasty and healthy alternative to traditional dips.

Feel free to get creative and adapt these serving suggestions to your personal preferences and dietary needs. The versatility of this hidden veggie pasta sauce is endless!

Diabetes Note

This rich healthy Pasta Sauce Using Frozen Vegetables is a flavourful and diabetes-friendly option. Crafted with low glycemic index ingredients, the sauce supports blood sugar control. Its high fibre content will aid in slowing down the digestion of the carbs.

This homemade sauce is packed with nutrient-rich vegetables, offering essential vitamins and minerals without added sugars or preservatives. With no carb-counting requirements and versatile pairing options, it becomes a wholesome addition to a diabetes-conscious meal.

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Hidden Veggie Pasta Sauce Using Frozen Vegetables

Hidden Veggie Pasta Sauce Using Frozen Vegetables

Recipe by Michelle

Transform meals with this Hidden Veggie Pasta Sauce: rich, flavourful, and diabetes-friendly. A versatile addition for every dish!

Course: SaucesCuisine: BritishDifficulty: Very Easy
5.0 from 1 vote
Servings

4

servings
Prep time

30

minutes
Cooking time

40

minutes
Total time

0

minutes
Cook Mode

Keep the screen of your device on

Ingredients

  • 500 g 500 frozen vegetables

  • 50 g 50 frozen chopped onion

  • 1 glug 1 olive oil

  • 2 tins 2 chopped tomatoes

  • 1 tbsp 1 balsamic vinegar

  • 2 tbsp 2 chopped basil

Directions

  • Start by preheating your oven to 200c / 180c fan
  • In a large baking dish or roasting tray add your selection of different roast vegetables and onion. Drizzle them with a good glug of olive oil and season. mix everything well and pop them in the oven for 10 minutes to soften.
  • Remove the dish from the oven and add the tinned tomatoes and a little extra water from rinsing out the cans, the balsamic vinegar and the basil. Combine well and put the dish back into the oven for another 20-25 minutes.
  • Once everything is bubbling away remove from the oven and blend the mixture using a food processor or hand blender, creating a smooth and hidden veggie-packed base for your pasta sauce.
  • Check the seasoning to your taste.

Equipment

Tips and Notes

  • Diabetes Note – This homemade sauce is packed with nutrient-rich vegetables, offering essential vitamins and minerals without added sugars or preservatives. With no carb-counting requirements and versatile pairing options, it becomes a wholesome addition to a diabetes-conscious meal.

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Michelle Rorke avatar

AUTHOR

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