If, like me, you’re craving a bit of extra goodness for your family this January, then you really need to try this hidden veggie pasta sauce. Pasta is an all-time favourite in our house – it’s quick, easy, and always a winner – but I’m always trying to find ways to sneak in a bit more nutrition.
And you know I love a hidden veggie recipe
This Hidden Veggie Pasta Sauce has officially become a firm family favourite. It’s packed with goodness, high in fibre and nutrients, and best of all… it even passes the test of my fussiest veggie eater (which is saying something!).
I always keep a batch in the freezer because it’s just so handy for busy days. You can serve it simply with pasta, or bulk it out with fish, chicken, meat, tofu, or a fresh salad on the side.
Why You’ll Love This Hidden Veggie Pasta Sauce
- 5 different vegetables, all blended and hidden
- Naturally rich in fibre and nutrients
- Kid-approved (even for veggie skeptics!)
- Freezer-friendly – perfect for meal prep
- Quick and easy for busy weeknights
This is one of those recipes that just works for family life – quick, nourishing, and completely stress-free. Knowing my kids are getting extra veggies without even realising feels like a little parenting win every time.
If you try this Hidden Veggie Pasta Sauce, I’d love to hear what you think. Don’t forget to save it, share it, and let me know if it passes the fussy eater test in your house too . Tag @littleloucooks if you make it!
And if you’re looking for more pasta inspiration, why not try my easy one-pot Creamy Chicken & Leek Pasta Bake – another family favourite.
Hidden Veggie Pasta Sauce
Equipment
Ingredients
- 250 g ripe cherry tomatoes
- 250 g carrots peeled, diced
- 250 g sweet potato peeled, diced
- 2 red peppers diced
- 2 red onion diced
- 1 pack of feta 200g
- 1 bulb of garlic cut the top to expose the cloves
- 1 tbsp dried herbs or oregano
- 1 tbsp paprika
- A good pinch salt and pepper
- 2 tbsp oil – to coat the veggies
Instructions
- Preheat the oven 180ºc fan.
- Chop and add all the ingredients to a large oven dish or deep roasting tin.
- Put the garlic into a foil parcel with a drizzle of oil, add that in the dish too.
- Cover tightly with a sheet of foil.
- Roast in the oven for 40-50 minutes until everything is nice and soft, check that the garlic is cooked – if it’s still hard put the parcel back in the oven for a further few minutes.
- Pour everything into a blender and squeeze in the roasted garlic cloves. Blend until nice and smooth.
- Airfryer: 180ºc Cook everything in the air fryer basket for about 20 minutes, check it and give it a shake half way through. As above, the garlic might take longer.
- Add to pasta – cook the pasta to your liking pour over the warm sauce, stir to coat, serve up with a sprinkle of parmesan and chopped parsley (optional).
- Freeze the extra: this will keep really well for 3 months in the freezer. Defrost overnight in a container in the fridge or defrost right away in the microwave for a quick dinner.
