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If you’re hoping to incorporate more healthy meals and nutrients in your diet, and/or have kids or someone in the family that hates eating their vegetables, this is the recipe for you! You would never know how many veggies are loaded into this smooth, rich, homemade pasta sauce. So far, everyone I’ve served this pasta to has absolutely loved it and were totally shocked when they found out what it was made of.
Below is a step-by-step guide to making this healthy pasta sauce, with a full recipe summary and measurements at the bottom of the page.
Let’s talk about the ingredients and their benefits:
- Onion: White or yellow onions will work best for this recipe. I typically use sweet yellow because I enjoy their milder flavor. Onions are rich in antioxidants and other compounds that help to fight against disease and cancer.
- Bell pepper: Some major health benefits of bell peppers are their high concentration of vitamins and nutrients such as Vitamins A, C, B6, K, and E, and potassium and fiber.
- Garlic: Rich in organosulfur compounds and flavonoids, like quercetin that have strong anti-inflammatory, anticancer, and also antimicrobial effects. Garlic enhances the immune system and have been shown to reduce risk of prostate and gastric cancers.
- Mushrooms: I typically use Baby Bellas when cooking with mushrooms, but any kind should be fine. Mushrooms are another fantastic source of vitamins, protein and antioxidants and help boost your immune system.
- Zucchini: Generally, all squash varieties are rich in Vitamin B6, C, and beta-carotene, as well as other antioxidants that promote health. They are also a great source of magnesium, calcium, and iron.
- Spinach: This leafy green is high in antioxidants and helps manage blood pressure. Fun fact: spinach is actually one of the vegetables that is more nutritious after being cooked.
- Artichoke: Artichokes are another great source of antioxidants, particularly Vitamin C and K. They are also high in fiber and potassium and help lower cholesterol, improve blood sugar, and decrease risk of disease.
- Tomatoes: Tomatoes are a fantastic source of nutrients and contribute to a reduced risk of cancer and heart disease by lowering cholesterol and boosting the immune system.
- Olive oil: There seems to be a lot of controversy regarding the health benefits of certain vegetable oils. Here’s my take: While some certainly contain healthier fats than others, too much oil is bad for our health, regardless of what type. Since oil is basically concentrated fat, it can be very easy to overconsume, which can lead to excess body fat and increased health issues. Nuts and seeds are the best way to achieve a healthy fat intake without consuming too many calories. With that being said, I do think olive oil is essential for achieving the best flavor possible for this sauce, so I tried to keep the amount as small as I could. Feel free to omit it if you would prefer to reduce your intake!
- Italian seasoning, crushed red pepper flakes, salt & pepper: In addition to the amazing flavor they bring, there are added benefits when it comes to including spices in your meals. According to NutritonFacts.org, spices offer a wide range of benefits and are known to improve health issues such as cancer, arthritis, Alzheimer’s disease, and they can even be mood boosters! Therefore, it’s important to include at least a small amount of herbs and spices in your daily diet.
Pro tip: I always try to buy any produce and herbs I need from the local farmer’s market because the quality of flavor makes a huge difference! Plus I love to support my community and the environment, and you can’t beat the piece of mind of knowing exactly where your food comes from. I encourage you to check out your local farms (if you haven’t already) and see what they have to offer!
Step 1:
Gather your ingredients and start chopping! Don’t worry about perfection here, since everything will eventually go in the blender. Keep the onions, peppers, and garlic separate since they will be added first.
Step 2:
Heat a large pot over medium heat. Add olive oil, then add onions, peppers and garlic. Sauté for about 3 minutes, stirring frequently to make sure the garlic doesn’t burn.
Step 3:
Add mushrooms, zucchini, tomato, and seasonings. Sauté another 10 minutes, stirring occasionally.
Step 4:
Add canned tomatoes, artichoke hearts, and spinach and cook for another 5 minutes, or until the spinach has wilted and lost it’s color.
Note: Cooking the bright green color out of the spinach before blending it will keep your sauce from turning a very unappetizing color. After all, we are trying to keep those veggies hidden!
Step 5:
Transfer all contents of the pot to a high-speed blender and blend until it reaches a smooth consistency. (More information at the bottom of this post for alternative blending methods.)
Step 6:
Pour sauce back into the pot. Set the heat to low and simmer 30 minutes, stirring occasionally.
After 30 minutes, you should be left with a rich, flavorful sauce that’s ready to be tossed with your favorite pasta noodles. This recipe makes 2.5 quarts of sauce, which is enough for 2-3 lbs. of dry pasta, depending on how saucy you like it. If you’re not making that much pasta, just store it in a separate container and use as needed. The sauce will stay good in the fridge for up to 7 days or you can freeze it to enjoy in the future. If you do try this recipe and enjoy it, share it with a friend and comment down below. I always love to hear your feedback!
Don’t own a high-speed blender?
No worries! You can always use a standard blender or immersion blender instead. You will just need to strain the sauce through a sieve when transferring it back to the pot to avoid leaving behind stringy bits from the tomato skin and tough, outer layers of the artichoke hearts. I do highly recommend investing in a high-speed blender if you have the ability to do so because there’s just no comparison to the smooth, creamy consistency you can achieve when making sauces, smoothies, soups, etc. Here’s a link to the one I have been using for years: Vitamix High-Speed Blender
Hidden Veggie Pasta
Equipment
- 1 High-speed blender *see notes
Ingredients
- 2 tbsp olive oil
- 1 onion chopped
- 1 green bell pepper chopped
- 8 cloves garlic minced
- 4 oz. mushrooms sliced
- 1 medium tomato chopped
- 1 small zucchini chopped
- 1 14 oz. can artichoke hearts drained
- 2 28 oz. cans San Marzano tomatoes whole or crushed, either is fine
- 5 oz. spinach
- 1 tbsp Italian seasoning
- 2 tsp salt
- 1/2 tsp pepper
- 1/2 tsp crushed red pepper flakes optional
Instructions
- Heat a large pot over medium heat. Add olive oil, then add onions, peppers, and garlic.
- Sauté for 3 minutes, stirring frequently to make sure garlic doesn't burn.
- Add mushrooms, tomato, zucchini, and seasonings. Sauté another 10 minutes, stirring occasionally.
- Add canned tomatoes, artichoke hearts, and spinach and cook for another 5 minutes, or until the spinach has wilted and lost it's color.
- Transfer everything from the pot to a high-speed blender and blend until it reaches a smooth consistency.
- Pour the sauce back into the pot. Turn heat to low and simmer 30 minutes.
- Serve with your favorite pasta noodles.
