This delicious Veggie Pasta Sauce is made with six vibrant vegetables and blended smooth with raw cashews to make a flavorful healthy vegetable pasta loaded with incredible nutrients! It is perfect for sneaking vegetables into meals for any picky eaters! No one would ever guess this creamy pasta sauce is loaded with a hearty serving of vegetables! (This recipe is dairy-free, gluten-free, and vegan)
For more yummy recipes with hidden vegetables check out my Cashew Cream Veggie Pasta, Sweet Potato Brownies, and Green Veggie Pasta Sauce next!
Any chance I get, I love to sneak vegetables and superfoods into a meal. I have an entire cookbook where I share how to sneak the superfood sea moss into tons of healthy plant-based dishes. Throughout my site are endless recipes where vegetables are the star, such as my Orange Baked Cauliflower Wings, Sweet Potato Bread, or Superfood Salad.
This particular creamy veggie pasta sauce is one I have been enjoying for years! It is so easy to whip up. All you do is roast the vegetables, blend them until smooth with raw soaked cashews, and season the sauce to taste! Making homemade veggie pasta sauce has never been easier!
Reasons You’ll Love This Vegetable Pasta Sauce
- It is easy to make. Roast the veggies, blend, and season. Pour over your favorite pasta noodles and enjoy!
- Made with simple, clean ingredients. No filler, no preservatives, no msg, no added sugars. Just clean ingredients you know and can pronounce.
- Perfect for kids or picky eaters. A great way to sneak veggies into a meal!
- Packed with nutrients. High in antioxidants, fiber, potassium, vitamins C, B, and E, and calcium from the carrots, zucchini, tomatoes, and peppers used!
- It’s creamy without using any cream! Completely luscious and dairy-free
Ingredients
- Tomatoes: Roma tomatoes are the best to use when making sauce.
- Zucchini: Use a large yellow or zucchini
- Onion: Use a sweet onion or yellow onion for the best flavor.
- Carrots: You’ll need two large carrots. Use any color carrot you prefer.
- Garlic: This recipe calls for a whole head of garlic. Slice the top off of the garlic bulb, drizzle olive oil on top, and cover with foil for roasting.
- Red Bell Pepper: Use a large red bell pepper and chop it into large chunks for roasting. The roasted bell pepper adds a delicious flavor to the pasta sauce.
- Spices and Fresh Herbs: You’ll need sea salt, black pepper, dried oregano, red pepper flakes, and fresh basil.
- Broth: Use whichever broth you prefer. Vegetable Broth or Chicken Broth works well. (Use vegetable broth to keep this recipe vegan/vegetarian)
- Raw Cashews: The cashews need to be soaked in boiled water for at least 15 minutes. Drain the cashews before using and add them to the blender when making the pasta sauce.
How To Make This Hidden Veggie Pasta Sauce
Making this vegetable pasta sauce is super easy and really only requires about ten minutes of hands-on time! Here’s what you’ll do:
- ROAST THE VEGGIES. Roast the vegetables in a preheated oven at 400°F for 40-45 minutes.
- SOAK THE CASHEWS. While the vegetables are roasting in the oven, let the cashews soak in boiled water for at least 15 minutes.
- BLEND TO MAKE THE VEGGIE SAUCE. Add the roasted veggies, garlic, and cashews (drained) to a heat-safe blender. Pour in the broth, add the spices, and blend until smooth.
- USE THE SAUCE AS DESIRED. Add the sauce to your favorite noodles and enjoy! If you need to warm the sauce, transfer it to a large saucepan over low to medium heat and simmer until warmed through.
Recipe Tips and Variations
- MAKE IT CHEESY. For a yummy vegetarian pasta sauce, stir half of a cup of parmesan cheese into your veggie pasta sauce. It will add a cheesy, nutty flavor that pairs perfectly with the sauce. You can also use nutritional yeast to keep this recipe vegan. Add about 2-3 tablespoons of nutritional yeast.
- MAKE IT NUT-FREE. Add a half cup of canned full-fat coconut milk instead of cashews to make the sauce creamy but nut-free.
- MAKE IT SPICY. For a tasty, spicy veggie sauce, add red crushed pepper flakes and a pinch of cayenne pepper. You can even roast a couple of jalapeños and blend them into the sauce.
- TRY DIFFERENT VEGGIES. You can add eggplant, pumpkin, or butternut squash to the roasted vegetables for making the sauce. Both are tasty additions and will help make the sauce extra creamy.
- ADJUST THE CONSISTENCY OF YOUR SAUCE. If you use a regular high-speed blender, you can make the sauce super smooth versus using an immersion blender, the sauce may be a bit chunkier. Blend the sauce to your desired consistency. Feel free to add more broth while blending to make the sauce thinner.
FAQS
Can I Omit The Cashews?
Yes, you can leave out the cashews. The cashews help to make the sauce super creamy. If you leave out the cashews, the sauce will be just as good. You can also add full-fat coconut milk to make the pasta sauce creamy and nut-free.
What Veggies Can I Add To My Pasta?
You can add cooked broccoli, mushrooms, asparagus, peppers, peas, spinach, and kale to your pasta to make it an even more filling and nutritious meal!
Ways To Use This Hidden Veggie Pasta Sauce
Use this vegetable sauce in replace of store-bought pasta sauce. Of course, it is great in pasta, but it can be used in many ways!
- Add your favorite pasta, zucchini noodles, or gnocchi. Add meat, tofu, or alternative meat to your dish. You can even more vegetables like broccoli, cauliflower, mushrooms, or peppers to your pasta for a super filling dish.
- Simmer chickpeas into the sauce to make a creamy chickpea dish.
- Use the sauce as a base to make pizza.
- Layer the sauce into lasagna.
- Add on top of your meatballs, whether they are vegan meatballs, chicken meatballs, or beef meatballs.
- Pour on top of crispy chicken breast with parmesan cheese for a quick chicken parm!
Storage and Rewarming
- STORE: Once the veggie pasta sauce has cooled completely, transfer it into an airtight container or mason jar and store it in the fridge for up to 3 days.
- FREEZE: Let the sauce cool completely, then transfer it into a freezer-safe container or Ziploc bag. Freeze for up to 3 months. When ready to use, let it thaw in the refrigerator overnight first.
- REWARM: Pour the veggie sauce into a saucepan and heat over medium-low heat or warm in the microwave until heated through.
Healthy Veggie Pasta Sauce (Vegan)
This delicious Veggie Pasta Sauce is made with six vibrant vegetables and blended smooth with raw cashews to make a flavorful healthy vegetable pasta loaded with incredible nutrients! It is perfect for sneaking vegetables into meals for any picky eaters! No one would ever guess this creamy pasta sauce is loaded with a hearty serving of vegetables! (This recipe is dairy-free, gluten-free, and vegan)
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Servings: 6
Calories: 261kcal
Ingredients
- 5 Ripe Roma Tomatoes, cut in half about 1 pound
- 1 Large Zucchini cut into large chunks
- 1 Sweet or Yellow Onion cut into large chunks
- 2 Large Carrots cut into large chunks
- 1 Garlic bulb, top sliced off
- 1 Large Red Bell Pepper cut into large chunks
- 2 tablespoons Avocado Oil or cooking oil of choice
- 1/4 teaspoon Sea Salt, or to taste
- 1/4 teaspoon Black Pepper, or to taste
- 1.5 cup Vegetable Broth or broth of choice
- 1 cup Raw Cashews, soaked
Spices and Fresh Herbs For The Veggie Sauce
- 1.5 teaspoon Sea Salt, or to taste
- 1/2 teaspoon Black Pepper, or to taste
- 1 teaspoon Dried Oregano
- 1/2 teaspoon Cayenne Pepper, optional
- 1/4 teaspoon Red Crushed Pepper Flakes, optional
- 1/4 cup Fresh Basil, packed
Optional Add-ins
- 1/2 cup Parmesan Cheese
- 1/4 cup Nutritional Yeast (for vegan cheese option)
- 1/2 cup Canned Full Fat Coconut Milk to use instead of cashews
Instructions
Roast The Vegetables
- Preheat the oven to 400°F. Line a large baking sheet with parchment paper and set it aside.
- Chop the vegetables into large chunks. Add them to a parchment-lined baking dish and drizzle with olive oil, salt, and pepper. Cut the top off the garlic, drizzle with olive oil, wrap it in foil, and add it to the baking sheet with the vegetables.
- Roast the vegetables in the oven for 40-45 minutes.
Soak The Cashews
- In a saucepan over medium-high heat. Add 2 cups of water (or enough water to cover the cashews).
- Bring the water to a boil. Then, pour in the raw cashews. Remove the saucepan from the heat and let the cashews soak for at least 15 minutes (up to 1 hour).
Make The Veggie Pasta Sauce
- Once the vegetables are fully roasted and cool enough to handle add all of them to a blender. Squeeze out the garlic cloves and discard the skin. Drain the soaked cashews and add them to the blender. Pour in the broth, add the spices and basil, and blend until smooth.
- USE THE SAUCE AS DESIRED. Add the sauce to your favorite pasta shape and enjoy! If you need to warm the sauce, transfer it to a large saucepan over low to medium heat and simmer until warmed through.
Video
Notes
Recipe Tips and Customizations
-
- MAKE IT CHEESY. For a yummy vegetarian pasta sauce, stir half of a cup of parmesan cheese into your veggie pasta sauce. It will add a cheesy, nutty flavor that pairs perfectly with the sauce. You can also use nutritional yeast to keep this recipe vegan. Add about 2-3 tablespoons of nutritional yeast.
-
- MAKE IT NUT-FREE. Add a half cup of canned full-fat coconut milk instead of cashews to make the sauce creamy but nut-free.
-
- MAKE IT SPICY. For a tasty, spicy veggie sauce, add red crushed pepper flakes and a pinch of cayenne pepper. You can even roast a couple of jalapeños and blend them into the sauce.
-
- TRY DIFFERENT VEGGIES. You can add eggplant, pumpkin, or butternut squash to the roasted vegetables for making the sauce. Both are tasty additions and will help make the sauce extra creamy.
-
- ADJUST THE CONSISTENCY OF YOUR SAUCE. If you use a regular high-speed blender, you can make the sauce super smooth versus using an immersion blender, the sauce may be a bit chunkier. Blend the sauce to your desired consistency. Feel free to add more broth while blending to make the sauce thinner.
Nutrition
Serving: 1g | Calories: 261kcal | Carbohydrates: 20.4g | Protein: 8.2g | Fat: 17.4g | Saturated Fat: 2.7g | Sodium: 281mg | Potassium: 520mg | Fiber: 3.9g | Sugar: 8.3g | Calcium: 56mg | Iron: 3mg
I Hope You Enjoy This Veggie Pasta Sauce Recipe!
If you try the recipe, don’t forget to rate the recipe and let me know what you think in the comments. Leave a quick review & star rating ★ below! Take pictures, tag #goodfoodbaddie, and share them with me on Instagram, Facebook, and Pinterest! I love seeing my recipes come to life in your kitchen.
What can you use instead of coconut milk? My son has a nut and coconut allergy
I have only made this sauce with cashews or coconut milk. You can skip the creamy addition all together and just add nutritional yeast for a cheesy flavor. Maybe add 1 more zucchini to help make the sauce a creamy texture without needed the nuts/coconut.
One of the best, delicious and easiest vegan recipe. I loved and kept the sauce frozen and reused it again. Tasted even better!
I am so happy to hear it and glad you liked the recipe! 🙂 Thanks for leaving a review!