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Healthy Veggie Pasta Sauce (Vegan)

by Capri Lilly

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 Cauliflower Tots next!

veggie pasta sauce coating penne noodles in a large stainless steel pan

Any and every 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 tomato sauce has never been easier!

veggie pasta sauce coating penne noodles in a large stainless steel pan

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, vitamin C, B, and E, and calcium from the carrots, zucchini, tomatoes, and peppers used!

Ingredients To Make This Easy Blended Vegetable Pasta Sauce

  • 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.
tomatoes zucchini carrots red peppers and onions on a baking dish fully roasted
Fully Roasted Vegetables To Make Veggie Pasta Sauce

How To Hide Veggies In 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. Start by chopping the vegetables into large chunks and adding them to a parchment-lined baking dish and drizzle with olive oil, salt, and pepper. 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, prepare the cashews. Add water to a small saucepan over medium-high heat. Bring the water to a boil, then add the cashews to the boiled water. Remove the saucepan from the heat and let the cashews soak for at least 15 minutes.

BLEND TO MAKE THE VEGGIE 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 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.

veggies to add to pasta sauce
vegetable pasta sauce made in a blender shown overhead in the blender after blending
Homemade Hidden Veggie Pasta Sauce Made In The Blender

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.
veggie pasta sauce coating penne noodles in a large stainless steel pan with a wooden spoon in the pot

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!

What Is The Proper Ratio Of Tomatoes To Other Veggies In Pasta Sauce?

For vegetable pasta sauce the base is Roma tomatoes and roasted garlic, with the addition of zucchini, carrots, red bell pepper, and onion. You’ll need about a pound of tomatoes, and about a quarter pound of zucchini, carrots, red bell pepper, and onion. There is no wrong way to make a tomato vegetable pasta sauce. Add as many vegetables as you’d like.

hidden veggie pasta on a white plate with a silver spoon

Ways To Use This Hidden Veggie Pasta Sauce

Use this vegetable sauce in replace of jarred 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.
veggie pasta sauce coating penne noodles in a large stainless steel pan

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.

veggie pasta sauce coating penne noodles in a large stainless steel pan

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)
5 from 2 votes
Print Pin Rate
Course: Dinner, Sauce or Marinade
Cuisine: American, Gluten-Free, Vegan
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Servings: 6
Calories: 261kcal
Author: Capri Lilly

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.

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.
 
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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

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