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Vegan Pasta With Hidden Tomato and Veggie Pasta Sauce: The Best Recipe for Picky Eaters

Finding meals that appease even the most discerning palates can be a daunting task, especially when it comes to children or selective eaters. This vegan pasta dish, featuring a hidden tomato and veggie sauce, is a clever solution that seamlessly incorporates nutritious ingredients without sacrificing flavour. The result is a colourful and wholesome meal that is not only satisfying but also incredibly easy to prepare.

The Appeal of Hidden Veggies

When it comes to encouraging picky eaters to consume more vegetables, the age-old adage holds true: out of sight, out of mind. By blending a variety of vegetables into a smooth, flavourful sauce, you can pack in nutrients while keeping the texture and taste appealing. The key is to choose vegetables that complement the natural sweetness and acidity of tomatoes, creating a genuinely delicious sauce that even the fussiest of eaters will enjoy.

Ingredients

For the Pasta:

• 300g of your preferred pasta (whole grain, gluten-free, or legume-based)
• Water for boiling
• A pinch of salt

For the Hidden Tomato and Veggie Sauce:

• 1 tablespoon olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 carrot, chopped
• 1 red bell pepper, chopped
• 1 courgette (zucchini), chopped
• 150g fresh spinach
• 400g chopped canned tomatoes
• 1 teaspoon dried oregano
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• Fresh basil leaves for garnish (optional)

Instructions

1. Cook the Pasta:
   Bring a large pot of salted water to a boil. Add the pasta and cook according to the packet instructions until al dente. Once cooked, drain and set aside, reserving a splash of pasta water.

2. Prepare the Veggie Sauce:
   In a large saucepan, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Next, add the minced garlic, carrot, red bell pepper, and courgette. Cook for another 5–7 minutes, stirring occasionally until the vegetables are softened.

3. Add Spinach and Tomatoes:
   Stir in the fresh spinach and cook until wilted. Then, add the canned tomatoes, dried oregano, smoked paprika, salt, and pepper. Allow the mixture to simmer for about 10 minutes, letting the flavours meld together.

4. Blend the Sauce:
   Once the sauce is cooked, use an immersion blender or transfer the mixture to a countertop blender. Blend until smooth, then return to the pan and add a splash of reserved pasta water if the sauce needs to be thinned.

5. Combine:
   Toss the cooked pasta in the hidden sauce, ensuring every strand is coated evenly. If desired, you can reheat the dish gently on low heat for a few minutes.

6. Serve:
   Plate the pasta and top with fresh basil leaves for a touch of colour and flavour. This dish can be enjoyed straight away or packed for lunch the next day.

Tips for Success

• Mix and Match Veggies: Don’t hesitate to experiment with different vegetables based on availability or personal preference. Sweet potatoes, butternut squash, or kale can make excellent additions.

• Add Protein: To enhance the meal’s nutritional value, consider tossing in some cooked lentils, chickpeas, or vegan sausage, thereby increasing protein content without compromising the dish’s appeal.

• Serve with Style: Present the pasta with a sprinkle of vegan cheese or a drizzle of balsamic glaze for added flair that might entice picky eaters further.

Conclusion

This vegan pasta with hidden tomato and veggie sauce is a fantastic way to sneak in essential nutrients while pleasing even the fussiest of eaters. It’s simple to prepare, packed with flavour, and versatile enough to adapt to various tastes and dietary needs. So next time you’re in need of a meal that everyone will love, look no further than this deliciously deceiving pasta dish!