Healthy & Special Diets > Recipes for Specific Life Stages > Toddler-Friendly Recipes > Hiding Vegetables in Toddler Meals

Sneaky Veggie Pasta Sauce

This pasta sauce is packed with hidden vegetables, making it a healthy and delicious way to get your toddler to eat their veggies. The sweetness of the roasted vegetables makes it palatable for picky eaters.

Prep Time
15 minutes
Cook Time
45 minutes
Servings
6
Ingredients
  • 500 g Tomatoes
  • 2 medium Carrot
  • 1 medium Zucchini
  • 1 medium Red bell pepper
  • 1 medium Onion
  • 2 cloves Garlic
  • 2 tbsp Olive oil
  • 1/2 tsp Dried oregano
  • 1/2 tsp Dried basil
  • 1/4 tsp Salt
  • 1/8 tsp Pepper
  • 2 tbsp Tomato paste

Roasting the Vegetables

Preheat your oven to 200°C (400°F). Chop the tomatoes, carrot, zucchini, red bell pepper, and onion into roughly equal-sized pieces. Mince the garlic. Toss all the vegetables with olive oil, oregano, basil, salt, and pepper on a baking sheet. Roast for 30-40 minutes, or until the vegetables are soft and slightly caramelized.

Blending the Sauce

Let the roasted vegetables cool slightly. Transfer them to a blender or food processor. Add the tomato paste. Blend until smooth. If the sauce is too thick, add a little water to reach your desired consistency.

Simmering the Sauce

Pour the blended sauce into a saucepan. Simmer over low heat for 10-15 minutes to allow the flavors to meld together.

Serving Suggestions

Serve the pasta sauce over your toddler's favorite pasta shape. You can also add cooked ground meat, lentils, or beans for extra protein. Sprinkle with a little grated Parmesan cheese, if desired.

Nutrition Facts Estimated per serving (approximately 1/6 of recipe)

Calories: Approximately 80-120 kcal Protein: 2-4g Fat: 4-6g Carbohydrates: 10-15g Fiber: 3-5g (from vegetables) Note: These are estimates and may vary based on specific ingredients and portion sizes.

Other Important Considerations for Nutrition

Be sure to check for any allergies to the ingredients used. You can adjust the vegetable quantities based on your child's preferences. For added nutrition, consider adding pureed butternut squash or spinach to the sauce. This sauce can be stored in the refrigerator for up to 3 days or frozen for longer storage.

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FAQ

  • Can I use canned tomatoes instead of fresh?

    Yes, you can use canned diced tomatoes or crushed tomatoes. If using canned tomatoes, reduce the roasting time to about 20-25 minutes.
  • Can I add herbs?

    Yes, you can add other herbs like rosemary, thyme, or parsley to enhance the flavor.
  • How do I make this sauce less acidic?

    Adding a pinch of sugar or a small amount of baking soda can help reduce the acidity of the sauce. A small piece of carrot can also help.
  • Can I use different vegetables?

    Absolutely! Experiment with different vegetables your child enjoys. Eggplant, sweet potatoes, or beets could be good options. Remember to roast them until they're soft.