Annabel Karmel Hidden Vegetable Sauce Recipe Made Easy

If you’re a parent or caregiver looking for a smart way to get more veggies into your child’s diet without a fuss, the Annabel Karmel Hidden Vegetable Sauce is a game-changer. This vibrant, flavorful sauce sneaks a variety of nutritious vegetables into a delicious tomato-based blend that kids love.

Annabel Karmel, a trusted name in children’s nutrition, designed this recipe to make mealtime easier and healthier by cleverly disguising vegetables in familiar comfort food.

Whether poured over pasta, mixed into rice, or served alongside meatballs, this sauce is a versatile staple in many households. It’s not only packed with vitamins and minerals but also full of rich, homemade flavor that adults will appreciate too.

Plus, it’s simple to prepare and freezes well for busy weeknights. Today, I’m excited to share this classic recipe along with tips, variations, and serving ideas that will inspire you to make this nourishing sauce a regular part of your family meals.

Why You’ll Love This Recipe

The Hidden Vegetable Sauce is all about convenience and nutrition without compromising taste. It’s perfect for picky eaters because the vegetables are finely blended, making them virtually undetectable.

This means you can boost your child’s vegetable intake without any mealtime battles.

Another reason to love this recipe is the use of fresh ingredients and simple pantry staples, making it both wholesome and budget-friendly. It’s naturally gluten-free and can be easily adapted to suit vegan or dairy-free diets by swapping ingredients.

Plus, this sauce freezes beautifully, so you can make a big batch and save time on busy days. It’s an excellent way to meal prep while ensuring your family enjoys a comforting, homemade meal.

If you enjoy this, be sure to check out our Recipes with Hidden Vegetables Kids Will Love to Eat for more clever veggie-packed ideas.

Ingredients

Equipment

• Large saucepan
• Wooden spoon or spatula
• Grater (for carrot and courgette)
• Sharp knife and chopping board
• Measuring spoons
• Blender or hand blender (optional, for smoother sauce)
• Storage containers or freezer bags (for freezing leftovers)

Instructions

1. Heat the olive oil in a large saucepan over medium heat. Add the finely chopped onion and sauté gently for about 5 minutes until soft and translucent.
2. Add the garlic and cook for another minute until fragrant, stirring carefully to avoid burning.
3. Stir in the grated carrot, courgette, and chopped red pepper. Cook for 5-7 minutes, stirring regularly, until the vegetables have softened.
4. Add the canned chopped tomatoes, tomato puree, and vegetable stock. Mix well to combine all the ingredients.
5. Season with dried mixed herbs, salt, and black pepper. Bring the sauce to a gentle simmer and reduce the heat to low.
6. Cover the saucepan and let the sauce simmer gently for 20-25 minutes. Stir occasionally to prevent sticking.
7. Optional step: For a smoother texture, use a hand blender to blend the sauce until the vegetables are fully incorporated and hidden.
8. Stir in fresh chopped basil leaves just before serving for an extra burst of flavor.
9. Taste and adjust seasoning if needed. The sauce is now ready to be served over pasta, rice, or your child’s favorite dishes.

Tips & Variations

“Adding a variety of vegetables not only boosts nutrition but also enhances flavor complexity. Feel free to experiment with spinach, mushrooms, or even sweet potato.”

Tip: If your kids are particularly sensitive to texture, blending the sauce until silky smooth can make it more appealing. For older children or adults, keeping some vegetable chunks adds a nice rustic feel.

Variation 1: To make a dairy-free creamy version, stir in a splash of coconut milk or oat cream at the end of cooking. This also adds a lovely richness without overpowering the vegetables.

Variation 2: For a spicier twist, add a pinch of mild chili flakes or smoked paprika when cooking the vegetables. This adds warmth and depth.

Variation 3: Try incorporating cooked lentils or finely chopped mushrooms for added protein and texture, turning this sauce into a heartier meal.

If you’re interested in more delicious vegetable sauces, you might enjoy our Vegan Bechamel Sauce Recipe for Creamy Pasta Dishes or explore Vegetable Alfredo Recipes for Creamy, Healthy Dinners for more inspiration.

Nutrition Facts

This sauce is a low-calorie, nutrient-dense option that provides a healthy dose of vitamins A and C, essential for immune support and skin health. The fiber content supports digestive health, making it a balanced addition to family meals.

Serving Suggestions

This versatile sauce pairs beautifully with a variety of dishes. For a classic family favorite, serve it over pasta shapes like penne or fusilli.

It also works wonderfully spooned over steamed rice or quinoa for a gluten-free meal.

To boost protein, add meatballs, grilled chicken, or tofu cubes on the side. Kids love dipping breadsticks or garlic bread into this sauce too, which makes for a fun and interactive meal.

For a lighter option, use the sauce as a base for a vegetable lasagna or mix it with cooked lentils and vegetables for a hearty stew. This recipe complements many of our other vegetable-packed dishes, so don’t miss our Veg Recipes for Slow Cooker: Easy, Tasty Meal Ideas for easy one-pot meals that incorporate hidden veggies.

Conclusion

The Annabel Karmel Hidden Vegetable Sauce is a simple yet ingenious way to add extra nutrition to your family’s meals without sacrificing flavor or time. Its clever blend of vegetables creates a rich, comforting sauce that both kids and adults will enjoy, making mealtime less stressful and more wholesome.

By preparing this sauce at home, you control the ingredients and avoid unnecessary additives found in many store-bought options. Plus, it offers endless opportunities for customization to suit your family’s tastes and dietary needs.

Whether you serve it with pasta, rice, or as part of a more elaborate dish, it’s a reliable recipe to keep in your weekly rotation.

For more vegetable-packed recipes that are easy, delicious, and family-friendly, check out our collection like Vegetarian Date Cake Recipe: Moist, Easy, and Delicious and Vegan Bread Machine Recipe for Soft, Delicious Loaves.

Embrace the joy of healthy cooking and watch your loved ones enjoy every bite!

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