Looking to add a vibrant and nutritious twist to your meals? The 7-veg sauce is a flavorful, wholesome sauce that combines seven different vegetables to create a rich, hearty base perfect for pasta, rice, or as a dipping sauce.
This recipe brings together the natural sweetness and earthiness of fresh vegetables, simmered gently to meld their flavors while keeping the sauce light and healthy. Whether you’re a seasoned cook or a kitchen newbie, this vibrant vegetable sauce is easy to prepare and offers endless versatility.
With its colorful variety and balanced texture, the 7-veg sauce is a fantastic way to get your daily dose of veggies without sacrificing taste. The sauce is naturally vegan and gluten-free, making it suitable for many dietary preferences.
Plus, it freezes beautifully, so you can make a big batch and enjoy it anytime. Ready to bring some veggie magic to your table?
Let’s dive into this delicious, comforting recipe!
Why You’ll Love This Recipe
This 7-veg sauce is a celebration of fresh vegetables that creates a sauce full of depth and character. Unlike store-bought sauces loaded with preservatives and added sugars, this homemade version lets you control every ingredient for a clean, fresh flavor.
Not only does it add a nutritious punch to your dishes, but it’s also incredibly versatile. Use it as a pasta sauce, a base for casseroles, or even as a topping for baked potatoes.
Its balanced blend of vegetables ensures it’s not too chunky or too thin—just the right consistency for any meal.
Additionally, this recipe is perfect for meal prep and freezes well. You can quickly thaw it to add a wholesome vegetable boost to your weeknight meals.
And if you enjoy exploring vegetable-based dishes, don’t miss out on Peruvian Vegetable Recipes for Flavorful Healthy Meals or try pairing it with the soft, delicious loaves from the Vegan Bread Machine Recipe for Soft, Delicious Loaves.
Ingredients
| Ingredient | Quantity | Notes |
|---|---|---|
| Carrots | 2 medium | peeled and diced |
| Zucchini | 1 medium | diced |
| Red bell pepper | 1 large | seeded and chopped |
| Onion | 1 medium | finely chopped |
| Tomatoes | 3 large ripe | chopped or crushed |
| Spinach | 2 cups fresh | washed and roughly chopped |
| Green beans | 1 cup | trimmed and chopped |
| Garlic | 3 cloves | minced |
| Olive oil | 3 tablespoons | extra virgin |
| Vegetable broth | 1 cup | low sodium |
| Salt | to taste | |
| Black pepper | to taste | freshly ground |
| Dried oregano | 1 teaspoon | |
| Dried basil | 1 teaspoon | |
| Red chili flakes | optional, 1/4 teaspoon | for mild heat |
Equipment
- Large sauté pan or skillet
- Sharp chef’s knife
- Cutting board
- Wooden spoon or silicone spatula
- Measuring spoons
- Measuring cup
- Blender or immersion blender (optional for smoother sauce)
- Large bowl or container (for storing leftovers)
Instructions
- Prepare the vegetables: Wash and chop all the vegetables as described in the ingredients section. Having everything ready before you start cooking will make the process smooth and enjoyable.
- Heat the olive oil: Place your sauté pan over medium heat and add the olive oil. Once shimmering, add the chopped onion and sauté for about 3-4 minutes until translucent and fragrant.
- Add garlic and bell pepper: Stir in the minced garlic and diced red bell pepper. Cook for another 3 minutes, stirring occasionally, until the peppers soften.
- Add carrots, zucchini, and green beans: Toss in these firmer vegetables and sauté for 5 minutes, stirring frequently to prevent sticking. The vegetables should begin to soften but still hold some texture.
- Add tomatoes and broth: Pour in the chopped tomatoes and vegetable broth. Stir well to combine all ingredients. Bring the mixture to a gentle simmer.
- Season and simmer: Add salt, black pepper, dried oregano, basil, and red chili flakes if using. Lower the heat and let the sauce simmer gently for 15-20 minutes, uncovered. Stir occasionally to prevent burning and encourage thickening.
- Incorporate spinach: Add the chopped spinach during the last 5 minutes of cooking. It will wilt quickly and infuse the sauce with extra nutrients and color.
- Adjust consistency: If you prefer a smoother sauce, use an immersion blender directly in the pan or transfer the sauce to a blender and pulse to your desired texture. Blend carefully; some like it chunky, others prefer silky smooth.
- Taste and adjust seasoning: Give your sauce a final taste and add more salt, pepper, or herbs as needed. If the sauce is too thick, add a splash of broth or water to loosen it up.
- Serve warm: Your 7-veg sauce is now ready to enjoy! Spoon it over your favorite pasta, rice, or roasted vegetables. It’s also fantastic as a base for casseroles or even as a dip.
Tips & Variations
“For a richer flavor, add a splash of red wine during the simmering stage. If you like a bit of sweetness, a teaspoon of maple syrup or agave can balance the acidity of the tomatoes.”
Experimenting with your 7-veg sauce can be a lot of fun. Feel free to swap out vegetables depending on what’s in season or what you have on hand.
For example, adding mushrooms or eggplant can add umami depth. If you want a creamy twist, try stirring in some coconut milk or making a quick vegan béchamel—learn how in our Vegan Bechamel Sauce Recipe for Creamy Pasta Dishes.
For a faster preparation, use a food processor to finely chop the vegetables before cooking, which speeds up the cooking time and creates a more uniform sauce. If you prefer a smoky flavor, add a dash of smoked paprika or chipotle powder.
Nutrition Facts
| Nutrient | Amount per Serving (1/2 cup) | % Daily Value* |
|---|---|---|
| Calories | 70 kcal | 3% |
| Carbohydrates | 12 g | 4% |
| Dietary Fiber | 3 g | 12% |
| Protein | 2 g | 4% |
| Fat | 3.5 g | 5% |
| Saturated Fat | 0.5 g | 3% |
| Sodium | 220 mg | 9% |
| Vitamin A | 85% DV | |
| Vitamin C | 40% DV | |
| Iron | 8% DV |
*Percent Daily Values are based on a 2,000 calorie diet.
Serving Suggestions
The 7-veg sauce shines when paired with simple staples. Toss it with your favorite pasta shape—spaghetti, penne, or fusilli all work beautifully.
For a gluten-free option, serve it over quinoa or brown rice for a wholesome meal.
Try spooning it over roasted or steamed vegetables for an extra layer of flavor, or use it as a hearty dip for crusty bread or vegetable sticks. It also pairs wonderfully with baked potatoes or as a filling for stuffed peppers or zucchini boats.
For ideas on complementary dishes, check out our Vegetable Alfredo Recipes for Creamy, Healthy Dinners or explore the Veg Recipes for Slow Cooker: Easy, Tasty Meal Ideas for cozy meal pairings.
Conclusion
The 7-veg sauce is a vibrant, nutrient-packed recipe that brings together the best of fresh vegetables in a deliciously simple way. Its balanced flavors and versatile nature make it an essential addition to your cooking repertoire.
Whether you’re serving it over pasta, rice, or using it as a base for other dishes, this sauce offers a wholesome and satisfying option for any meal.
Cooking with fresh ingredients not only enhances taste but also boosts your health, and this sauce does both effortlessly. It’s perfect for busy weeknights or leisurely weekend cooking, and once you try it, you’ll find yourself reaching for it time and again.
For more vegetable-centric inspiration and wholesome meals, be sure to explore our other recipes like the Vegetarian Date Cake Recipe: Moist, Easy, and Delicious and the Vegetarian Swiss Chard Recipes for Healthy Meals.
Enjoy the delicious journey of vibrant vegetables on your plate!
đź“– Recipe Card: 7-Veg Sauce Recipe
Description: A hearty and flavorful sauce made with seven different vegetables, perfect for pasta or as a base for other dishes. This sauce is nutritious, colorful, and easy to prepare.
Prep Time: PT15M
Cook Time: PT40M
Total Time: PT55M
Servings: 6 servings
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 carrot, diced
- 1 celery stalk, diced
- 1 red bell pepper, chopped
- 1 zucchini, chopped
- 1 cup mushrooms, sliced
- 1 cup crushed tomatoes
- 1/2 cup vegetable broth
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions
- Heat olive oil in a large pan over medium heat.
- Add onion and garlic, sauté until translucent.
- Add carrot, celery, and bell pepper; cook for 5 minutes.
- Stir in zucchini and mushrooms; cook for another 5 minutes.
- Add crushed tomatoes and vegetable broth.
- Season with oregano, salt, and pepper.
- Simmer sauce for 30 minutes, stirring occasionally.
- Adjust seasoning as needed and serve warm.
Nutrition: Calories: 120 kcal | Protein: 3 g | Fat: 7 g | Carbs: 14 g
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