Vegan Pasta Sauce with 10 Hidden Veg – Allergy-Friendly

I’ve said it before: my children have been picky eaters recently (shock, shock, horror!). I have no idea what triggered it, but it really bothers me. I had to find a way to make them less fussy. All I could think of was to get them more involved in the cooking process and our vegan pasta sauce is a new favourite at home!

Looking for a vegan pasta sauce recipe that's allergy-friendly, really easy to make, versatile and full of goodness? Look no further!

Our allergy-friendly vegan pasta sauce recipe is one of the first meals Crevette and Beanie made completely from start to finish, with a little bit of help from Wriggly.

Looking for a vegan pasta sauce recipe that's allergy-friendly, really easy to make, versatile and full of goodness? Look no further!

We started our cooking sessions when the children went back to school, and so far, they’ve all helped me with one evening meal every week. They decide in advance what they are going to make, and I encourage them to try and make things they haven’t made before, so they learn new skills and recipes. My thinking is that if they have fun with food and see the process from start to finish, using nice, wholesome ingredients, they can’t possibly refuse to eat their food, or they’re more likely to at least try a few mouthfuls.

Looking for a vegan pasta sauce recipe that's allergy-friendly, really easy to make, versatile and full of goodness? Look no further!

So far, our cooking evenings have been a real success. The youngest two are only helping with bits like chopping and stirring, but the older two are cooking their meals under my supervision.

Looking for a vegan pasta sauce recipe that's allergy-friendly, really easy to make, versatile and full of goodness? Look no further!

It makes them so proud they generally devour their dinner when it’s their turn to cook.

Looking for a vegan pasta sauce recipe that's allergy-friendly, really easy to make, versatile and full of goodness? Look no further!

Pasta is always a winner in our house, every single time, so when Napolina challenged us to try their latest ingredients and create a recipe, I couldn’t say no!

Looking for a vegan pasta sauce recipe that's allergy-friendly, really easy to make, versatile and full of goodness? Look no further!

The children and I decided to make a smooth sauce for a change (we have chorizo pasta every week or so).

Looking for a vegan pasta sauce recipe that's allergy-friendly, really easy to make, versatile and full of goodness? Look no further!

We also challenged ourselves to create a recipe that would be allergy-friendly, so we’d exclude the Top 14 Allergens:

  • cereals containing gluten: wheat, rye, barley, oats (if not gluten-free),
  • dairy,
  • eggs,
  • soya,
  • lupin,
  • sesame,
  • celery and celeriac,
  • sulphites,
  • mustard,
  • fish,
  • tree nuts (almonds, hazelnuts, walnuts, cashews, pecans, brazils, pistachios, macadamia nuts),
  • peanuts,
  • molluscs,
  • crustaceans.

Napolina recently launched gluten free ‘Red Lentil’ and ‘Green Pea’ pasta, ready to use Canned Lentils and a range of  Spray Olive Oils.

Looking for a vegan pasta sauce recipe that's allergy-friendly, really easy to make, versatile and full of goodness? Look no further!

We used the oil (so convenient!),

Looking for a vegan pasta sauce recipe that's allergy-friendly, really easy to make, versatile and full of goodness? Look no further!

Napolina passata and chopped tomatoes I already had in the cupboard

Looking for a vegan pasta sauce recipe that's allergy-friendly, really easy to make, versatile and full of goodness? Look no further!

and gluten-free organic pasta as well as organic vegetables. It’s Organic September after all! We all had a soft spot for the ‘Red Lentil’ pasta. It is 100% organic and contains only Red Lentil flour. As well as being gluten-free, it’s a great source of protein and fibre. It also contributes to one of your five a day (win win!).

Looking for a vegan pasta sauce recipe that's allergy-friendly, really easy to make, versatile and full of goodness? Look no further!

Although it’s best to let the sauce simmer for a long time to release all the flavours, this vegan pasta sauce really easy to make, versatile and full of goodness.

Looking for a vegan pasta sauce recipe that's allergy-friendly, really easy to make, versatile and full of goodness? Look no further!

It’s the kind of sauce I cook in batch to make sure I always have a few tubs in the freezer so I can use it as a vegan pasta sauce, a base for lasagne, spaghetti and meatballs, or even vegetable soup.

Looking for a vegan pasta sauce recipe that's allergy-friendly, really easy to make, versatile and full of goodness? Look no further!

I find it delicious on its own with pasta, but my children’s favourite way of eating it is with meatballs and cheese on top. With no further ado, here is the recipe!

Looking for a vegan pasta sauce recipe that's allergy-friendly, really easy to make, versatile and full of goodness? Look no further!
5 from 4 votes
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Vegan Pasta Sauce with 10 Hidden Veg - Allergy-Friendly

Course Main Course
Cuisine Mediterranean
Prep Time 15 minutes
Cook Time 2 hours 20 minutes
Total Time 2 hours 35 minutes
Servings 6

Ingredients

  • Extra Virgin olive oil
  • 1 large red onion
  • 1 large carrot
  • 1 leek trimmed
  • 3 spring onions trimmed
  • 1 courgette
  • 1/4 butternut squash
  • 1 small sweet potato
  • 1/2 cauliflower
  • 1 romano pepper
  • 400 g tin Napolina chopped tomatoes
  • 400 ml vegetable stock or water
  • 390 g Napolina tomato passata
  • 1 tablespoon maple syrup
  • Fleur de Sel or Maldon Salt & freshly ground black pepper
  • Parsley

Instructions

  1. Peel, wash and chop all vegetables.
  2. Place a casserole dish (or large saucepan) over a medium heat. Once warm, add 2 tablespoons extra virgin olive oil.
  3. Fry the onion for 3 minutes. Add the carrot and fry for about 5 minutes before adding the leeks and spring onions.
  4. Keep stirring with a wooden spoon as you fry the vegetables over a medium heat for another couple of minutes.
  5. Add in the diced butternut squash and sweet potato. Fry for a further 5 minutes and add the cauliflower. Keep stirring for 2 more minutes. Add the pepper, chopped tomatoes, vegetable stock, passata and maple syrup. Season to taste. Cover, and cook on a low heat for an hour.
  6. Blitz into a thick sauce then return to the heat, covered, for another hour.
  7. Serve with Gluten Free ‘Red Lentil’ or ‘Green Pea’ pasta and top with fresh parsley.

Looking for a vegan pasta sauce recipe that's allergy-friendly, really easy to make, versatile and full of goodness? Look no further!

Our vegan pasta sauce recipe is part of a #FreeFromHarvest recipe challenge I am taking part in with that some of my favourite foodie bloggers. Check out their take on ‘free from’ seasonal food:

The Free From Fairy: Sensational Sausage-Stuffed Marrow
The Intolerant Gourmand: GF DF Apple CrumblePumpkin Risotto
Easy Peasy Foodie: Peri Peri ChickenVegan Vegetable Korma
Mummy Tries: Three Tasty Beetroot Recipes
Julie’s Family Kitchen: GF Almond, Pear & Chocolate Cake
Dairy-Free Kids: Apple & Blackberry Crumble
The Adventures of an Allergy Mummy: Butternut Squash Soup with a Kick
Glutarama: Beetroot Brownie Cake
Paleo Crust: Roasted Squash & Ginger Soup
The Gluten Free Alchemist: Mocha-Pear Upside Down Cake
The Peachicks’ Bakery: Pink Pickles
The Free From Farmhouse: Easy Pumpkin Pasta
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Looking for a vegan pasta sauce recipe that's allergy-friendly, really easy to make, versatile and full of goodness? Look no further!

Disclosure: This recipe post was commissioned by Napolina, but I’ve always loved and bought their products. You can find the range here. All photos and opinions are my own. 

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12 Comments

  1. 26/09/2017 / 1:22 pm

    Oh wow! I’m so impressed that you get the kids helping to cook. My two are only interested in making sweet things!!! Perhaps I should try harder. This sauce looks fabulous and I love these pasta’s too…perfect for me because I try to avoid too many carbs!

    • 26/09/2017 / 2:10 pm

      I had to. Initially, I thought they would be reluctant, as they’re like Too & Pickle: they only like baking normally. Surprisingly, when I told them they’d each be cooking one dinner a week with me, they were really enthusiastic, and whenever we’re sat at the dinner table, they’re talking about the next thing they want to cook (nothing complicated!). When it’s actually their turn to cook, they sometimes would rather watch TV or play, but they do come to the kitchen and eventually enjoy it!

  2. 26/09/2017 / 2:21 pm

    Love, love love this recipe and I will definitely have a go at making it with my 3 children. I think my girls will love the bright colours of the green pea pasta and the red lentil pasta. I’m a huge fan of the Napolina chopped tinned tomatoes, as they don’t contain any salt and always have the right balance of tomato and juice. Great recipe Mel, have pinned for later and will share too. 🙂 xx

    • 26/09/2017 / 2:50 pm

      Thanks Julie! I love Napolina too. Their chopped tomatoes and plum tomatoes are always much nicer than other brands I’ve tried. xxx

  3. 26/09/2017 / 8:16 pm

    Looks amazing and I love the sound of the pasta! Go kiddos for making such a fab meal ????????????

    • 26/09/2017 / 10:25 pm

      Crevette doesn’t like chopping veg so he roped his sisters in 🙂

  4. 29/09/2017 / 2:27 am

    I’m so going to make this. I still can’t get J anywhere near a sauce but this would be brilliant for the rest of us.

    • 29/09/2017 / 10:56 am

      It really is yummy sauce! Does he eat his pasta plain? I love that too for lunch!

  5. 30/09/2017 / 10:44 am

    This looks amazing – definitely making this for T #FreeFromHarvest #FreeFromFridays

    • 30/09/2017 / 11:20 pm

      Oooooh, I hope he likes it!

  6. 30/09/2017 / 9:20 pm

    Wow – that’s a lovely idea! I reckon my two would be up for that…if only we had a spare evening that is not cluttered up with sports and clubs (and me working!) and what a lovely sauce….love how many veggies you’ve managed to squeeze in!! Eb x

    • 30/09/2017 / 11:18 pm

      You can make it on a quiet Sunday afternoon and freeze for busy nights 🙂

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