Patito's Vegetable Pasta Sauce

This is one of my favorite strategies for increasing vegetable intake in a way that feels effortless and sustainable. By incorporating vegetables directly into a pasta sauce, you’re turning a comfort food into something more nutrient-dense while keeping the flavor front and center!

Vegetable Pasta Sauce

I don’t really believe in the phrase “I don’t like vegetables.” More often than not, it just means you haven’t found the right vegetables or the right way to cook them....yet. 😉

With a little creativity and the right preparation, veggies can be incredibly delicious.

Vegetable Pasta Sauce

This is a great option for anyone who doesn’t necessarily love the taste or texture of certain vegetables.

 Once everything is simmered and blended together, you don’t get big chunks or overpowering flavors, just a rich, balanced sauce. You are getting at least 2 servings of vegetables without even realizing it!

Vegetable Pasta Sauce

Why You’ll Love This Recipe!

1. Sneaky veggie boost 🥕🌱

   Packed with carrots, zucchini, and bell peppers, this sauce is an easy way to increase fiber, vitamins, and overall nutrient intake, without even thinking about it.

2. Creamy + high-protein twist 💪

   The blended fat-free cottage cheese adds a creamy texture and a boost of protein, making this sauce more satisfying than your typical marinara.

3. Big flavor, simple ingredients 🍅🧄

4. Garlic, Italian seasoning, tomato paste, and a splash of vinegar create a rich, balanced flavor that tastes like it simmered all day—without complicated steps.

5. Supports your goals without sacrificing taste 🍝✨

   If you love pasta but want something that aligns with fat loss or maintenance goals, this sauce lets you enjoy a comforting meal while still prioritizing protein and nutrient density.

Patito's Vegetable Pasta Sauce

Prep Time: 10 minutes

Cook Time: ~20 minutes

Yields: 6-8 servings

Ingredients

2 carrots, diced

1 red bell pepper, diced

1 zucchini, diced

3–4 garlic cloves, minced

1 large can crushed or whole tomatoes (28 oz)

2 tbs tomato paste

1 cup vegetable broth

1 tsp Italian seasoning blend

1 tsp sugar (optional, balances acidity)

1 tbs red wine vinegar (or lemon juice)

1 cup fat-free cottage cheese

Salt & black pepper, to taste

Directions:

1. In a large pot over medium heat, add the carrots, red pepper, zucchini, and garlic. Pour in about ¼ cup vegetable broth and sauté for 5–7 minutes until vegetables begin to soften.

2.   Stir in the tomato paste and cook for about 1 minute to deepen the flavor. Pour in the can of tomatoes and remaining vegetable broth. Add Italian seasoning, sugar, salt, and pepper.

3.  Bring to a gentle simmer and cook for 15–20 minutes until the vegetables are very soft and the flavors combine.

4.  Use an immersion blender (or transfer to a blender) and blend until smooth. Add the fat-free cottage cheese and blend again until completely smooth and creamy.

5.  Stir in red wine vinegar (or lemon juice) and adjust salt and pepper to taste.

Nutrition per 1/2 cup serving: ~55 calories | 4gm Protein | 9 gm carbohydrates |0.5 gm Fat| 2gm Fiber

Printable version:

Recipe Post (5).pdf

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