The Hidden Healthy: Veggie/Tomato Sauce or Soup

Fed up with all my toddler’s picky food requests, I decided this week that I was going to jam in all the nutrients I could, into one recipe. Luckily, I had a lot of vegetables in my fridge that work perfectly to make either a tomato sauce or tomato soup.

Prep time: 15 minutes

Cooking Time: 45 minutes


  • Carrots

  • Red peppers

  • Zucchini

  • Shallots or scallions

  • 2 tomatoes (peeled)

  • Tomato Sauce

  • Salt and pepper

  • A pinch of sugar


Step 1: Peel and roughly chop up all the vegetables in equal quantities

Step 2: Place a small amount of olive oil in a pot and sauté the vegetables, making sure the carrots get more time in the pot (because they take longer to cook down)

Step 3: Add in the tomatoes and a table spoon of tomato sauce, followed by a pinch of sugar

Step 4: Add water to cover the vegetables and let simmer on a very low heat. The longer you leave the mixture on low heat, the stronger the flavor becomes (I left mine for approximately 1.5 hours)

Step 5: If you want to turn it into a soup, add more water to attain a watery consistency. If a sauce is what you’re after, then thicken the sauce to your liking. Both taste delicious

*I generally make a large quantity and keep it in the freezer in portioned amounts

** You can add in whatever vegetables you have on hand like broccoli for example.

Proof that this recipe was a major success, was that my two year old had two large bowls of “pathta wid thauth” aka pasta with sauce!