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Healthy Spaghetti with Sneaky Veggie Sauce

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A quick, comforting spaghetti recipe with a smooth veggie-packed sauce that sneaks in nutrition without compromising flavor. Perfect for busy weeknights and picky eaters alike.

Ingredients

Scale
  • 8 ounces (225 grams) whole wheat or regular spaghetti noodles, cooked al dente
  • 2 tablespoons olive oil
  • 1 medium onion, finely chopped
  • 3 cloves garlic, minced
  • 2 medium carrots, peeled and chopped
  • 1 cup (about 75 grams) mushrooms, finely chopped
  • 1 small red bell pepper, diced (optional)
  • 1 can (14 ounces / 400 grams) crushed tomatoes, preferably no salt added
  • 2 tablespoons tomato paste
  • ½ cup (120 ml) vegetable broth or water, low-sodium preferred
  • 1 teaspoon dried Italian herbs (basil, oregano, thyme mix)
  • A pinch of red pepper flakes (optional)
  • Salt and pepper to taste
  • A handful fresh basil or parsley, chopped (for garnish)

Instructions

  1. Bring a large pot of salted water to a boil. Add 8 ounces (225 grams) of spaghetti and cook according to package instructions until al dente (usually 8-10 minutes). Drain and set aside, reserving ½ cup (120 ml) of pasta water.
  2. Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the finely chopped onion and cook, stirring occasionally, for about 5 minutes until translucent and fragrant.
  3. Stir in 3 minced garlic cloves, cooking for 30 seconds until fragrant. Then add the chopped carrots, mushrooms, and red bell pepper (if using). Cook for 7-8 minutes, stirring occasionally, until the vegetables soften and start to brown slightly.
  4. Stir in 1 can (14 ounces / 400 grams) of crushed tomatoes and 2 tablespoons of tomato paste. Mix well to combine.
  5. Add ½ cup (120 ml) vegetable broth or water, 1 teaspoon dried Italian herbs, a pinch of red pepper flakes (optional), and salt and pepper to taste. Reduce heat to low and let the sauce simmer gently for 10 minutes, stirring occasionally.
  6. Carefully transfer the sauce to a blender or use an immersion blender to puree until smooth and creamy. (If you want a chunkier texture, blend just half.) Return the sauce to the skillet and warm through.
  7. If the sauce is too thick, add reserved pasta water a little at a time until you reach your desired texture.
  8. Toss the cooked spaghetti with the sneaky veggie sauce until well coated. Heat together for 1-2 minutes to marry the flavors.
  9. Plate the pasta and garnish with fresh basil or parsley. Optionally, add a sprinkle of grated Parmesan or nutritional yeast for a cheesy touch.

Notes

Use a food processor or immersion blender for a smooth sauce. Save some pasta water to adjust sauce consistency. Simmer sauce low and slow for best flavor. Optionally add a pinch of sugar to balance acidity. For gluten-free, swap spaghetti for gluten-free pasta. For dairy-free creaminess, stir in coconut milk at the end.

Nutrition

Keywords: healthy spaghetti, veggie sauce, sneaky vegetables, quick dinner, family-friendly, whole wheat pasta, vegetarian, vegan option

Find it online: https://sparklespoon.com/healthy-spaghetti-with-sneaky-veggie-sauce-easy-recipe-for-quick-dinner/