The easiest, healthiest, most nutritious pasta sauce with 5 hidden vegetables is here, and it's super fall-y too.

The ingredients you will need to make your sauce are: pumpkin, carrot, onion, tomato and pepper. You will also need feta or vegetable feta (if you are vegan).

As far as your pasta is concerned, it is good to use wholewheat pasta which contains plant fibers that we need in our daily life. It has been proven that with just 1 cup of whole wheat pasta, the required intake of vegetable fiber is covered at 23%, a much higher percentage than the 9% found in white pasta.

If you like this recipe, you can also try one of the following:

Green Pasta Salad

Pasta with Beluga Lentils

Chickpeas Paprikash | Hungarian Dish

Red Sauce with 5 Hidden Oven Baked Veggies | For Pasta

Pasta Sauce with Hidden Veggies

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4
Calories 425
A wonderful pasta sauce that will be loved by young and old alike.


  • 300 gr. pasta of your choice

for the sauce

  • 400 gr. pumpkin
  • 1 carrot
  • 1 onion cut in 4
  • 1 tomato
  • 1 red pepper
  • 100 gr. feta cheese or vegan feta
  • olive oil
  • salt and pepper
  • 50 ml coconut milk


  • Start by boiling your pasta in salted water according to the instructions on the package.
  • In the meantime, put the feta cheese and all your vegetables, olive oil, salt and pepper in a pan. Bake in a preheated oven at 180C for 30 minutes.
  • Remove from the oven and beat in a blender with the coconut milk.
  • Mix your sauce with your pasta. Enjoy.
Calories: 425kcal
Course: Lunch, Main Course
Cuisine: American
Keyword: pumpkin sauce


Calories: 425kcal

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