Veggie-Loaded Pasta Sauce
Tastes like marinara, but this silky smooth baby friendly veggie-loaded pasta sauce contains seven different veggies & white beans! It's the tastiest way to increase your toddler's veggie intake.
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"OMG! Made this and it was so delicious!" - Anonymous
The data is in -and it's not looking too green…
While we don't have any specific data on the toddler and young child stage of life, we can extrapolate and make a fairly educated guess that they're also missing the mark. Or, if your children are anything like Nita's and Jessica's, they're heavily focused on the fruit and have less of an interest in the veggies!
Let's change all that with this recipe!
Why this recipe works
🕒 30 minute prep time
🥕 Exposes your child to 7 different veggies + 1 type of bean
🔄 Easily customizable - use what veggies you have on hand
🍅 Roasting and blending the veggies mellows out their bitterness
👶 Baby friendly from 6 months+
SUMMARIZE AND SAVE THIS CONTENT ON:
Jump to:
- Why this recipe works
- Key ingredients and recipe features
- Allergen info
- How to make this veggie-loaded pasta sauce
- Wait… is this hiding the veggies?
- Why are veggies so important anyway?
- How to serve this pasta sauce at each baby stage
- Recipe FAQ
- Play + books that match this recipe
- Other recommended pasta recipes
- Veggie-Loaded Pasta Sauce
- What to do when your toddler says "yuck!"
Key ingredients and recipe features
1. It's approachable
While there are a myriad of drivers that affect which foods we choose to eat, the top contender is taste (and texture), especially for kids. Veggies can be challenging for kids because of their bitter flavour and hard or tough texture which is why we love using it as an ingredient--just like did in these banana carrot zucchini muffins and even in our double chocolate mini muffins!
- To overcome the taste challenge of veggies, we've included ingredients like garlic, herbs, and sundried tomatoes to add a ton of flavour to this dish. Additionally, roasting the veggies mellows out the bitterness and caramelizes the sugars, adding a layer of sweetness.
- To overcome the texture challenge of veggies, the sauce gets puréed until velvety smooth.
2. It's easy
Chop. Roast. Blend. Done.
Seriously-it's that simple. And less dishes to wash which is an extra win as far as we're concerned. If you're motivated by less dishes, we have a few one pot meals that you're 100% going to love: tender pull apart sumac spiced beef and the sofrito beef, beans and rice!
3. It's veggie-loaded
Our main objective with this recipe was to maximize both the volume and variety of veggies. We've crammed seven different veggies into this recipe and managed to serve up three full servings of vegetables in every bowl! If your toddler is learning to explore vegetables--try a DIY situation! Examples are our mix-and-match pizza buns and the build-your-own sesame noodle bowls where your child can come up with their own bowl by adding in the vegetables they are most comfortable with--allowing them to exercise autonomy!
4. It's got bonus iron & protein
Notice those navy beans in the ingredient list? Navy beans, a type of legume, have a very mellow taste and when blended up, add an element of creaminess to the sauce! It's also a great first food for a baby. As a bonus, navy beans are a source of iron, protein, and fibre.
5. It's versatile
We love versatile toddler recipes! Got a veggie drawer full of odds and ends? Toss 'em in! Feel free to mix things up with whatever you've got-just aim for the same total volume (about 5 cups of veggies). The only exception is to keep the tomatoes as those are needed to create the marinara feel of this veggie pasta sauce.
Suggested reading: 8 strategies to help your child fall in love with veggies
Allergen info
This baby and toddler friendly roasted veggie pasta sauce recipe doesn't contain any of the top allergenic foods. Traditional pasta is made from wheat, one of the top food allergens. If your child is allergic to wheat, select a wheat-free pasta. For a higher iron pasta, choose one made from quinoa or pulses such as lentils or chickpeas. Iron is a key nutrient to focus on for babies and toddlers.
For the most recent step-by-step recommendations for introducing food allergens to infants, visit our video lesson in Start Solids Confidently, your go-to resource for feeding babies.
How to make this veggie-loaded pasta sauce
The full recipe is below, but here are a few key steps to visualize the process.
Start by chopping the veggies and adding them to your casserole dish along with the oil, balsamic vinegar, and herbs. Omit the salt if you plan on feeding this to your baby.
While the veggies are roasting, cook the pasta. Once the veggies have been roasted, transfer to the blender. Start on low and then slowly move up to high speed. Process until silky smooth.
Pour the blended sauce over the cooked pasta and stir to combine.
Dish up the pasta and add extra seasonings to your liking! If you skipped the salt to make it baby friendly, you can add salt to your own dish. You may also want to add chopped fresh basil and grated parmesan.
Wait… is this hiding the veggies?
Nope!
You might notice we're not calling this a "hidden veggie" sauce-because that's not our style. We're all about making veggies visible and approachable, not playing hide-and-seek with dinner.
Because here's the thing:
If your kid finds out you've been sneaking zucchini into their spaghetti, it can feel like a breach of trust. And next thing you know, they're side-eyeing every dish that comes out of your kitchen.
We want our kids to love veggies because they taste good, not because they were tricked into eating them.
Pro tip: grab a toddler friendly knife and invite your little sous chef to help you prep the veggies for this meal! It's a great way to get them involved, build kitchen confidence, and incorporate a little veggie appreciation along the way.
Suggested reading: Why it's important to cook with your toddler
Why are veggies so important anyway?
Great question. Yes, everyone knows veggies are healthy, but here's why they're worth the hype:
- Fibre - for smooth digestion
- Antioxidants - for cellular protection
- Vitamins & minerals - like potassium and Vitamin C
And in the long run, veggie-rich diets are linked to longer life, better heart health, and a lower risk of certain cancers.
So yeah, they're kind of a big deal.
How to serve this pasta sauce at each baby stage
4-6 months (and developmentally ready to start solids): For a new eater, you can spoon feed the pasta sauce (remember to omit the salt!).
6-9 months: At this age your baby may be interested in self-feeding! You can offer pre-loaded spoons to your baby (since they don't have the dexterity yet to dip the spoon in the pasta sauce themselves). Or you can choose the right size pasta for your baby, cook it properly to make it baby-friendly, and dress the pasta with the sauce.
Try serving the pasta with some baby friendly Italian chicken meatballs!
9-12 months: As your baby works on improving their pincer grasp, you can serve smaller sized pasta shapes.
12 months+: Your baby has graduated to toddlerhood (and fully developed kidneys) and you can now prepare the sauce with salt! Feel free to add a sprinkle of finely chopped fresh basil or parmesan cheese.
For the rest of the family: If you prepared the pasta sauce without additional salt in order to make it baby friendly, you can sprinkle some salt into your own bowl, top with chopped fresh basil, and grated parmesan.
Recipe FAQ
If you (or your kids most likely!) have a favourite pasta shape, go for it! You can use whatever you have on hand. We love pasta shapes with lots of nooks and crannies to soak up all that veggie goodness.
To match your baby's stage and development to the appropriate size and shape, you'll want toread our thorough guide on buying and serving pasta for babies.
Got a bunch of tomatoes growing in your garden that need to be used? Go ahead and use those instead!
But if you're scared of canned tomatoes because they're processed- don't be! They are processed-and that's not a bad thing! All veggies are good veggies! Whether they're raw or cooked, fresh or canned, any form of veggie you eat is healthy! In fact, different forms offer different benefits.
For example, canned tomatoes are extra rich in lycopene, a powerhouse antioxidant. The heat from canning actually makes it easier for your body to absorb. So go ahead and crack open that can with confidence.
This roasted veggie pasta sauce will keep for three days in the fridge for a baby (up to a week for the rest of the family. You can freeze the pasta in ice cubes for baby-size portions or in larger sizes for the family.
Defrost overnight in the fridge or pop it into a pot and heat on low (covered), stirring occasionally.
Play + books that match this recipe
When kids get the chance to interact with "food " during playtime, they become more comfortable with the food, and are more likely to want to eat it at mealtimes! Here are some options to include pasta during play and story time.
If you tried this recipe or any other recipe on our blog, please leave a 🌟 star rating and let us know how it went in the 📝 comments below. Thanks for visiting!
Veggie-Loaded Pasta Sauce
Ingredients
- 3 cups diced tomatoes fresh or canned (see recipe notes)
- 1 carrot thinly sliced (see recipe notes about veggies)
- 2 stalks celery
- 1 large bell pepper diced
- 1 large onion sliced
- 1 cup sliced zucchini about 1 small zucchini
- ¼ cup sun-dried tomatoes packed in oil
- 4 cloves garlic
- 2 tablespoon olive oil
- 1 teaspoon balsamic vinegar
- 1 teaspoon dehydrated onion
- ¾ teaspoon salt
- ½ teaspoon dried basil
- ½ teaspoon dried oregano
- ¼ teaspoon dried fennel
- ¼ teaspoon dried thyme
- ¼ teaspoon dried rosemary
- ¾ cup cooked navy beans from canned or boiled from dry
- 410-500 g of dry uncooked pasta
- Parmesan cheese for serving
- Fresh basil for serving
Instructions
- Preheat the oven to 425°F.
- Place everything in a 9x12 pan or casserole dish. Bake for 40 to 60 minutes or until everything is cooked really well and soft. It will smell amazing.
- Remove from the oven and add in the navy beans.
- Allow to cool slightly and then transfer to a blender. Blend until smooth.
- Cook and drain the pasta according to the package instructions. Add sauce and stir.
- Serve with grated parmesan cheese and fresh basil ribbons (if available).
Video
Notes
Nutrition
What to do when your toddler says "yuck!"
Do you find yourself unsure what to do or say when your toddler refuses to eat what you've made? We've got your back! Check out our free printable for nine clutch phrases that will leave you feeling confident and secure in this challenging situation!
Thoughts on using chickpeas instead of navy beans? I don't often buy navy beans but usually have chickpeas on hand.
Chickpeas have a different texture and flavour. I think you might be disappointed with the results, to be honest! I think you could skip the beans if you'd like. The sauce would just be a little thinner.
This is such a clever way to use beans in a recipe! Love that it's an addition of protein, iron and fibre -- all nutrients I'm after for my kids.
This recipe is so great! I love that there are so many veggies but it doesn't look that way! Super great for getting veggies to kids!
Yum! This pasta sauce was sooo good! Plus my kids gobbled it up- I was happy to see them eat something other than cucumbers for veggies 😂.
Haha - yes- it's nice to have a kid-friendly vegetable recipe! Glad your family enjoyed this pasta sauce.
This is such a unique way to use beans. I’m always trying to add more to our diet. Kids enjoyed and it made enough for leftovers
Right?! Who knew beans could help with a pasta sauce!?
This recipe is such a staple in our house now! It makes quite a bit, so I freeze some in small portions for quick, easy daycare lunches for my daughter.
Thanks so much for sharing - yes, it's a large batch! And we loveeee taking advantage of any opportunity for freezer meals.
My 18 month old ate 2 helpings of this pasta tonight as well as some extra beans on the side! We meant to add chicken as my husband and I were eating it as well and like the extra texture but we forgot and I still loved it! We skipped the fresh basil as I didn't have any but I did add in some fresh spinach once it was in my bowl and my husband and I added some extra cracked black pepper and freshly ground salt to our dishes. I highly recommend! I also second another commenter that this would make an excellent lunch food for daycare (or even for at work).
Ah, we love this feedback. We're also glad that it was toddler approved. It is so filling thanks to the navy beans and all of the veggies. And yaay for leftovers!