'Full of veg' tomato sauce

Tomato Soup with Vegetables

Serves 6

  • olive oil

  • 2 small onions, peeled and chopped

  • 1 small leek, chopped and washed

  • 2 sticks celery, trimmed and chopped

  • 2 red peppers, chopped

  • 2 courgettes, grated

  • 2 carrots, grated

  • 1 large pinch dried oregano

  • 2 bay leaves

  • 4 x 400 g tinned plum tomatoes

  • 1 small butternut squash, peeled and seeds removed, grated

  • sea salt

  • freshly ground black pepper

Heat a large saucepan (big enough to hold all the ingredients) over a medium heat. Pour in a good lug of oil then add the onions, leek, celery, peppers, courgettes, carrots and herbs. Cook the whole lot slowly for about 20 minutes with the lid on, until all the vegetables are nice and soft but without any colour at all. Add the tomatoes, squash, 500ml (17½fl oz) of water and a pinch of salt and pepper to the vegetables. Bring to the boil and simmer gently for about 30 minutes until the squash is soft. Fish out the bay leaves and allow the sauce to cool slightly before blitzing with a hand-held blender until nice and smooth. Have a taste and season with a little more salt and pepper if needed.

Nutritional Information

'Full of veg' tomato sauce

With hidden leeks, carrots, courgettes and peppers

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A tasty little tomato pasta sauce to have up your sleeve – great for getting your kids to eat veg
Serves 6
1h 15m (plus cooling time)
Super easy
Print this recipe
Method

This is a great sauce to have up your sleeve. When it's made properly it will have a lovely, sweet flavour just like tomatoes. After your children get used to eating it, you can whiz the vegetables up a bit less each time until, eventually, you won't have to whiz it at all. This recipe makes quite a big batch. I tend to make loads at one time, let it cool completely, then bag it up and freeze it.

Heat a large saucepan (big enough to hold all the ingredients) over a medium heat. Pour in a good lug of oil then add the onions, leek, celery, peppers, courgettes, carrots and herbs. Cook the whole lot slowly for about 20 minutes with the lid on, until all the vegetables are nice and soft but without any colour at all. Add the tomatoes, squash, 500ml (17½fl oz) of water and a pinch of salt and pepper to the vegetables. Bring to the boil and simmer gently for about 30 minutes until the squash is soft. Fish out the bay leaves and allow the sauce to cool slightly before blitzing with a hand-held blender until nice and smooth. Have a taste and season with a little more salt and pepper if needed.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 193
    10%
  • Carbs 25.6g
    10%
  • Sugar 19.7g 22%
  • Fat 5.3g 8%
  • Saturates 0.8g 4%
  • Protein 6.5g 14%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • olive oil

  • 2 small onions, peeled and chopped

  • 1 small leek, chopped and washed

  • 2 sticks celery, trimmed and chopped

  • 2 red peppers, chopped

  • 2 courgettes, grated

  • 2 carrots, grated

  • 1 large pinch dried oregano

  • 2 bay leaves

  • 4 x 400 g tinned plum tomatoes

  • 1 small butternut squash, peeled and seeds removed, grated

  • sea salt

  • freshly ground black pepper