I use this recipe more for LSP, who religiously will not eat from the fruit of the soil, while D eats anything that isn't nailed down. But I understand that usually this is the other way round and vegetables need to be sneaked past children in the "I Dont Like It" phase.
Recipe & Nutritional Information
The key to this recipe is to pack whatever vegetables you have to hand or is seasonal, so use this frame work and add and subtract anything you enjoy
1 Red Pepper
2 Tins Tomato (chopped or plum)
2 Cloves Garlic
2 Small Onions
3 Sticks Celery
1 Bunch Frozen Spinach
1 Reduced Salt Stock Cube
1 tbs Brown Sugar
1 tbs Sunflower Oil
2 tsp Tomato Puree
1 tsp Oregano
1 tsp Basil
1 tsp Worcester Sauce
1 litre Water
- Peel and dice all vegetables, a smaller dice will reduce cooking time.
- Lightly saute onions, carrots, celery and pepper over a medium heat, with the oil, spices, tomato puree and Worcester sauce.
- Add remaining vegetables and allow to cook for 5 minutes.
- Prepare reduced salt stock cube with boiling water.
- Add to vegetables and bring to simmer.
- Simmer for 20 minutes, or until all vegetables are softened.
- Remove from heat and allow to cool slightly.
- Sieve the mix and keep the liquid to one side.
- Puree the vegetable mix with a few spoons of the water (either with hand blender, blender, food processor) and taste. If mix is thicker than desired, add more of the water until consistency is achieved. Additional water can be added to further thin.
As well as being used over pastas and in lasagnas. It can be made thicker and used a pizza sauce, or thinner and used a soup or base for a tomato based casserole (such as sausage casserole). Cheese can be added to make a creamier, richer sauce (and higher in protein), soft cheese such as Philadelphia can be folded in during cooking, as can Marscapone, Parmesan and even grated Cheddar - although soft cheeses are by far the most complementary.
The sauce can be kept in the fridge for up to 5 days, or can even be canned and kept in the cupboard.