Every time my fridge is overflowing with fresh, colorful vegetables, I feel an urge to whip up a batch of this pasta sauce and store it for later.

It wasn’t until I lived on my own and bought my own groceries that I truly understood why my mom always said, “Let’s not order, there’s food at home.” Managing and effectively using fresh produce before it goes bad is harder than it seems. So, if your fridge is overflowing with vegetables that you know won’t be cooked anytime soon, try this recipe instead of letting them rot away!

I call this Rainbow Pasta Sauce because of the vibrant colors spread across the sheet pan when I roast the veggies. Now, my mom isn’t a fan of frozen food—she always reminds me that it’s not the same as eating fresh veggies—but she does agree that this hack is a much better alternative to store-bought pasta sauce packed with preservatives and additives.

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What you need:

(These measurements yield about 10 servings of pasta sauce.)

• Pumpkin ½
• Carrots 2 or  3 medium
• Beetroots 2 small
• Bell peppers 1 or 2 whole
• Broccoli ½ head w/ stems
• A garlic, whole bulb
• Feta cheese, 50gms (can also use a whole block of 100 gms)
• Olive oil 1 tbsp
• Salt and Pepper to taste

Feel free to use whatever veggies you have, especially those that need to be used up!

What to do:

• Roughly chop all the vegetables into cubes and spread them on a sheet pan.
• Wrap the garlic bulb in aluminum foil with a drizzle of oil (I have yet to master the art of getting that perfect garlic squeeze—any tips are welcome!).
• Toss the veggies with olive oil, salt, and pepper.
• Preheat your oven to 200°C (400°F) and roast the veggies for 45 minutes.
• Once they’re browned and slightly shriveled, let them cool before blending them into a smooth sauce.
• Transfer to a bowl and store in the fridge for up to 2–3 weeks, or deep freeze (easier to use Ziploc bags) for 2-3 months

Not-So-Pro Tip: When using frozen sauce, toss a cube or two directly into a pan with veggies (a mix of broccoli and cherry tomatoes pairs beautifully) or meat. Add some chili garlic crisp for extra flavor. Once the sauce melts and thickens slightly, mix in your boiled pasta and let it cook for 2–3 minutes. Top with cheese (I recommend 100% cheddar over processed cheese), and for an easy melt, grate it. The whole meal comes together in 15–20 minutes, plus an extra 5–10 minutes for cleanup—totally worth it!

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 ✨ Mindfuel bites:

• Pasta Swaps: Opting for multigrain, chickpea, or lentil-based pasta is a small but impactful change. I love Wicked Gud pasta (not sponsored, though I wish!). It’s an Indian brand offering healthier noodles and pasta options. I prefer it over regular pasta for its better nutritional profile and over 100% lentil pasta, which can be tricky to cook without turning mushy. Look for similar alternatives at your local grocery store—these swaps offer more fiber and protein. (For example, Wicked Gud has 9g of protein per 60g serving—not a ton, but it’s quite filling with the sauce and cheese!)

• Veggie goodness: Pumpkin and carrots are rich in fiber and Vitamin A, while beetroot is an excellent source of folate and fiber while adding a gorgeous color to the sauce. Bell peppers are packed with Vitamin C and fiber, and broccoli is rich in Vitamins A, C, and K, antioxidants and, you guessed it, fiber! While frozen vegetables may not be as nutritious as fresh ones, they’re still a better alternative to store-bought pasta sauces loaded with preservatives that most brands do not even name on the label. Studies suggest that some food additives commonly used to enhance shelf life and quality, although not statistically proven, could have a negative impact on your gut microbiota.

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This is certainly not a traditional pasta sauce—it contains neither tomatoes nor cream—but I promise you, it’s delicious! It’s a great substitute for store-bought pasta sauce and comes in handy when you’re running late in the morning and need to pack a dabba, make a quick lunch in between your workday, or whip up a satisfying dinner—especially at the end of a long, tiring day—when you want to resist the urge to order in because you’re trying to “adult”!

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Literature:

Zhou, X., Qiao, K., Wu, H., & Zhang, Y. (2023). The Impact of Food Additives on the Abundance and Composition of Gut Microbiota. Molecules, 28(2), 631. https://doi.org/10.3390/molecules28020631