I remember the first time I tried Jamie Oliver’s 7-veg sauce recipe. It was during one of those busy weeknights when I was looking for a way to sneak in more vegetables without it feeling like a chore. My kids were notorious for rejecting anything that looked too healthy, so I needed a secret weapon. This sauce, packed with vibrant veggies, turned out to be the perfect way to get more nutrition into their meals without them even realizing it. We ended up pouring it over pasta, using it as a pizza base, and even stirring it into soups.
Since then, it’s become a staple in my kitchen. It’s simple to make, incredibly versatile, and, best of all, it’s a way to sneak in so much goodness without anyone feeling like they’re eating a salad.
Jamie Oliver’s 7-veg Sauce Recipe
The magic of Jamie Oliver’s 7-veg sauce lies in its ability to transform any meal into a nutrition-packed dish without compromising on flavor. It’s also a flexible recipe that can be customized based on what’s in season or what you have in your pantry. At its core, this sauce is all about blending seven different vegetables into a smooth, rich sauce that’s bursting with natural flavors.
Jamie’s approach to cooking is all about making healthy food accessible and fun. And that’s exactly what this sauce is about-making vegetables the star of the show without anyone feeling like they’re missing out. Whether you’re using it for pasta or as a topping for roasted veggies, the possibilities are endless.
Ingredients Needed
Here’s what you’ll need to make Jamie’s 7-veg sauce:
- Carrot: Adds natural sweetness and depth.
- Onion: A base layer for flavor, giving the sauce its rich foundation.
- Celery: Brings a subtle freshness and slight earthiness.
- Zucchini: A mild vegetable that helps balance out the other flavors.
- Red Pepper: Gives a burst of color and sweetness.
- Tomatoes: Essential for the sauce’s base, contributing acidity and umami.
- Spinach: Adds a dose of greens and a hint of earthiness without overpowering the sauce.
Most of these are likely already in your fridge or pantry, making this a practical recipe to whip up at any time. You can also adjust based on your personal preferences or what’s in season.
How To Make Jamie Oliver’s 7-veg Sauce
Making this sauce is surprisingly easy. Here’s how I do it:
- Prep the veggies: Start by peeling and chopping all the vegetables. It doesn’t have to be perfect-just get them small enough so they cook evenly.
- Cook the base: Heat olive oil in a large pan over medium heat. Add the onions, carrots, and celery. Sauté until soft and lightly browned, about 10 minutes. The more you caramelize the onions, the richer your sauce will taste.
- Add the peppers and zucchini: Stir these in, cooking for another 5 minutes. You want everything to break down and start to blend together.
- Throw in the tomatoes: Add your tomatoes (fresh or canned), and let them cook down until they form a chunky sauce. This is where the magic happens-slow cooking helps develop deeper flavors.
- Toss in the spinach: Finally, add your spinach and let it wilt into the sauce. Once it’s all combined, season generously with salt, pepper, and any other herbs you like (basil and oregano are great options).
- Blend (optional): If you want a smoother sauce, you can blend it with an immersion blender. I usually leave it a little chunky to maintain some texture, but you can make it as smooth as you like.
- Simmer: Let everything simmer for at least 30 minutes. This allows the flavors to meld together and intensify.
Ingredient Science Spotlight
Each of the vegetables in Jamie’s sauce brings something different to the table, not just in flavor but in nutritional benefits:
- Carrots: High in beta-carotene, an antioxidant that the body converts into vitamin A. This is great for your eyes and skin.
- Onions: Rich in antioxidants and sulfur compounds, onions help to lower cholesterol and fight inflammation.
- Celery: A low-calorie veggie packed with fiber, celery supports digestion and is good for hydration.
- Zucchini: Full of water and fiber, zucchini helps with hydration and digestive health while being incredibly low in calories.
- Red Peppers: Loaded with vitamin C, which supports immune health and collagen production.
- Tomatoes: Rich in lycopene, a powerful antioxidant, tomatoes support heart health and can even reduce cancer risk.
- Spinach: A nutrient powerhouse, spinach is packed with iron, magnesium, and vitamins A and K, all crucial for healthy blood and bones.
Together, these ingredients create a nutrient-dense sauce that supports everything from eye health to digestive function.
Expert Tips
- Season well: The key to any good sauce is balance. Don’t be afraid to taste and adjust seasoning as you go. A pinch of salt and a sprinkle of pepper will help bring out the natural sweetness of the vegetables.
- Use fresh herbs: Fresh basil, oregano, or thyme can elevate the flavor. You can even add a dash of balsamic vinegar or a squeeze of lemon juice at the end for some acidity.
- Make it ahead: This sauce actually gets better after a day or two. Make a big batch and store it in the fridge for up to a week, or freeze portions for later use.
- Don’t rush the cooking process: Low and slow is the name of the game here. The more time the veggies have to soften and blend together, the more flavorful the sauce will be.
Recipe Variations
While the classic 7-veg sauce is fantastic on its own, there are many ways to make it your own:
- Add beans: For an extra protein boost, blend in a can of white beans or lentils to make it heartier.
- Go for a spicy kick: Add some chili flakes or a diced jalapeño to give the sauce some heat.
- Try different vegetables: Swap in squash, sweet potato, or even eggplant for a different flavor profile.
- Roast the veggies first: Roasting the vegetables brings out a deeper, caramelized flavor that will make the sauce even richer.
Final Words
What I love most about Jamie Oliver’s 7-veg sauce is its versatility. You can use it on pasta, stir it into soups, spread it on pizza, or even drizzle it over roasted veggies. It’s a simple yet clever way to get more vegetables into your diet without feeling like you’re compromising on taste or convenience.
Whether you’re cooking for picky eaters or just trying to eat a bit healthier, this sauce is an absolute game-changer. It’s also a great way to use up veggies you might have lying around and turn them into something delicious and nutritious.
FAQs
What Vegetables Are Used In Jamie Oliver’s 7-veg Sauce?
The sauce includes onions, carrots, celery, zucchini, garlic, tomatoes, and spinach.
Can I Make Jamie Oliver’s 7-veg Sauce Ahead Of Time?
Yes, you can make it ahead and store it in the fridge for up to three days or freeze it for longer storage.
Is Jamie Oliver’s 7-veg Sauce Suitable For Vegetarians?
Yes, it’s completely vegetarian and can easily be made vegan by skipping any non-vegan additions like cheese.