09/12/2020
CategoryEveryday, Hot Meals, Hot Meals, Lunch, Minimising Waste, Sauce
Yields16 ServingsQuarter (4 Servings)Half (8 Servings)Default (16 Servings)Double (32 Servings)Triple (48 Servings)
Classification
NSW: EVERYDAY ACT: GREEN
Ingredients
4 medium onions, finely chopped
4 medium zucchinis, grated
6 carrots, grated
4 cloves garlic, crushed
¾ cup water
3 x 810g tins of diced or crushed tomatoes (no added salt)
2 bunch parsley, finely chopped (optional)
Method
1
Put onions, zucchinis, carrots, garlic in a large stock pot/saucepan. Add water.
2
Cover and steam until vegetables are tender (approximately 10 mins).
3
Add tomatoes and parsley.
4
Bring to the boil.
5
Remove from heat and let cool for 10 minutes.
6
Blend with a stick blender.
Variations
- Any vegetables can be added to this recipe. Try capsicum, mushrooms or green beans.
Tips
- This sauce has many uses. It can be used as a pizza base sauce, dipping sauce, pasta sauce for bolognese, lasagne and much more.
- When using as a pasta sauce add 4 cups of pre soaked red lentils. This will increase fibre, protein, vitamins and minerals to the meal.
Nutrition Facts
Serving Size 250mL
Servings 16
Amount Per Serving
Calories 49
% Daily Value *
Total Fat 04g7%
Saturated Fat 0****g
Sodium 35mg2%
Total Carbohydrate 7.5g3%
Dietary Fiber 3.8g16%
Sugars 7.4****g
Protein 2g4%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Ingredients
4 medium onions, finely chopped
4 medium zucchinis, grated
6 carrots, grated
4 cloves garlic, crushed
¾ cup water
3 x 810g tins of diced or crushed tomatoes (no added salt)
2 bunch parsley, finely chopped (optional)
Directions
1
Put onions, zucchinis, carrots, garlic in a large stock pot/saucepan. Add water.
2
Cover and steam until vegetables are tender (approximately 10 mins).
3
Add tomatoes and parsley.
4
Bring to the boil.
5
Remove from heat and let cool for 10 minutes.
6
Blend with a stick blender.
