I remember the first time I tried Jamie Oliver’s 7-veg sauce recipe. I had a bunch of veggies lying around that I didn’t know what to do with, and a friend casually mentioned how this sauce was a game changer. I thought, "Seven vegetables in one sauce? That’s got to be a lot of work!" But after I finally got around to making it, I was hooked. It was a revelation-not just for the flavors, but because it made eating so many vegetables feel like a treat.
Jamie’s approach is all about making vegetables the star of the dish without overwhelming your taste buds. It’s simple, nutritious, and perfect for anyone who struggles to get their daily servings of veggies. Whether you’re trying to sneak more greens into your diet or just want something hearty, this sauce will quickly become a staple in your kitchen.
Jamie Oliver’s 7-veg Sauce Recipe
Jamie’s 7-veg sauce isn’t just any tomato sauce. It’s a rich, flavorful, and deeply satisfying blend of seven different vegetables. The beauty of this recipe lies in how versatile it is-you can use it in pasta, as a pizza base, with roasted meats, or even as a dip for bread. Every vegetable adds its own layer of flavor, from the sweetness of carrots to the earthy depth of mushrooms.
Here’s what I love: it’s a meal in itself. The slow cooking process brings out the natural sweetness of the vegetables, transforming them into a sauce that’s full of umami and comfort. You can adjust it to suit your tastes, making it milder or spicier depending on what you’re in the mood for.
Ingredients Needed
This recipe calls for a variety of vegetables. Here’s what you’ll need:
- Carrots: Sweet, tender, and a base of the sauce’s richness.
- Onions: They add a savory, slightly sweet flavor that deepens as it cooks.
- Zucchini: A mild veggie that adds bulk and moisture.
- Celery: Brings a subtle earthiness and crunch when cooked down.
- Bell peppers: Use any color you like; they add a sweet, peppery punch.
- Tomatoes: Fresh or canned, these give the sauce its classic base and depth.
- Mushrooms: These absorb all the surrounding flavors and contribute a savory, meaty texture.
You can swap some of these out if you’re not a fan of a particular vegetable or want to try something different. But this combination is what gives the sauce its signature profile.
How To Make Jamie Oliver’s 7-veg Sauce
Making this sauce is surprisingly easy. The first time I made it, I was expecting a long, complex process. Instead, it’s all about chopping and letting time work its magic. Here’s a step-by-step breakdown:
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Prep The Vegetables
- Peel and chop the carrots, onions, zucchini, celery, and bell peppers into small pieces.
- Slice the mushrooms and tomatoes, keeping them aside for the next stages.
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Sauté The Base
- Heat some olive oil in a large pot. Toss in the onions and carrots first. Sauté them over medium heat until they start softening (about 5-7 minutes).
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Add The Remaining Veggies
- Toss in the zucchini, celery, bell peppers, and mushrooms. Cook them down until everything starts to soften and release its juices.
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Add The Tomatoes
- Now, add the chopped tomatoes (or canned ones). Stir well. Allow this mixture to cook slowly, for at least 30 minutes to an hour, until it becomes rich and thickened.
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Blend Or Leave Chunky
- For a smooth texture, blend the sauce with an immersion blender. If you prefer it chunky, skip the blending step.
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Season
- Add salt, pepper, a bit of sugar, and herbs (oregano, basil, thyme). Taste and adjust according to your preference.
That’s it! You now have a hearty, veggie-packed sauce ready to be enjoyed.
Ingredient Science Spotlight
Every ingredient in this sauce plays a unique role, and the science behind it is fascinating:
- Carrots: High in beta-carotene, which your body converts into vitamin A. They bring a natural sweetness that balances the acidity of the tomatoes.
- Onions: Rich in sulfur compounds, which are released when cooking. These compounds are not only great for flavor but are also linked to anti-inflammatory benefits.
- Zucchini: A low-calorie, high-water vegetable that adds moisture without overpowering the other flavors.
- Celery: Packed with antioxidants and fiber, it’s a natural diuretic and adds a fresh, slightly bitter undertone to balance the richness.
- Bell peppers: A great source of vitamin C and antioxidants, they add color, flavor, and a touch of natural sweetness.
- Tomatoes: They bring lycopene, a powerful antioxidant, and acidity to the mix, balancing the overall flavor profile.
- Mushrooms: They are rich in umami compounds like glutamate, making them a natural flavor enhancer.
Expert Tips
To make this sauce even better, here are some tips from the pros:
- Don’t rush the cooking: Allow the sauce to simmer gently. The longer you cook it, the more the flavors develop.
- Use fresh herbs: Fresh basil, thyme, and oregano will infuse the sauce with vibrant flavors that dried herbs can’t match.
- Go easy on the sugar: While a little sugar helps balance acidity, too much can overwhelm the flavor. Add it a pinch at a time.
- Try a splash of balsamic vinegar: A dash of balsamic vinegar near the end of cooking will add a tangy depth and a bit of sweetness.
Recipe Variations
While the classic 7-veg sauce is amazing, here are a few variations you can try:
- Spicy version: Add chili flakes or fresh chili peppers for some heat. This works especially well if you’re using the sauce for pizza.
- Meat lover’s version: Brown some ground beef, turkey, or sausage and stir it into the sauce for added richness.
- Roasted vegetables: Roast the vegetables in the oven before adding them to the sauce. This caramelizes their natural sugars and deepens the flavor.
- Herb variations: Swap fresh oregano for fresh rosemary or sage to change up the herb profile. Rosemary adds a piney, earthy flavor.
Final Words
This sauce is a kitchen hero. It’s comforting, versatile, and packs in an impressive amount of vegetables. The first time I made it, I was amazed at how simple it was, yet how much depth it had. Whether you’re a busy parent trying to sneak more veggies into your kids’ meals or someone who just loves a good homemade sauce, this recipe delivers on all fronts.
It’s also an excellent base for meal prep. You can store it in the fridge for up to a week or freeze it for longer storage. You’ll always have a healthy, homemade option ready to go!
FAQs
What Vegetables Are In Jamie Oliver’s 7-veg Sauce?
The sauce includes onions, carrots, celery, zucchini, red peppers, tomatoes, and mushrooms.
Can I Use Different Vegetables In The 7-veg Sauce?
Yes, feel free to swap in other veggies you like. Just keep the overall texture in mind.
How Long Does Jamie Oliver’s 7-veg Sauce Take To Cook?
It typically takes around 1 hour to cook, including prep time.